login/logout

Posts Tagged with ‘cancer prevention’

Posted by Mary G. Materu Msc

Today’s Tip: Be smart..

  • Balance your calorie intake with your physical activity
  • If you are overweight or obese, work hard to reduce your weight and stay at healthy weight

This is just a reminder: Remember, being overweight increases your risk of many types of cancers eg. breast and colon cancers.  Control your weight by making sure you burn more calories than those you eat.  Watch the portion size of the meals that you eat.. Go for small portion size, add more vegetables into your meals, avoid foods high in fat and high in sugar, limit or avoid alcohol intake, add exercise eg. working into your routine life.

Jipende: Ufunguo wa Mtindo Bora wa Maisha upo Mkononi Mwako…

del.icio.us Digg Facebook Google Twitter Mail to a friend Thank you for sharing!
Posted by Mary G. Materu Msc

Be aware of things that puts you at higher risk of cancer.  Know yourself and your risks, and take action now! Any history of cancer among your parents or ancestors? Are you using tobacco or tobacco products? Examine your eating and exercising habits. Your alcohol consumption puts you at higher risk of mouth, throat and breast cancer..  Are you eating enough fruits and vegetables?  All these define your health and your risk for chronic diseases including cancer.  You may be at increased risk for cancer because of the wrong choices you make. Learn to make the right choices, get regular check-up (at least once a year).  Many cancers (about 60%) can be prevented through better lifestyle and many cancers can be treated if detected early..

Jipende.. Ufunguo wa mtindo bora wa Maisha upo mkononi mwako…

del.icio.us Digg Facebook Google Twitter Mail to a friend Thank you for sharing!
Posted by Mary G. Materu Msc

Uzito uliozidi kiazi unakuweka kwenye hatari ya kupata magonjwa mengi sugu kwa mfano, kisukari, msukumo mkubwa wa damu, magonjwa ya moyo, figo, saratani na mengineyo. Magonjwa haya yanaleta kifo mapema na matatizo mengine mengi…. Jizoeshe taratibu za kula ambazo zitakusaidia kupunguza uzito au kuzuia ongezeko kubwa la uzito..Badili mtindo wa kula, yafuatayo yanaweza kukusaidi:

  • Jaribu kutumia sahani ndogo, na usichote chakula mara ya pili (usiongeze), watafiti wameona kwamba mtu anayetumia sahani kubwa mara nyingi anakula chakula kingi kuliko akitumia sahani ndogo.
  • Nusu au zaidi ya mlo uliochotea kwenye sahani iwe ni vyakula vinavyotokana na mimea hasa mboga mboga.  Kama unakula “sandwich” ya mkate, kula nusu na ongezea kwa mbogamboga na matunda.
  • Asubuhi ule mlo wa kushiba zaidi na jioni ule chakula kidogo/chepesi (usishibe sana usiku).
  • Usile kwa haraka, mara nyingi unapokula kwa haraka unakula chakula kingi na pia chenye nishati nyingi.  Ongeza vyakula vyenye makapi mlo kwa wingi kama mbogamboga, nafaka zisizokobolewa (whole-grains), mara nyingi vyakula hivi huwezi kula haraka wala huwezi kula kupita kiasi.
  • Jipe muda wa kutosha kutafuna vizuri, na mara nyingi vyakula bora kama ugali wa dona, mkate wa brauni, mahindi ya kuchoma au kuchemsha, maharage, kunde huhitaji kutafunwa vizuri hivyo huwezi kula kupita kiasi.
  • Epuka asusa zenye mafuta mengi, sukari nyingi au chumvi nyingi.  Jizoeshe matunda, hindi la kuchoma au vyakula vingine vya aina hiyo.
  • Jipe muda kujitayarishia mlo ulio bora wenye mboga mboga nyingi.  Kumbuka ni uhai wako. Labda umetumia dakika 10 zaidi kutayarisha mlo lakini imekuepusha kutumia siku nzima au zaidi kwa daktari na kulipa gharama kubwa.
  • Epuka kutumia vyakula vilivyotengenezwa kwa haraka (fast food) kwenye migahawa, mara nyingi vina mafuta mengi, chumvi nyingi au sukari nyingi.  Na pengine unaona umekula asusa (snack) tu, kwa hiyo unakula tena mlo mzima.  Kwa mfano watu wengine husema “I grabbed something” kwa maana hajala vizuri kumbe ni kwa kuwa alikula bila mpango.
  • Epuka kula ukiwa unaangalia TV, unatumia computer au unafanya shughuli nyingine kwani una hatari ya kula kupita kiasi.
  • Tuwazoeshe watoto ulaji bora unaoshirikisha mbogamboga na matunda, na aina za kunde, nyama kwa kiasi. Epuka kummzoesha chumvi nyingi, mafuta mengi au sukari nyingi. Akishazoea itakuwa shida kuacha. Mpende mwanao, mfundishe vitu vitakavymrefushia maisha.
  • Epuka pombe na sigara
  • Fanya mazoezi ya mwili angalau dakika 30 au zaidi kila siku, hata kutembea tu.
  • Kumbuka mwili wako unatokana na unachokula na mazoezi unayofanya

