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Tips for Healthier Living

Stay active and maintain a healthy body weight

Maintaining a healthy weight and staying active can help avoid obesity. Obesity is a risk factor for cancer as well as other chronic diseases. Your intake of calories should not exceed the number of calories you burn through physical activity each day. Try to be physically active 30-60 minutes each day, including one hour of vigorous activity one day a week.

Find out more:
How Much We Move (American Institute for Cancer Research) –
http://www.aicr.org/reduce-your-cancer-risk/physical-activity
How Much We Weigh (American Institute for Cancer Research) – http://www.aicr.org/reduce-your-cancer-risk/weight

Eat a variety of healthy foods

Eat plenty of vegetables, fruits, whole grains and legumes. Eating a variety of healthy foods with an emphasis on vegetables, fruits and legumes can help reduce the risk of colon and stomach cancers. Limit your intake of fat and foods high in trans-fats, such as fried foods and pastries. Choose low fat dairy products, fish and leaner meats. Also limit your intake of red meats and avoid processed meat. Avoid alcohol or drink in moderation.

Find out more:
What We Eat (American Institute for Cancer Research) –
http://www.aicr.org/reduce-your-cancer-risk/diet

Do not smoke

Smoking can cause cancer of the lung, esophagus and larynx (voice box). Try to reduce your exposure to second-hand smoke. If you do smoke, speak with your healthcare provider about programs or medications that can help you quit.

Find out more:
Partnership to Assist with Cessation of Tobacco –
http://www.makeapact.ca
Tobacco Addiction Recovery Program –
http://www.makeapact.ca/content/sacred-tobacco
Smokers’ Helpline – http://www.smokershelpline.ca/

Quit Smoking (Lung Association of Saskatchewan) – https://sk.lung.ca/protect-your-lungs/tobacco

Tobacco Cessation in Oncology for Patients and Support Persons

Smoking cessation information for those who are ready and for those who are not ready to quit tobacco, including information on nicotine replacement therapy, bupropion (Zyban), and varenicline (Champix).

Quitting now could make a difference
When you are ready, let’s chat 
Smoking cessation in oncology: a practical guide for patients

Be safe in the sun

Skin cancer is highly preventable. Even a few sunburns can increase your chances of getting skin cancer.

Limit your sun exposure particularly between 11:00 a.m. and 3:00 p.m. This is when the UV index is 3 or more, typically between April and September in Canada.
Seek shade or create your own shade (umbrella, beach tents, canopies) to minimize your sun exposure when outdoors.
Use a sunscreen with a minimum skin protection factor (SPF) of 30 . Sunscreen should be labelled “broad-spectrum” and “water resistant.”
Cover up as much as possible with tightly woven or UV-protective labelled clothing. Clothes generally provide better protection than sunscreen. Wear a wide-brimmed hat that shades your ears, face and neck.
Avoid tanning beds. There is no such thing as a safe tan; a ‘base tan’ does not offer the protection needed from the sun.

Find out more:
Sun Smart Saskatchewan –
http://www.saskcancer.ca/Default.aspx?DN=e8b302a4-ca8d-489e-a406-838312a835e3
Sun Awareness Program (Canadian Dermatology Association) –
http://www.dermatology.ca/sap/index.html
Indoor Tanning is Out (Canadian Dermatology Association) – http://www.dermatology.ca/indoortanning/index.html
Ontario Sun Safety Working Group – http://www.uvnetwork.ca/index.html
SunSafe Nova Scotia –
http://www.cancercare.ns.ca/en/home/preventionscreening/preventioninitiatives/sunsafety/default.aspx

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