Small Changes Can Make a Big Difference In Your Health

Just last month, we celebrated a new year, and you may have made a resolution to eat healthier, exercise and move more. How are you doing on your resolutions?  If you’re sticking to your plan – congratulations – you should be seeing and feeling some results of your work.  If “things” have gotten in your way and you plan to get back on track – do it.  Studies have shown that changing your diet and moving just 30-minutes a day makes you feel better, helps you lose weight and increases your energy.  The American Cancer Society’s research shows that a poor diet and inactivity can also increase your risk of cancer.  The physicians at MD Now encourage you to talk a daily walk and eat more plant-based foods that include vegetables and foods high in calcium and fiber to reduce your cancer risks.

1. Why Vegetables and Fruits?

Eating at least 2.5 cups of vegetables and fruits high in antioxidants and beta-carotene is one way to lower your cancer risk. Studies have shown that by consuming natural foods (not supplements) high in vitamins A, C, and E can help protect cells against cancer. So, eat more broccoli, cauliflower, cabbage, tomatoes, and fruits, and minimize processed meats such as bacon, sausages, lunch meats and hot dogs; instead, choose fish, poultry or beans.

2. Why Calcium?

Several studies have shown that foods high in calcium aren’t only good for your bones, they can reduce the risk of colorectal cancer and decrease the recurrence of colorectal polyps.  Recommended daily dosage for men 50 and older is 1,000 mg to 2,000 mg and for women 50 and older is 1,200 to 2,000 mg. Men need to be careful not to exceed daily recommended dosages as that could increase the risk of prostate cancer. Your body doesn’t produce calcium, so you must get it through other sources such as cheese, milk, and yogurt, or dark green leafy vegetables, such as broccoli and kale.  For your body to absorb calcium, it needs vitamin D which can be found naturally in canned salmon with bones and egg yolks.

3. Why Fiber?

The idea that eating a diet high in fiber to keep us healthier isn’t new.  It’s well known that fiber can prevent constipation and protects us against colorectal cancer, as well as lowers our risks of diabetes and heart disease.  But are we getting enough fiber to reduce our cancer risks?  According to the government’s Dietary Guidelines for Americans, we need to consume more fiber. The best way to reach recommended goals is to eat fiber with every meal and snack.  Fruits, vegetables whole grains, beans, nuts, and seeds are high in fiber Pears, popcorn, and edamame make great fiber snacks!  It’s best to choose fiber-rich foods over supplements to get the full range of cancer-fighting phytochemicals, which are plant compounds.

Bottom line?  Reduce your risk of cancer by consuming more vegetables, fruits, and lean protein meats.  These foods are high in calcium and fiber which studies have shown give us a stronger and healthier body.  And about your resolution, it’s never too late to make changes in your life to be healthier and stronger. Little changes can make a big difference in your health and well-being. So get moving.

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MD Now® Urgent Care Walk-In Medical Centers is the leading provider of fast and affordable urgent care to adults and children in Palm Beach, Broward, and Miami-Dade counties. Our state-of-the-art, walk-in medical centers are open seven days a week to deliver an affordable and convenient alternative to long emergency room wait times and the limited hours of family physicians. No appointment is necessary and major insurance plans are accepted. In addition to providing a comprehensive range of urgent care services to treat a variety of illnesses and injuries, our multiple locations offer digital x-rays, EKG, lab testing, physicals, immunizations, vaccines, occupational medicine, travel medicine and selected primary care services. Find the medical care you need with the convenience you want at MD Now. Online: