Tips to fight cancer in 2013
This year, the American Cancer Society hopes to encourage people to make a difference in the fight against cancer by volunteering or taking steps to reduce the risk of cancer.
“Each of us can take steps to create a world with less cancer and more birthdays,” said Wendy Weichenthal, senior director of media relations for the American Cancer Society. “Whether you resolve to create a Relay For Life team, exercise, quit smoking or volunteer, you can make a real, tangible difference.”
Considering one-third of the cancer deaths in the U.S. each year can be attributed to diet and physical inactivity habits, including being overweight and obese, focusing on health is a great way to begin – no matter how many times you’ve tried in the past. These four, quick tips will help you stay on track: set and write down specific goals, track your progress, plan for temptations and create a support system.
Make specific goals
By setting specific goals, it’s easier to know when you’ve accomplished them – and easier to give yourself kudos for doing so. For example, if your goal is to eat healthy, try setting specific sub-goals, such as eating at least two servings of fruit a day or choosing whole grains over refined. Perhaps your goal is to get involved with the Society. Start by calling the Society at 1-800-227-2345 to discuss opportunities available in your area, choose a Society event such as Relay For Life or a volunteer opportunity such as driving a cancer patient to treatment once a month. Then identify your commitment based on time frames that work for your schedule.
“The more specific you are in identifying your goal, the more successful you will be in developing an effective plan of action to achieve it,” said Colleen Doyle, MS, RD, director of nutrition and physical activity for the American Cancer Society.
“You’ll be more successful if you also take long-term goals and break them down into short-term goals. For example, instead of focusing on losing 60 pounds this year, focus on losing 5 pounds each month,” Doyle said. “By setting manageable goals, you’re more likely to achieve them – and to stay motivated to make even more progress.”
Track your progress
Keeping a food or exercise journal can keep you honest about how much you’re eating or exercising. It can also help you pinpoint problem areas. For example, you may be spending too many calories on snacks or not eating enough whole grains. A journal can also help you see how close you are to meeting your goals – which often is closer than you think. Keeping an updated calendar can also help you to identify your availability to volunteer and by planning in advance you can better determine the time commitment involved with the activity you have chosen.
Plan for temptations
Once you identify problem areas, find ways to counteract them by planning in advance. Doyle suggests not trusting your willpower alone to overcome temptations: “If you’re trying to eat less sugar but that ‘hot doughnut’ sign tempts you on your way to work, find a different route.” The problems you’ve had maintaining good eating and exercise habits may not mean you have little willpower, but that you’re relying too much on it.
Create a support system
Whatever your goal, you’ll need a support network – with both people and information – to help you reach it. If you’ve set an exercise goal, find a friend to join in the plan and help keep each other accountable. Or if you’re trying to volunteer, encourage your loved ones to do the same and identify times and opportunities in which you can volunteer together.
The American Cancer Society’s Web site is full of resources to help you get healthy, including calculators to help you determine your ideal body weight, how many calories you need to eat each day, and what your target heart rate should be during exercise. You can also find articles and videos focused on staying well and sign up for our Healthy Living newsletter.
Lastly, remember getting healthier is an achievable goal. And starting the year focused on health means you’re on the right track to improving it. To learn how the American Cancer Society can help with your goal to stay well and adopt healthy lifestyle behaviors, or to learn about volunteer opportunities, call 1-800-227-2345 or visit cancer.org.