CANSA Balanced lifestyle 2015 English

• Eat at least five (5) portions of fresh fruit and vegetables each day.

• Choose a variety of fruit and vegetables of different colours to take in enough

nutrients, vitamins, minerals and antioxidants.

• Eat more fibre, for example fruits and vegetables with skins included.

• Eat more whole-grain foods such as Bokomo Weet-Bix and Bokomo Oats,

mealie pap, brown rice and sorghum.

Look after your body

• Avoid food that is fatty, sugary and salty

such as chips, potato crisps, sweets and

fast foods.

• Restrict salt intake to not more than 2 gms

(1 tsp) of Sodium per day – rather

substitute SALT with fresh herbs and

spices.

• Avoid sugary soft drinks, sweet and fatty

foods, which cause obesity, which

increases your cancer risk. Water is better.

Look after your body

• Avoid food that is fatty, sugary and salty

such as chips, potato crisps, sweets and

fast foods

• Restrict salt intake to not more than 2

gms (1 tsp) of Sodium per day – rather

substitute SALT with fresh herbs and

spices

• Avoid sugary soft drinks, sweet and fatty

foods, which cause obesity, which

increases your cancer risk. Water is

better

Look after your body

Lifestyle Choices• Engage in at least 30 minutes of moderate to vigorous

physical activity on 5 or more days of the week.

• Children and adolescents should engage in at least 60min

of moderate to vigorous physical activity at least 5 days

per week.

• Maintain a healthy weight. Be as lean as possible within

the normal range of your body weight.

• Avoid direct sunlight between 10am and 3pm. Stay in

the shade or under an umbrella as much as possible

• Wear protective clothing; thickly-woven fabric hats with

wide brims, UV protective clothes/swimsuits

• Always apply sunscreen regularly (SPF 20-50)

according to skin type

• Avoid sunbeds and sunlamps

• Wear sunglasses with a UV protection rating of UV400

Lifestyle Choices

• Protect yourself from the sun

• Avoid direct sunlight between 10am and

3pm. Stay in the shade or under an

umbrella as much as possible

• Wear protective clothing; thickly-woven

fabric hats with wide brims, UV protective

clothes/swimsuits

• Wear sunglasses with a UV protection

rating of UV400

• Always apply sunscreen regularly

(SPF 20-50) according to skin type

• Avoid sunbeds and sunlamps

Spirituality

• Religious and spiritual values are

important

• Spirituality is defined as an individual’s

sense of peace, purpose and connection

to others, as well as belief in the meaning

of life

• Spirituality may be found and expressed

through an organised religion or in other

ways

• Research shows that individuals who

have a strong spirituality cope better with

illness, stress or death

Go for Regular

ScreeningCANSA offers screening tests at our CANSA

Care Centres & Mobile Health Units

countrywide:

• FotoFinder - cutting edge technology for

skin cancer

• Prostate cancer - Prostate Specific

Antigen (PSA) tests - blood test for

PSA levels, high levels may require

referral for further tests like a Digital

Rectal Exam by your doctor

• Guidance on Testicular & Breast self-

examinations

Go for Regular

Screening• SureTouch - the latest non-invasive

technology for safe breast health

examinations. If needed, you may be

referred to your doctor for a

mammogram – it’s not a diagnostic tool,

it aids in detecting abnormalities

• Cervical cancer - go for Pap Smears

every 2 to 3 years at least from age 30

• Lifestyle risk assessments

Life is Beautiful• Produced to make essential translated

research available to members of the

public.

• The 65-page full-colour booklet covers

important topics such as balanced lifestyle,

healthy living, nutrition (where the ‘good,

bad and ugly’ in our kitchens are dealt

with), physical activity, carcinogens, and a

history of both cancer and CANSA.

• Contains a foreword by Dr Aaron

Motsoaledi, Minister of Health as well as

recipes by celebrities like Evita and radio

personality and cancer survivor, Jeremy

Mansfield

• The book is for sale at all CANSA Care

Centres. Get your copy NOW!

ONLY R79.80

Balanced Lifestyle Fact Sheet

Visit www.cansa.org.za and follow

the links to read more about

balanced lifestyle