Health Tips

Exercise

The Physical Activity Guidelines describes the major research findings on the health benefits of physical activity:

  •   Regular physical activity reduces the risk of many adverse health outcomes.
  •   Most health benefits occur with at least 150 minutes (2 hours and 30 minutes) a week of moderate intensity physical activity, such as brisk walking. Additional benefits occur with more physical activity.
  •   Both aerobic (endurance) and muscle-strengthening (resistance) physical activity are beneficial.
  •   Health benefits occur for children and adolescents, young and middle-aged adults, older adults.
  •   The health benefits of physical activity occur for people with disabilities.
  •   The benefits of physical activity far outweigh the possibility of adverse outcomes.

Source: http://www.health.gov/PAGuidelines/.

Diet

Avoid/ reduce following food

Sodium: Reduce daily sodium intake to less than 2,300 milligrams (mg) and further reduce intake to 1,500 mg among persons who are 51 and older.

Fat:

  •   Consume less than 10 percent of calories from fat. Replace saturated fatty acids with monounsaturated and polyunsaturated fatty acids.
  •   Keep transfatty acid consumption as low as possible by limiting foods that contain synthetic sources of transfats, such as partially hydrogenated oils, and by limiting other solid fats.
  •   Reduce the intake of calories from solid fats and added sugars.

Refined grain:Limit the consumption of foods that contain refined grains, especially refined grain foods that contain solid fats, added sugars, and sodium.

Added Sugar:Reduce the intake of calories from added sugars.

Alcohol:If alcohol is consumed, it should be consumed in moderation—up to one drink per day for women and two drinks per day for men.

Add / Increase following food

Individuals should meet the following recommendations as part of a healthy eating pattern while staying within their calorie needs.

Fruit & Vegetables: Increase vegetable and fruit intake. Eat a variety of vegetables, especially dark-green and red and orange vegetables and beans and peas.

Whole grain: Consume at least half of all grains as whole grains. Increase whole-grain intake by replacing refined grains with whole grains.

Fat free milk products: Increase intake of fat-free or low-fat milk and milk products, such as milk, yogurt, cheese, or fortified soy beverages.

Protein food:

  •   Choose a variety of protein foods, which include seafood, lean meat and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds.
  •   Replace protein foods that are higher in solid fats with choices that are lower in solid fats and calories and/or are sources of oils.

Oil: Use oils to replace solid fats where possible.

Minerals & Fibers: Choose foods that provide more potassium, dietary fiber, calcium, and vitamin D. These foods include vegetables, fruits, whole grains, and milk and milk products.

Maintain your weight (Balance your calories)

Prevent and/or reduce overweight and obesity through improved eating and physical activity behaviours.

Control total calorie intake to manage body weight. For people who are overweight or obese, this will mean consuming fewer calories from foods and beverages.

Increase physical activity and reduce time spent in sedentary behaviours.

Maintain appropriate calorie balance during each stage of life—childhood, adolescence, adulthood, pregnancy and breastfeeding, and older age.

Source: http://www.health.gov/dietaryguidelines/dga2010/DietaryGuidelines2010.pdf.

Cancer Causing Food (Risky Food)

Excess calorie intake (Obesity)

Associated with following Cancer

  •   Liver
  •   Pancreas
  •   Adenocarcinoma of the esophagus
  •   Postmenopausal Breast cancer
  •   Endometrium cancer
  •   Kidney cancer



Excess calorie (Excess animal (saturated) fat

Associated with following Cancer

  •   Colon cancer
  •   Postmenopausal Breast cancer
  •   Advanced prostate cancer
  •   Ovary cancer



Very hot beverages

Associated with following Cancer

  •   Esophagus cancer



Food contamination with Aflatoxin

Associated with following Cancer

  •   Liver cancer



Food preservation Nitrite/nitrate Lack of refrigeration

Associated with following Cancer

  •   Stomach Cancer



Alcohol

Associated with following Cancer

  •   Mouth cancer
  •   Pharynx cancer
  •   Larynx cancer
  •   Esophagus cancer
  •   Liver cancer
  •   Colon cancer


Healthy Tip to Prevent Cancer

1.Be Flat:
  •   Maintain body weight within the normal range in adulthood. Keep weight and waist circumference throughout adulthood in normal range.

2.Be Active:
  •   Be moderately physically active, equivalent to brisk walking,2 for at least 30 minutes every day
  •   As fitness improves, aim for 60 minutes or more of moderate, or for 30 minutes or more of vigorous, physical activity every day
  •   Limit sedentary habits such as watching television.

3. Take Safe drinks:
  •   Consume energy-dense foods less frequently. Energy-dense food means that have energy content about 225-275 kcal/100 gm.
  •   Avoid sugary drinks. Any drink with added sugar is called as sugary drink.
  •   Consume "fast-foods" sparingly. The fast food means readily available convenience food, that is energy dense, consumed frequently and in large portion.

4. Eat Food from plant Origin:
  •   Plants have less fat, more fiber, and more cancer-fighting nutrients. A plant-based diet means eating mostly foods that come from plants: vegetables, fruits, nuts, grains, and beans.
  •   Additional benefit of eating plant-based foods is that it will also provide fibre in diet. Fibre, also called roughage or bulk, is the part of plants-origin food like grains, fruits, and vegetables that normally body does not digest. Fibre keeps digestive system clean as fibres help keep food moving through intestine, and it also moves cancer-causing compounds out before they can do harm to body.
  •   Fibre is found in fruits, vegetables, and whole grains. In general, the more natural and unprocessed the food, the higher it is in fibre. There is no fibre in meat, dairy, sugar, or “white” foods like white bread, white rice, and pastries.
  •   Simple measure to increase fibre in diet:
    •   Use brown rice instead of white rice
    •   Substitute whole-grain bread for white bread
    •   Eat fresh fruit such as a pear, a banana, or an apple (with the skin)
    •   Add fresh carrots, celery, or bell peppers with a hummus or salsa, instead of chips and a sour cream dip

5. Eat little Animal Fat:
  •   Fats that increase cancer risk – The two most damaging fats are saturated fats and trans fats. Saturated fats are found mainly in animal products such as red meat, whole milk dairy products, and eggs. Trans fats, also called partially hydrogenated oils, are created by adding hydrogen to liquid vegetable oils to make them more solid and less likely to spoil—which is very good for food manufacturers, and very bad for you.
  •   Fats that decrease cancer risk –The best fats are unsaturated fats, which come from plant sources and are liquid at room temperature. Primary sources include olive oil, canola oil, nuts, and avocados. Also focus on omega-3 fatty acids, which fight inflammation and support brain and heart health. Good sources include salmon, tuna, and flaxseeds.
  •   Eat Little Red meat and avoid processed meat.
  •   Red meat means: beef, pork, lamb & goat.
  •   Processed meat means: meat preserved by smoking, curing or salting or addition of chemical preservatives.

6. Limit alcohol intake


7. Avoid preserved or processed food:
  •   Avoid salt-preserved, salted, or salty foods.
  •   Limit consumption of processed foods with added salt to ensure an intake of less than 6 g (2.4 g sodium) a day
  •   Preserve foods without using salt. Methods of preservation that do not need salt includes, refrigeration, freezing, drying, bottling, canning & fermentation.

Dwarika Clinic
Centre for Liver Gastro|Cancer|Obesity
301, Shilp Arcade,
Jodhpur Cross Road,
Satellite Road,
Ahmedabad-380015.

+91 88660 20505

contact@dravinashtank.in



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