YOU SHOULD KNOW

PREVENTING COLON CANCER

CLEAR THE FEAR and DECREASE YOUR RISK OF COLON CANCER!

Most people know that regular physical activity is good for their health. But did you know that regular physical activity also decreases your risk of developing Colon Cancer?

Physical activity helps decrease colon cancer risk by:

1. Helping you to maintain a healthful body weight.

2. Accelerating the movement of food through the intestine, which reduces the amount of time the lining of the colon is exposed to toxins.

3. Improving energy metabolism.

4. Preventing Type 2 Diabetes, which has been associated with increased risk of colon cancer, as well as pancreatic and other cancers.

How much physical activity is enough?

The American Cancer Society recommends the following levels of physical activity to decrease risk of Colon Cancer, and other cancers as well:

ADULTS: At least 30 minutes of moderate activity, 5 or more days per week. 45 minutes of moderate-to-vigorous activity on 5 or more days per week may further enhance risk reduction.

CHILDREN AND ADOLESCENTS: At least 60 minutes of moderate-to-vigorous physical activity on at least 5 days per week.

What does “moderate” and “vigorous” physical activity mean?

Moderate activities are those that require effort equivalent to a brisk walk. Vigorous activities generally engage large muscle groups and cause an increase in heart rate, breathing depth and rate, and sweating. Moderate and vigorous activities can be performed in a variety of settings. Refer to the table on the reverse side for examples of moderate and vigorous activities.

How do I start a safe and effective exercise program?

If you are currently less active than the above guidelines, then you should start with less than the recommended levels. For example, begin with 10-20 minutes, 3 days per week, or even start with 3 sessions a day of 10 minutes, 3 days per week. Work up to the recommended levels gradually. Men over age 40, women over age 50, and anyone with chronic illness or cardiovascular risk factors should consult with their doctor before beginning vigorous exercise.

EXAMPLES OF MODERATE AND VIGOROUS INTENSITY PHYSICAL ACTIVITIES

Adapted from: The American Cancer Society Guidelines on Nutrition and Physical Activity for Cancer Prevention, 2002 - www.cancer.org

What is a Serving of Fruits and Vegetables?

Most people know that eating plenty of fruits and vegetables is important for their health, but did you know that eating a variety of fruits and vegetables everyday can decrease your risk of Colon Cancer? It’s true, recent studies indicate that eating 5 to 9 servings of fruits and vegetables everyday can help prevent colon and other cancers, as well as helping to prevent other health problems like heart disease and diabetes. And eating more fruits and vegetables each day can help you maintain a healthy weight.

So why wait? Start eating 5 to 9 servings of fruits and vegetables!!

For those of you who think 5 to 9 servings of fruits and vegetables is a lot, think again:

One serving of fruits and vegetables should fit within the palm of your hand---it’s a lot smaller than you think, and an easy way to think about serving sizes!

If you measure it, one serving is:

• A small glass of 100% fruit or vegetable juice (3/4 cup or 6 ounces)
• A medium-sized piece of fruit (an orange, small banana, apple, etc.)
• One cup of raw salad greens
• 1/2 cup of cooked vegetables
• 1/2 cup of cut-up fruit or vegetables
• 1/4 cup of dried fruit
• 1/2 cup of cooked dried beans or peas

A typical portion of fruits and vegetables is often more than one serving. For example, a large salad can add up to 2 to 3 servings of vegetables!

Adapted from:

• “Eat 5 to 9 a Day” campaign of the U.S. Dept. of Health and Human Services/National Institute of Health/National Cancer Institute, 2005. www.5aday.gov
• The American Cancer Society Guidelines on Nutrition and Physical Activity for Cancer Prevention, 2002. www.cancer.org

For more information, please call 1-800-4EXETER or visit us on the web at www.foreveryday.com

For more information on preventing colorectal cancer, please visit www.ccalliance.org.