Are you living the good life?

Written by Philippine Cancer Society, Inc.

Everyone can reduce their risk of developing cancer by making the proper lifestyle choices and keeping track of what is important in a person’s life. While many factors such as family history and environmental conditions are beyond one's control, it is estimated that 80% of all cancer types could be prevented through diet, exercise, and other healthy lifestyle choices.

The Philippine Cancer Society Inc. joins the C-Network and the Department of Health in challenging Filipinos to take a closer look at their personal habits:

1. Do you eat breakfast everyday?

a. Yes, I never go a day without it.
b. Sometimes when I have time to eat at home.
c. No, I don’t eat breakfast.

2. Do you exercise at least three times a week? (This includes 20 mins. of brisk walking, cycling, swimming or dancing or 30 mins. of steady activity like gardening, walking and housework.)

a. Yes, I do.
b. Sometimes when I feel like going out of the house or the office.
c. No, I don’t have time for exercise.

3. Do you smoke?

a. Yes, regularly.
b. Sometimes, when I’m depressed, tense or anxious.
c. No, I don’t.

4. Do you drink more than ten glasses of alcohol every week?

a. Yes, I’m considered one of the heavy drinkers among my friends.
b. No, I only consume a maximum of two servings of alcohol.
c. I don’t drink.

5. Do you find time to relax?

a. I always try to spend some quality time with myself in spite of my busy schedule.
b. I get to relax only when my schedule is forgiving.
c. Relax? I can’t afford to relax with the things I have to do!

6. From the choices below, what closely describes your typical meal?

a. Canned goods, barbecued meats, pickled vegetables.
b. Fish, poultry, salads, fresh fruits in season.
c. Fried chips, cakes, pizza, doughnuts, ice cream.

7. Which of these sounds more like you in reacting to weight gain?

a. “My trousers won’t close – it’s time to diet!”
b. “I had better balance this weight with exercise.”
c. “There’s nothing I do. I just love to eat!”

8. How long do you usually sleep?
a. A good 8-9 hours.
b. I get to sleep for around five to six hours.
c. I often can’t sleep properly.

The importance of eating breakfast. Breakfast is the most important meal of the day. It is meant to “break the fasting” that happens while the body is asleep. People who do not eat breakfast do not perform as well physically or mentally as those that do. People who skip breakfast do not catch up nutritionally later in the day and if trying to lose weight, find it harder as they are more likely to snack.

Get moving. Benefits of regular physical activity include reduced blood pressure, improved heart health and less likelihood of being overweight. Other benefits can include having more get up and go and sleeping better. Physical activity burns excess fat in the body so it is essential if a person wants to maintain a healthy weight. Adults are encouraged to engage in at least moderate activity for a minimum of 30 minutes on a minimum of five days in a week. Forty-five minutes or more of moderate to vigorous activity five days a week may further reduce the risk of breast and colon cancer.

Keep away from bad vices. Smoking increases a person’s risk to develop many diseases and affects the health of those around him or her. This is the leading cause of heart disease, lung cancer and a significant risk factor for diabetes. It’s never too late – even life long smokers can benefit their health by giving up smoking. People who drink alcohol should limit their intake to no more than two drinks per day for men and one drink a day for women. The recommended limit is lower for women because of their smaller body size and slower metabolism of alcohol. An alcoholic drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80 proof distilled spirits.

Avoid unnecessary stress. A little stress can keep a person on his or her toes but too much will affect his or her health in the longer term. Doing something enjoyable and relaxing may prove useful in releasing the tension from the workplace. These may include reading, taking long baths, or engaging in sports. Aerobic exercise, such as walking, running, bicycling, or swimming, is especially useful for counteracting the harmful effects of stress.

Keep a healthy weight. Being overweight affects your health in many ways including a strain on your joints, and more likely to have high blood pressure, diabetes and heart disease. A person’s calorie intake must be balanced by the amount of exercise he or she is getting. Being overweight or obese is associated with an increased risk of developing several types of cancer: breast, colon, cervical, esophageal, pancreatic and kidney.

Respecting rest. Most adults need an average of eight to a minimum of 4 hours of sleep a night. Still, if individuals feel groggy or drowsy during the day, they may need more or better sleep. Many people awake briefly during the night due to sleep disorders such as apnea, snoring, or restless legs syndrome but never remember it the next morning. If a person sleeps eight hours a night but doesn't feel rested, he may want to talk with a doctor. Chronic sleep deprivation can increase a person’s risk for serious problems such as heart attack, stroke, and injury.

Now that Filipinos have a clearer idea of how they can live their lives healthily, it’s about time they take the opportunity to gear towards a more fruitful future. By following the guidelines set by the PCSI, Filipinos can look forward to better lives with less threat of The Big C.