Learn what you can do to reduce the risk of cancer and stay healthy longer.
Getting cancer is not your fault - it can be a devastatingly non-discriminatory disease. However there are known carcinogens you can actively avoid such as excess alcohol, asbestos, UV radiation, and obesity. There are also general lifestyle factors that can contribute to a lowered risk of cancer. We've summarised these factors into SNAP - Stress Management, Nutrition, Activity and Purpose.There's no guarantees of a cancer free life, however implementing these factors in your chosen way can certainly increase quality of life and enhance personal wellbeing.
While experiencing stress is normal and can even be positive, learning to manage our responses to stress enhances our wellbeing and increases our resilience on every level.
- Take ten deep, relaxed breaths 3 times a day to combat stress
- Try to sleep at least 7 to 9 hours every night.
- Try yoga or meditation to help manage anxiety and stress.
- Book a long vacation.
- Restore. Make good sleep habits a priority. Switch off TV or technology and have a wind down time.
- Revitalize. Get some sunlight and fresh air, especially early in the day
- Recharge. Make relaxation time a regular habit, through walking in nature, a favourite hobby, meditation, listening to your favourite music or whatever suits you.
- Establish a consistent sleep pattern even on the weekend.
- Swap screen time for scene time – for example, watching a sunset.
- Avoid caffeine such as energy drinks, tea, coffee, chocolate and soft drinks, especially after mid-afternoon.
- Exercise regularly - aim for 150 minutes per week of moderate intensity exercise. Find something you enjoy.
- Avoid stimulating and exciting activities before bed (like action movies or computer games)
- Allow time to wind down before bed for activities such as having a shower, having a herbal tea, writing a journal, reading a book or listening to some quiet music.
- Regularly consume a healthy balanced diet
- High nutrient intake by consuming fresh vegetables and fruit daily.
- Rediscover the pleasure of real food. Food should come from a kitchen not a laboratory. Even better if it’s fresh from the garden or farmer’s market.
- Try substituting unhealthy liquids for water. If you want to add some flavour to your water, try squeezing an orange or lemon into your water rather than adding other powders or liquids.
- If you are having difficulties eating, seek support from an Accredited Practicing Dietitian.
- Move around regularly and in a variety of ways
- Physical activity is not the same as Exercise - aim for intentional exercise at least 30 minutes a day or 150 minutes a week.
- Replace sitting with standing.
- Take the stairs as often as possible.
- Park as far from the front door as possible.
- Clean your home regularly or do gardening and yard work regularly.
- Buy a pedometer. There’s lots of ‘smart’ activity trackers or simple step counters.
- Use active transportation (e.g. cycling) and public transport.
- Have ‘walk-meetings’ with colleagues at work.
- Go for a family walk after dinner.
- Try mindful movement activities such as tai chi or yoga
- Relate. Make quality time with loved ones a priority.
- Share home prepared meals at a table.
- Renew. Make time for personal growth, do something every day that is taking your life in a direction of your choosing.
- Hug everyone in your family every day.
- Reconnect. Join group activities or support groups to find new friends, or reach out to treasured old contacts.