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SELF.com
By Lucy Danziger, SELF Editor-in-Chief - Posted on Mon, Oct 26, 2009, 3:55 pm PDT

Happier, Healthier You

by Lucy Danziger, SELF Editor-in-Chief a Yahoo! Health Expert for Women's Health


 
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Make Skin Look Flawless

5 Simple Secrets to Lower Your Risk of Cancer

Lose Weight While You Work

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You lock your front door to ward off intruders, carry an umbrella when the forecast calls for rain and sock
a bit of money into savings each month "just in case." When it comes to protecting yourself from cancer,
there are other easy, everyday things you can do to help reduce your chances of falling into harm's way.

By following these cancer-fighting commandments, as well as a healthy diet, researchers tell us you can
significantly lower your cancer risk today, and every day. Just as beneficial, you'll replace the fear of
putting your health at risk with the sense of power that comes from taking steps to safeguard it.



 Need motivation to unstick yourself from the sofa? Being sedentary increases levels of
circulating estrogen (a risk factor for breast cancer) and insulin, which may cause healthy and unhealthy
cells lining the colon to multiply faster, research finds. You don't need to be a gym rat to claim the benefits
of breaking a sweat. Take a cue from Scrubs star Sarah Chalke, who made a concerted effort to live
healthfully after losing her aunt to melanoma. "I mix in hikes and long walks to keep my workouts from
feeling repetitive," Chalke says. Jaunts with Lola, her chocolate Lab, also keep Chalke out and about.
"She's the best fitness partner. Even when I feel unmotivated, I know I can't let her down." My golden
retriever, Jenny, has the same mobilizing effect on me! No furry friend? Pinpoint any heart-pumper that
rings your bell, whether swimming, Spinning or just putting one foot in front of the other and pledge to be
active for about 30 minutes a day five days a week to lower your cancer risk, as well as your weight. (See:
Make Your Workout More Effective.)




  Raise a glass, by all means²just not every night! Any more than one tipple a day
can up your risk of breast cancer, colorectal and oral cancer, according to studies. When you do have a
libation, you may want to make it red wine (I love Pinot Noir). The studies suggest that the resveratrol in
red vino inhibits the way your body metabolizes estrogen, preventing cancer cells from developing.
Cheers!

A 

  You know that smoking is like sending an invitation to lung cancer, but puffing can also
make you a target for at least a dozen other varieties of the disease. Smoking endangers not only your
lungs, but your mouth, nose, sinuses, throat, larynx, esophagus, digestive system, pancreas, kidney,
bladder, cervix, colon and even your bone marrow, plus every other organ (just writing that list made me a
little out of breath). Need I say more? Butts out! Find the nudge you need to nix nicotine from the
American Legacy Foundation's site, BecomeAnEx.org.




  If you're like me, sometimes nothing but a juicy burger will do, but new research tells
us limiting red meat consumption can lower your cancer risk. The kind of iron contained in it may harm the
colon, say researchers, and processed meats such as bacon and hot dogs contain cancer-causing
nitrates. Stop at two 8-ounce servings of red meat a week to help stay in the clear. And whether you're
cooking beef, chicken or fish, don't let it linger too long on the grill. Research suggests charring your food
can turn amino acids and other substances in the meat into cancer-causing compounds, so avoid the
burnt bits!


 While no studies have shown that stress causes cancer, high levels of cortisol, the stress
hormone, may prevent a key gene from suppressing tumor growth, a study in the journal Genes,
Chromosomes & Cancer found. Anxiety can also make you more likely to turn to other risky behaviors
such as drinking and smoking. And new research shows that feeling optimistic and happy can help
defend women against breast cancer. One way to get those nothing-can-bring-you-down vibes flowing?
Having a dependable way to decompress. (See: Destress in Mere Minutes.) For me, that's usually going
outside to walk, jog or bike in my city's beautiful parks. To mellow out when you're angsty, try a few
minutes of deep breathing, a hobby that involves repetitive motion such as knitting, or even a quick roll in
the hay. Or try one of these creative calmers.