Hello seekers of greater wellness!  I receive hundreds of medical articles each month on diverse topics.  Occasionally an article comes across my radar with recommendations we should all be aware.  Such was the case last month with the release of: American Cancer Society Guideline for Diet and Physical Activity for Cancer Prevention.

2020 American Cancer Society Guideline for Diet and Physical Activity for Cancer Prevention

For those of you who read my blog last month on MESSENGER (click here) you will understand why I am announcing: “Don’t shoot the MESSENGER!”  I didn’t come up with these guidelines, but the evidence behind the recommendations is so robust, we should all take heed if we want to reduce our risk of cancer (or reduce recurrence if one has a history of cancer), and for that matter, ALL diseases.

Here is a summary of the ACS guidelines:

  1. Achieve and maintain a healthy body weight throughout our lifetime. [Note: Defined as a normal Body Mass Index (BMI) of 19 to 25]
  2. Be physically active

Adults should engage in 150-300 minutes of moderate-intensity physical activity per week or 75-150 minutes of vigorous-intensity physical activity, or an equivalent combination;  achieving or exceeding the upper limit of 300 minutes is optimal.

Children and adolescents should engage in at least one hour of moderate- or vigorous-intensity activity per day

Limit sedentary behavior, such as sitting, lying down, and watching television, and other forms of screen-based entertainment.

  1. Follow a healthy eating pattern at all ages.

A healthy eating pattern includes:

  • Foods that are high in nutrients in amounts that help achieve and maintain a healthy body weight
  • A variety of vegetables – dark green, red, and orange, fiber-rich legumes (beans and peas), and others;
  • Fruits, especially whole fruits with a variety of colors; and
  • Whole grains

A healthy eating pattern limits or does not include:

  • Red and processed meats
  • Sugar-sweetened beverages; or
  • Highly processed foods and refined grain products.
  1. It is best not to drink alcohol

People who do choose to drink should limit their consumption to no more than 1 drink per day for women and 2 drinks per day for men.

The question for all of us:  If we want to lower our risks of cancer or cancer recurrence (and as they state in the guidelines, of all chronic diseases), where do we need to up our wellness game?  Are you exercising 300 minutes a week?  If not, increase your walking / weight lifting / fitness class time.  Do you need to improve your eating pattern?  Healthier choices? Reduced amounts?  BOTH?  How much alcohol do you drink?  If you need to lose weight, my suggestion: ZERO until the weight is ideal.  Then, make sure you follow the guidelines if you go back to consuming alcohol.

I applaud the American Cancer Society for telling it like it is and giving us recommendations.  They challenge all of us to up our wellness game to have the amazing life we desire and deserve.  It’s about Living WELL Aware!

Thanks to Temple Health and Bioscience District for asking me to conduct a wellness webinar July 28.  Get ready to hear the latest on how we can all Up Our Wellness Game especially during this pandemic.  Registration is now open. (click here to register)

Have Dr. Sulak speak to your group.

It’s about Living WELL Aware!


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Have Dr. Sulak Speak

Does your business, organization, or school need a WELLNESS AWAKENING? Contact us for a wellness presentation or to learn more about the comprehensive Living WELL Aware program. (CLICK HERE)