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Cancer - Lower your risk

One in three women will be diagnosed with cancer during her lifetime, but a lot of these cases are preventable. Here's some thoughts on how to ward off the 10 deadliest.

Ovarian Cancer

Reduce your risk by 54% Eat 5 or more servings of vegetables that contain carotenoids per week to lower your risk. Carotenoids are found in fruit and vegetables such as carrots, tomatoes, spinach, orangesand broccoli and it the antioxidants they contain that help to protect cells from damage that can lead to cancer.

Lung Cancer

Reduce your risk by 90% You've guessed it! Stop smoking! Quitting cuts your risk of lung cancer by a massive 90%.Smoking is also linked to cancer of the tongue, mouth, throat, larynx, bladder and pancreas.

Uterine Cancer

Reduce your risk by 54% Eating soya is said to have a positive effect on this form of cancer. Researchers believethat the isoflavones in soya protect the cells. You can get soya from eating tofu, miso soup,soya milk, yoghurt or beans. Regular exercise can also reduce the risk of this cancer by 40%.

Stomach Cancer

Reduce your risk by 35% Reducing your salt level can have a positive effect on stomach cancer. Cut back on adding extra salt to food, and n crisps, packet soups, stock cubes etc.

Bowel Cancer

Reduce your risk by 40% Increasing the amount of fibre in your diet is the major factor here. Eating lots of fibre keeps the bowel free from toxins. However, to reduce your risk significantly you would need to eat 35g of fibre a day - significantly more than most people rat currently.

Cervical Cancer

Reduce your risk by 90% Having a smear test every three years reduces your risk by 90% according to the NHS. Abnormal cells can be detected and treated before they become actively cancerous.

Bladder Cancer

Reduce your risk by 50% Drink more water it is suggested that people who drink at least 6 glasses a day can half their risk of bladder cancer. Drinking water is thought to flush the toxins out of the bladder.

Skin Cancer

Reduce your risk by 55% 1600 Britons die every year from malignant melanomas. One study claims that women who use sunbeds more than once a month have a 55% higher risk than those who do not. To reduce your risk avoid sunbeds, wear an SPF of 15 every day - higher in the summer and check moles regularly. When found early melanoma is almost always successfully treated and around 93% of people survive.

Breast Cancer

Reduce your risk by 41% Cutting back on alcohol can have a significant effect here. Women who drink more than 3 glasses of alcohol a day are 41% more likely to develop breast cancer than those who do not drink at all.

Pancreatic Cancer
Reduce your risk by 30% Eat 2 or more servings of any fish eat week and you will be 30-50% less likely to develop this cancer.

Asthma

With continuous and graded exercise people with asthma can develop greater respiratory muscle tone, leading to decreased need for medication. Cardiovascular exercise is the preferred option for this group.

Important

Ensure adequate warm up especially in cold conditions.

Encourage swimming & water exercises where inhaled air is warm and moist.

Avoid exercises that include lying on dusty floors or car.

Encourage swimming & water exercises where inhaled air is warm and moist.

Avoid exercises that include lying on dusty floors or car.

Reducing Hypertension - High Blood Pressure

Hypertension is a medical condition indicating abnormally high blood pressure.

There are many causes of high blood pressure to do with your lifestyle that you can change to reduce your risk of having high blood pressure, or reducing your pressure if it is already too high.

These include being overweight, eating too much salt and cholesterol, drinking too much alcohol, being physically inactive and not eating enough fruit and vegetables.

If you suffer from hypertension you have a increased risk of heart disease, stroke and heart failure. The higher your blood pressure, the higher the risk of heart disease so any changes you make to reduce your blood pressure will help to reduce this risk.

How does physical activity help if you have hypertension?

1. Your blood pressure measurement is made up of two numbers - for example 140/80. The first number is the pressure during heartbeats (systolic) and the second the pressure between heartbeats (diastolic). Regular physical activity can lower the first number by 10 and the second by 8.

2. Increasing your level of activity speeds up your metabolism, which burns more calories and should help you lose weight. This will help lower your blood pressure.

What type of activity is best?

The best exercise is stamina-based, aerobic exercise with extended warm up and cool down sessions, and a low-to-moderate intensity conditioning bout.

This exercise should - Increase the heart rate Use 50% or more of total muscle mass (including thighs, trunks, arms and shoulders) Last at least 20-30 mins

You also need to include some strength and flexibility-based activity to get the best health gain. However, resistance training (ie using weights) with Hypertension, must avoid heavy lifts. Use low weights when lifting above shoulders. Activities such as gardening and housework can be useful strength building activities. Do not hold your breath when lifting as this increased your blood pressure and puts additional strain on your heart.

How often should you exercise?

You should aim to build up to 30 minutes of moderate activity 5 or more days a week. BUILD UP to this gradually. Moderate activity means breathing harder and getting warmer than normal, but you should be able to talk as you exercise.

Please check with your doctor before starting any exercise programme.