How to prevent or lower risks of diabetes and cancer

Diabetes and cancer are interrelated. Type 2 diabetes have been linked with certain type of cancer. The joy of it is that there are ways you can prevent or lower your risk for type 2 diabetes and certain types of cancers such as liver
pancreas, uterus, colon, breast, bladder etc.

Below are the risk factors shared by type 2 diabetes and certain cancers

1. Age – As you get older, your risk for both type 2 diabetes and cancer goes up.

2. Gender – The believe of many people is that women are more prone to develop diabetes
than men. However, the opposite may be the right thing. Overall, cancer occurs more often in men. Men also have a slightly higher risk of diabetes than women. I think what is helping men is that men like to use medicine especially herbal that will flush out the amount of sugar in their system.

3. Race/ethnicity – African Americans and non-Hispanic whites are more likely to develop cancer. African Americans, Native Americans, Hispanics/Latinos, and Asian Americans/Pacific Islanders are at higher risk for developing type 2 diabetes.

4. Overweight – It is a common knowledge that fat is no good for the body. Being overweight can increase your risk of type 2 diabetes and certain types of cancer.

5. Inactivity – It is always advisable to engage in activities that will make you sweat. Higher physical activity levels lower the risk of type 2 diabetes and certain types of cancer.

6. Smoking – am sure you would have heard the sentence ‘smokers are liable to die young before’. Smoking is linked to several types of cancer. Studies suggest that smoking is a risk factor for the development of type 2 diabetes.

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7. Alcohol – Drinking more than one drink a day for women or two drinks a day for men raises the risk for both diabetes and cancer.

5 ways you can lower Your Risks of diabetes and cancer

1. Lose weight – Use the Body Mass Index (BMI) Calculator to find out how much weight you need to lose.

2. Eat healthy – Choose a diet with plenty of:
Fresh vegetables – The best choices are fresh, frozen, and canned vegetables and vegetable juices without added sodium, fat, or sugar. For good health, try to eat at least 3-5 daily servings of vegetables, including asparagus, broccoli, cabbage, carrots, cauliflower, celery, eggplant, greens, peppers, snap peas and tomatoes. A serving of vegetables is ½ cup of cooked vegetables or vegetable juice; or 1 cup of raw vegetables.
Whole grains – A whole grain is the entire grain, which includes the bran, germ and endosperm (starchy part). Shop for cereals and grains that have the first ingredient with a whole grain such as bulgur (cracked wheat), whole wheat flour, whole oats/oatmeal, whole grain corn/corn meal, brown rice or whole rye. Try to include dried beans, legumes, peas and lentils into several meals per week. They are a great source of protein and are loaded with fiber, vitamins and minerals.
Fruits – Eat fruits that are fresh, frozen or canned without added sugars. Common fruits include apples, blackberries, blueberries, cantaloupe, dates, figs, grapes, oranges, pears and strawberries.
Choose healthier options:
Low-fat or non-fat dairy products – Choose fat-free or low-fat (1%) milk, non-fat yogurt (without added sugar), and unflavored soy milk.
Lean meats – The best choices are cuts of meats and meat alternatives that are lower in saturated fat and calories. Include fish and seafood, poultry without the skin, eggs and choice grades of meats trimmed of fat. Also, select dried beans, legumes, peas, and lentils.
Most importantly, be sure to watch portion sizes.

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3. Stay active – Set a goal to exercise five days a week. Thirty minutes of brisk walking or a similar activity will work. You can even break it up into 3 10-minute blocks if it is easier to fit in your day.

4. Quit smoking – If you smoke, learn how you can quit. Prepare to quit by setting a date to quit, throwing away your cigarettes or asking others for help. Then choose a quitting strategy, such as going cold turkey, tapering off or working with your health care professional.

5. Do cancer screenings

Work with your health care provider to see what types of cancer screenings you should have. Your age and gender will determine the kind of screening you will undergo.

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