Keep healthy and lead a balanced lifestyle


  The Cancer Association of South Africa (CANSA) is running a Balanced Lifestyle campaign that focuses on obesity and cancer, as well as reducing the intake of salt and sugar to reduce the cancer risk. Due to alarming stats (visit the CANSA website for more information), CANSA encourages people to maintain a healthy weight and be active.
Eating a healthy diet includes: Eat plenty of vegetables, have fresh fruit in season, limit or (better yet) avoid the intake of alcohol, tobacco products and cut down on fats, salt and sugar.
Here are CANSA’s healthy tips:
1. Reduce your intake of salt
Keep salt intake from all sources at 5g per day of which sodium should be less than 2,4mg (= one teaspoon of salt per day). Avoid processed foods and do not add additional salt to food as it increases the risk of stomach and naso-pharyngeal cancers, high blood pressure, heart disease and stroke. 2. Avoid high intake of added sugar
Too much sugar can cause behavioural problems in children, dental cavities and obesity. If ignored it can increase risk for non-communicable diseases. 3. Exercise, Exercise, Exercise!
Physical activity really helps lower the risk for various types of cancer. Take up a sport to make your physical activity fun. Here are other ways you can increase your physical activity:
- Use stairs rather than an escalator or elevator
- If you can, walk or bike to your destination
- Exercise at lunch with your work colleagues, family, or friends
- Take an exercise break at work to stretch or take a quick walk
- Walk to visit co-workers instead of sending an e-mail
- Go dancing with your spouse or friends
- Plan active holidays rather than only driving trips
- Wear a pedometer every day and increase your daily steps
- Join a sports team or club
- Use a stationary bicycle or treadmill while watching TV
- Buy a Rebounder and use it regularly to exercise
- Plan your exercise routine to gradually increase the days per week and minutes per session
- If you have children, spend time playing with them
- Limit sedentary habits like watching television for hours on end For more tips on how to live a balanced lifestyle can be found in CANSA’s Life is Beautiful book or visit the CANSA website

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