This is the tenth week of a 12-week program where we are adapting and applying the principles outlined in Dr. Kelly Traver’s life-changing book, The Program. Those of you who are learning about this program are welcome to join. As a participant in this 12-week program, you will be expected to contribute as follows:
- Show up and comment weekly.
- Undertake the weekly exercises and report on your efforts.
- Playfully and enthusiastically encourage others who comment.
Last week, we learned about addictions and their impact on our health. This week’s chapter focuses on cancer prevention. Here are the highlights of week 10:
Cancer: Stacking the Odds in Your Favor
Cancer is the number-two killer in the United States, second only to heart disease. If you’re a man, the risk of developing cancer is 50 percent. In particular, men are at risk for prostate, lung and colon cancer. If you are a woman, the risk of developing cancer is 33 percent. Breast, lung and colon cancer are the highest-risk cancers for women.
Dr. Traver estimates that we can cut our risk of cancer in half by adopting these lifestyle choices:
- Quit smoking.
- Maintain a normal weight.
- Exercise regularly.
- Eat a balanced, nutritionally sound diet.
- Limit alcohol consumption (one drink per day for women and two drinks per day for men).
- Avoid excess sun.
- Practice safe sex.
Although these seven practices will reduce the odds, cancer still may strike. Dr. Traver recommends cervical, breast, colon, prostate and skin cancer screenings on a periodic basis. Seeking early treatment rather than avoiding these tests is more likely to produce a positive outcome.
Portion Distortion
Portion distortion, or the supersizing of servings, is supersizing too many of us. As a result of the excess quantity of food we consume, we are unable to maintain a normal weight, and our risk of cancer increases. As part of the program to maintain a normal weight, Dr. Traver recommends the following strategies:
- Use smaller plates for serving food.
- Cut your usual portion of food in half and save half for a later meal.
- Leave a small amount of food on your plate uneaten at the conclusion of a meal.
- Keep serving dishes in the kitchen instead of on the dinner table.
- Measure food when preparing to avoid drifting into oversized portions.
- Brush your teeth immediately after eating and chew gum or have a breath mint.
- Close down the kitchen after eating the meal.
The concluding part of chapter 10 focuses on how to protect and strengthen joints. Dr. Traver provides specific exercises for ankles, forearms, knees and lower back (pages 294 to 309). The diagrams are clear, and the exercises are easy to perform.
Exercise 1: Identify Factors That Increase Your Risk of Cancer
Dr. Traver outlines seven practices that can aid in the prevention of cancer. Of the seven habits, which ones do you need to adopt? For instance, do you need to add regular exercise to your daily routine? Or do you need to limit your alcohol consumption?
Exercise 2: Tackle Portion Distortion
Dr. Traver provides seven practices that will help us manage the amount of food we eat. Of the seven strategies, which ones have you adopted? Which ones are you willing to adopt?
Exercise 3: Do Your Homework and Show Up
Note in your journal the cancer-prevention and portion-distortion habits you will need to change and share them here. Review last week’s goals and decide on this week’s short-term goals. Leave a comment with your long-term and short-term goals in response to this blog post.
I look forward to reading this week’s comments from readers who are participating in this 12-week program.
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