February recognized as National Cancer Prevention Month

by Brandy Strub, Dietitian, Veterans Memorial Hospital

February is National Cancer Prevention Month and per the World Health Organization, 30%-50% of all cancer cases are preventable.  You can decrease your risk of cancer by making the following healthy lifestyle choices:
1. Quit smoking or chewing tobacco - Call 1-800-QUIT-NOW (784-8669) for assistance or talk to your doctor.
2. Drink alcohol only in moderation, if at all.
3. Stay physically active - get at least 150 minutes per week of moderate aerobic activity.
4. Follow a healthy diet:
• Eat lots of fruits and vegetables - try to include one of each at every meal.
• Limit foods high in calories, saturated and trans fats, and added sugars.
• Limit processed and red meats - eat more fish and plant-based proteins such as legumes and nuts.
• Limit refined grains and choose more whole grains.
5. Keep your weight at a healthy weight. If you’re not sure what this is, ask your medical provider and if you are not at a healthy weight, ask your provider for a referral to your local dietitian.
6. Don’t use tanning beds and protect yourself from the sun.  Don’t go out from 10 a.m to 4 p.m, stay in the shade, cover your skin or wear sunscreen.
7. Get vaccinated to protect yourself from cancer causing infections, such as hepatitis and human papilloma virus (HPV).
8. Get routine medical care and screenings. If you haven’t had one in a while, call your medical provider and schedule one today.

For more information, call Brandy Strub, Dietitian at Veterans Memorial Hospital or call your medical provider at the Waukon Clinic at 563-568-5530 or the Postville Clinic at 563-864-7221.