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How to Avoid Cancer

How to Avoid Cancer

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Published by hap hazard
cancer prevention
cancer prevention

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Categories:Types, Brochures
Published by: hap hazard on Apr 07, 2014
Copyright:Traditional Copyright: All rights reserved


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By Dr. Mercola
If you're interested in living a longer, healthier life, nothing beats proper diet and exercise—even low amounts of exercise. A recent study published in the journal Lancet, which included several hundred thousand people between !!" and #$$% found that a mere
15 minutes of exercise a day
 can increase your lifespan by three years&hose who got themselves moving for at least ( minutes a day, or !$ minutes a wee), also had a *  percent reduced ris) of all+cause mortality. urthermore-
"Every additional 15 minutes of daily exercise beyond the minimum amount of 15 minutes a day further reduced all-cause mortality by 4 percent, and all-cancer mortality by 1 percent. These benefits were applicable to all ae roups and both sexes, and to those with cardiovascular disease ris!s.  ndividuals who were inactive had a 1# percent increased ris! of mortality compared with individuals in the low-volume roup." 
How Exercise Increases Life Expectancy
xercise is )nown to be effective in the prevention of disease of all )inds which, naturally, will allow you to live longer. or example, exercise can help-
Lower your blood  pressure ight depression Lose weight /elieve chronic )nee pain  0anage arthritis Lower your ris) of diabetes  and reverse pre+diabetes  /educe your ris) of cancer 1low down your aging  process Lower your ris) of heart disease 2uild strong bones Increase your energy levels 2oost your I3 and thin)  better /esearchers have measured the biochemical changes that occur during exercise, and found alterations in more than #$ different metabolites. 1ome of these compounds help you burn calories and fat, while others help stabili4e your blood sugar, among other things. ssentially, being of a healthy weight and exercising regularly creates a healthy feedbac) loop that optimi4es and helps maintain healthy glucose and insulin levels through optimi4ation of insulin receptor sensitivity. And, as I've mentioned before, insulin resistance—primarily driven by excessive consumption of refined sugars and grains along with lac) of exercise—is the
underlyin factor of nearly all chronic disease
 that can ta)e years off your life.
or example, heart disease and cancer are two of the top )illers of Americans, and exercise can effectively help prevent the onset of both, primarily by driving down your insulin levels. xercise also helps lower your estrogen levels, which explains why it appears to be particularly potent against breast cancer. xercise may also be imperative for successful
 of serious diseases such as cancer. In fact, a new report issued by 0acmillan 5ancer 1upport argues that exercise should be part of standard cancer care. It recommends that all patients getting cancer treatment should be told to engage in moderate+intensity exercise for
two and a half hours every wee! 
. /esearch has shown that exercise can-
Reduce your risk of dying from cancer
. or example, exercise reduces your ris) of dying from  prostate cancer by up to 6$ percent. And a  previous study by 7arvard 0edical 1chool researchers found that breast cancer patients who exercise moderately for three to five hours a wee) cut their odds of dying from cancer by about half, compared to sedentary patients. In fact,
any amount of wee!ly exercise
 increased a patient's odds of surviving breast cancer. his benefit also remained constant regardless of whether women were diagnosed early on or after their cancer had spread.
Reduce your risk of cancer recurrence
. /esearch has found that exercise reduces ris) of breast cancer recurrence by about *$ percent
Boost energy and minimize te side effects of con!entional cancer treatment
 According to 5iaran 8evane, chief executive of 0acmillan 5ancer 1upport-
"$ancer patients would be shoc!ed if they !new %ust how much of a benefit physical activity could have on their recovery and lon term health, in some cases reducin their chances of havin to o throuh the  ruelin ordeal of treatment all over aain. t doesn&t need to be anythin too strenuous' doin the  ardenin, oin for a bris! wal! or a swim, all count." 
"at#s More Important$ Diet or Exercise%
Actually, as important as exercise is, it only accounts for about #$ percent of the health benefits reaped from a healthy lifestyle. he bul) of the benefits are really derived from proper nutrition...92ody by science9 by 8oug 0c:uff, 08 from Ancestry on ;imeo. 7ere, 8r. 8oug 0c:uff, author of the boo) 92ody by 1cience,9 explains how going bac) to a 9paleo9 way of eating < similar to the way our hunter+gatherer ancestors ate < can help you optimi4e your health and live a longer, more disease+free life. he paleo diet is not a fad < with proven science behind it, a growing number of physicians and health advocates are embracing this bac)+to+basics diet, which may be  better at lowering body fat than exercise.8uring the =aleolithic period, about #,$$$ years ago, people ate primarily non+starchy vegetables, fruit, nuts, roots and lean meat, including ostrich and bison as well as organ meats and seafood—a far cry from the standard American diet. oday, these healthy staples have been largely replaced with refined sugar, high fructose corn syrup, cereal, bread, potatoes and pasteuri4ed mil) products > which are doing you no
favors in terms of health. 8uring the =aleolithic period our ancestors didn't die of heart disease, diabetes and cancer ++ which are among the leading causes of death today, and all are related to diet. he primary disease+causing culprits in the modern diet are sugars, particularly fructose, and grains. If you want to avoid heart disease, high cholesterol, type # diabetes or even cancer, you'll want to severely restrict your fructose and grain consumption.
My Diet &lan'(ummary of Basic )oncepts
If you're still confused about what a 9proper diet9 is, I suggest reviewing my Insulin 8iet =lan, which is designed to guide you through the dietary changes in a step+by+step fashion, moving from beginners to intermediary to advanced. ?hen properly applied, it can improve just about anyone's health. ollowing is a summary of the basic recommendations-
Limit fructose to less than #( grams per day. Ideally, you'll also want to limit the amount of fructose from fruit to ( grams per day, as you're li)ely consuming 'hidden' fructose if you eat even small amounts of processed foods or sweetened beverages
Limit or eliminate all processed foods
liminate all gluten, and highly allergenic foods from your diet
at organic foods whenever possible, preferably locally+grown
at at least one+third of your food uncoo)ed @raw, or as much as you can manage
Increase the amount of fresh vegetables in your diet
Avoid artificial sweeteners of all )inds
1wap all trans fats @vegetable oils, margarine etc for healthful fats li)e raw butter or coconut oil
o re+balance your omega+6 to omega+" ratio, ta)e a high+Buality omega+6 supplement, such as )rill oil, and reduce your consumption of processed omega+" fats from vegetable oils @trans fats
8rin) plenty of pure water
Cptimi4e your vitamin 8 levels, either through appropriate sun exposure, a safe tanning bed, or as last resort an oral vitamin 86 supplement
*i!e &rinciples of Exercise
:etting bac) to exercise, variety is the name of the game. Dou also need to pay attention to intensity or level of difficulty. ?hen an exercise becomes easy to complete, it's a sign you need to wor) a little harder and give your body a new challenge. here are five types of exercises that will turn your pea) fitness regimen into a truly comprehensive exercise plan-.
 his really is aerobic and anaerobic, but the research shows that the anaerobic phase if far more important. he 21 way to condition your heart and burn fat is  EC to jog or wal) steadily for an hour. Instead, itFs to alternate short bursts of high+intensity exercise with gentle recovery periods. his type of exercise, )nown as interval training or burst type training, can dramatically improve your cardiovascular fitness and fat+burning capabilities.

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