April is Can­cer Aware­ness Month

Steps to help re­duce your risk

Guard of Honour - - FITNESS, SPORTS AND RECREATION | CONDITIONNEMENT - MICHELLE BROKOP For more in­for­ma­tion about our work­shops or to reg­is­ter f or the CFSU( O) Pe­dome­ter Chal­lenge, call 613- 996- 4315 or visit www. PSPOt­tawa.ca/HealthPro­mo­tion.

There are many known risk fac­tors linked to can­cer. Ac­cord­ing to the Cana­dian Can­cer So­ci­ety, it is es­ti­mated that about one-third of can­cers can be pre­vented by eat­ing healthy foods, be­ing ac­tive, mak­ing healthy life­style choices and main­tain­ing a healthy body weight.

Here are some ob­jec­tives to help re­duce your risk fac­tors:

Eat healthy by fol­low­ing Canada's Food Guide and eat­ing a va­ri­ety of foods: A healthy diet in­cludes lots of veg­eta­bles and fruit, and lit­tle fat, sodium, sugar, and pro­cessed foods. Re­mem­ber to get your fiber, since a high-fiber diet pro­tects against col­orec­tal can­cer. To in­crease your knowl­edge and aware­ness of healthy eat­ing, you can reg­is­ter to our Weight Well­ness work­shop. Be phys­i­cally ac­tive and sit less: In ad­di­tion to re­duc­ing some types of can­cer, the health ben­e­fits of physi- cal ac­tiv­ity in­clude im­proved fit­ness, a main­tained healthy body weight, and a sense of well-be­ing. Even if you ex­er­cise reg­u­larly, pro­longed sit­ting may in­crease your risk of can­cer. A few tips to get ac­tive and sit less are try­ing to get up and mov­ing ev­ery 20-30 min­utes (set an alert or timer), tak­ing the stairs in­stead of the elevator, hav­ing a walk­ing or stand­ing meet­ing, go­ing for an evening walk alone or with your fam­ily, get­ting off the bus a few stops ear­lier, and reg­is­ter­ing for the CFSU(O) Pe­dome­ter Chal­lenge. You may also log on to DFIT.ca for a per­son­al­ized train­ing pro­gram. Be a non-smoker and avoid sec

ond-hand smoke: It has been es­ti­mated that smok­ing is re­spon­si­ble for 30% of all can­cer deaths. Take a step to­ward be­ing to­bacco free and reg­is­ter for Butt Out, the CAF to­bacco ces­sa­tion pro­gram. Find healthy ways to man­age stress: Try a sim­ple stress man­age­ment tech­nique such as deep breath- ing or a 5-minute walk to man­age your stress daily. To learn more about the stress re­sponse, stress man­age­ment tech­niques and strate­gies to help you man­age your stress, come and at­tend our Stress: Take Charge work­shop. Limit al­co­hol: Fol­low Cana- da’s Low- Risk Al­co­hol Drink­ing Guide­lines to help you re­duce your im­me­di­ate and long-term al­co­hol­re­lated harm. The Guide­lines rec­om­mend no more than two drinks a day, 10 per week for women, and three drinks a day, 15 per week for men, with an ex­tra drink al­lowed on spe­cial oc­ca­sions. The less you drink, the more you re­duce your risk of can­cer. For more in­for­ma­tion, visit the Cana­dian Cen­tre on Sub­stance Abuse web­site: www.ccsa.ca , or reg­is­ter for our next Al­co­hol, Other Drugs, Gam­ing & Gam­bling Aware­ness work­shop for mil­i­tary su­per­vi­sors. Be safe in the sun: Lower your risk of de­vel­op­ing skin can­cer by us­ing a sun­screen with a high SPF 30 or higher and reap­ply­ing ev­ery two hours (don’t for­get your lips, they need pro­tec­tion too), wear­ing a wide-brimmed hat and sun­glasses, and seek­ing shade.

Daily phys­i­cal ac­tiv­ity helps re­duce your risk of can­cer. Sign up for the CFSU(O) Pe­dome­ter Chal­lenge and ac­cu­mu­late as many steps as you can over the month of May. L’ex­er­cice physique quo­ti­dien aide à dimin­uer les risques de can­cer. In­scrivez-vous au Défi Podomètre de l’USFC(O) et ac­cu­muler le plus de pas pos­si­ble en mai.

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