Empower Yourself: Daily habits to prevent cancer and Thrive

Hello Empowered Women,

In this edition of "AgeWell & Thrive," we're diving into the empowering world of cancer prevention and survivorship. While the journey may present challenges, there's immense power in taking proactive steps to protect your health and well-being. I've learned that SO much with my own cancer journey.

The more we learn, the better choices we can make.

Today I will share daily habits you can incorporate starting today into your life to prevent cancer or reduce the risk of recurrence. These habits are backed by research and evidence, offering you a roadmap to thrive. ??

?? Empower Yourself: Daily Habits for Cancer Prevention and Survivorship ??

**1. Nourish with Plant-Based Foods:

• Incorporate a variety of colorful fruits, vegetables, whole grains, and legumes into your diet. These plant-based foods are rich in antioxidants, vitamins, minerals, and phytochemicals, which play a crucial role in reducing inflammation, supporting immune function, and protecting against cancer development. Aim to fill at least half of your plate with plant foods at each meal. Although I am moving towards a vegetarian or vegan diet, I like to share that I am more plant centered now. Consume an abundance of veggies !!!

**2. Move Your Body Daily:

• Engage in regular physical activity to maintain a healthy weight and reduce the risk of cancer. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Activities like brisk walking, cycling, swimming, and dancing not only support weight management but also improve circulation, boost mood, and enhance overall well-being. With the spring coming where I live, it makes it easier to get out there and enjoy the lovely weather. Grab a friend, even if it's your furry friend and go for a walk. Being active can help you keep a healthy weight, which reduces the risk of 13 different types of cancer.
• **3. Prioritize Sleep and Stress Management:

• Prioritize quality sleep and stress management to support your body's natural defense mechanisms. Aim for 7-9 hours of restorative sleep each night and incorporate relaxation techniques such as deep breathing, meditation, yoga, or tai chi into your daily routine. Chronic stress and sleep deprivation can weaken the immune system and increase inflammation, making the body more susceptible to cancer.

**4. Limit Alcohol Consumption:

• Limit alcohol consumption or avoid it altogether. Alcohol consumption has been linked to an increased risk of several cancers, including breast, liver, colorectal, and esophageal cancer. If you choose to drink, do so in moderation—limiting intake to one drink per day for women. Or I encourage your to stop all together. I did just that in the fall and I have never felt better. And I learned that as I was drinking, it lead to more careless eating and snacking.

**5. Practice Sun Safety:

• Protect your skin from harmful UV radiation by practicing sun safety measures. Wear protective clothing, including wide-brimmed hats and sunglasses, and use sunscreen with a high SPF regularly, especially when spending time outdoors. Avoid prolonged sun exposure, particularly during peak hours when the sun's rays are strongest. Here is my favorite sunscreen.

?? Empower Yourself with Evidence-Based Practices ??

These daily habits serve as powerful tools in your arsenal for cancer prevention and survivorship. By incorporating them into your lifestyle, you're taking proactive steps to protect your health and well-being. Remember, small changes add up over time, and every positive action contributes to your overall vitality and resilience.

?? Proof That It Works ??

Numerous studies support the effectiveness of these daily habits in reducing the risk of cancer and improving outcomes for cancer survivors. From large-scale population studies to clinical trials and observational research, the evidence is clear: lifestyle factors play a significant role in cancer prevention and survivorship.

Stay tuned for our next edition, where we'll delve deeper into empowering strategies for holistic well-being. Until then, keep nourishing your body, moving with purpose, and embracing a lifestyle that prioritizes your health and happiness.

With love and empowerment,

Moyra

P.S. Share your experiences and insights on cancer prevention and survivorship with our community. Together, we're creating a supportive and empowering space for women to thrive.