April is Cancer Awareness Month
Steps to help reduce your risk
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.