(NaturalNews) You are what you eat. We`ve all heard the saying many times before. Perhaps a more fitting way of coining the phrase would be `the foods you eat daily determine the diseases you will develop in later life`. It`s amazing how many people have a disconnect between the type of foods they eat and how energy derived from those calories provides the basis for disease initiation and lifespan. Extensive research demonstrates that by controlling calories and eliminating junk food we can dramatically lower the risk for many lethal diseases and extend lifespan. A recent study identified key elements that reduce risk of colon cancer.
Diet and Lifestyle Cut Colon Cancer Risk A study published in the British Medical Journal found that five diet and lifestyle modifications could lower the risk of developing the third most prevalent form of cancer. Colon cancer incidence continues to rise among western populations as refined junk food consumption skyrockets. The study followed more than 55,000 men and women for more than 10 years and monitored a variety of diet and lifestyle habits. The authors conclude that adherence to these controllable lifestyle patterns can reduce risk of this deadly disease by 23%:
Eat a Healthy Diet: Eat a diet that is high in fiber and includes at least 6 servings of fruits and vegetables each day. Reduce red meat consumption and eliminate processed meats with no more than 30% of calories from fat.
You can lower risk even further by increasing fresh vegetable and leafy greens (limit fruit consumption) to 10 servings each day and cut red meat entirely. Fat is not your enemy as long as it is eaten in a natural unheated state and balanced with critical Omega-3 fats in a 1:1 ratio with Omega-6 vegetable oils. Eliminate fried and processed foods and anything with refined sugar, high fructose corn syrup, wheat or corn.
Exercise at Least 30 Minutes a Day: This study did not define the best type of exercise, but research has shown that short burst resistance exercise is most beneficial to health. Choose your favorite exercise regimen and push yourself to your maximum limit for 1 minute. Rest for 2 minutes and repeat for 15 repetitions, and include all major muscle groups. A brisk walk is also an excellent form of aerobic exercise.
No Smoking: Smoking is the leading preventable cause of many different cancer lines. Be careful to avoid second hand smoke as well.
Limit Alcohol: Alcohol is abrasive to our digestive tract and can alter the optimal acid balance. Further, alcohol is converted to sugars that can add fuel to cancer development.
Maintain Normal Weight: The study found that a waist size of no more than 34.6 for women and 40.1 for men was ideal. Given the typical diet consumed by most participants these numbers are in line with the 23% reduction in colon cancer risk demonstrated by the research.
Waist size is directly related to the risk of developing cancer as well as many other inflammatory mediated diseases. Excess abdominal fat causes the release of dangerous signaling chemicals that promote weight gain and cancer. Target a waist size close to the inseam of your pants.
This study provides another link between diet, lifestyle and cancer. You can virtually eliminate your risk of many cancer lines by following an organic diet and natural lifestyle.
John Phillip is a Health Researcher and Author who writes regularly on the cutting edge use of diet, lifestyle modifications and targeted supplementation to enhance and improve the quality and length of life. John is the author of 'Your Healthy Weight Loss Plan', a comprehensive EBook explaining how to use Diet, Exercise, Mind and Targeted Supplementation to achieve your weight loss goal. Visit My Optimal Health Resource to continue reading the latest health news updates, and to download your Free 48 page copy of 'Your Healthy Weight Loss Plan'.