Jipende, ufunguo wa mtindo bora wa maisha upo mkonini mwako

del.icio.us Digg Facebook Google Twitter Mail to a friend Thank you for sharing!
Posted by Mary G. Materu Msc

The link with cancer:

  • There is convincing evidence that alcohol increases the risk of cancer of the oesophagus, mouth, throat (pharynx and larynx) and breast, as well as bowel cancer in men. It also increases the risk of liver cancer, and bowel cancer in women.
  • Research shows that alcohol is particularly harmful when combined with smoking, especially for oesophageal, mouth and throat cancer.
  • Bowel and breast cancer are two of the most common Cancers.  Experts estimate that about 43 percent of bowel cancer and about 42 percent of breast cancer could be prevented by not drinking alcohol, together with having a healthy diet, being physically active and maintaining a healthy weight.

Remember:

  • Heavy drinking, or binge drinking, is particularly bad for our health, even if only done occasionally. It is also linked to high blood pressure
  •  Many cases of cancer could be prevented.  Get information on choosing a healthy diet, managing your weight and becoming more active to reduce your risk of getting cancer. Visit Jipende.com more often

Jipende: Ufunguo wa mtindo bora wa maisha upo mkononi mwako!

del.icio.us Digg Facebook Google Twitter Mail to a friend Thank you for sharing!
Posted by Mary G. Materu Msc

Are you over weight?? Being overweight or obese puts you at high risk for many chronic diseases. Aiming to have a healthy weight is key to preventing cancer and other chronic diseases such as diabetes and coronary heart disease.  A healthy weight can be achieved by addressing what we eat and having regular physical activity.

What changes may be needed on what you eat?

It is good to get an idea of the amount of energy you get from the foods that you eat.

  • Reduce the amount of energy-dense foods you eat
  • Reduce the portion size

How do we know the level of energy in the food?

You actually do not need to know the exact amount of energy in the foods you eat, but rather it is good to have a broad understanding. See the examples below to help you make an informed decision on how you choose the foods you eat to maintain a healthy weight.

  • Very low energy-dense foods: This includes most vegetables such as green leafy vegetables, carrots, okra, egg-plant, broccoli, etc.  It also includes most fruits, skimmed milk, and broth-based soups
  • Low energy-dense foods: Cooked grains especially whole grains like whole maize, “dona”, and whole wheat. It also includes low fat milk (1%fat milk), beans and other legumes such as cow peas, dried peas and mang peas.
  • Medium energy-dense foods: Examples of these are meats, cheese, high fat foods, and salad dressings.
  • High energy-dense foods: These include chips/crisps, oils, fats, butter, margarine, mayonnaise, sausages, sugary drinks, energy drinks, bacon, chocolates, sugar, cakes, deep-fried foods (such as chips/fries), candies, etc.

Just remember that foods of less energy-density have fewer calories and therefore contribute less to weight gain. (The energy density is measured by the amount of calories per 100 gm. For example, 100gm of cooked spinach can be compared to 100 gm of chips/fries). Given the above information it is clear that eating 100gm of spinach is much better than eating 100 gm of chips/fries.  Usually foods which are less energy-dense have more water and/or fiber, and it is often more difficult to eat a larger amount of these foods because they fill you up quickly.

A good place to start with changing eating habits is to work on proportion and portion size.  With proportion, make sure you choose more of the low energy-dense foods like vegetables, fruits, whole grains, and legumes, while you minimize meats and other foods of animal origin. On the portion size, just look at what you have on your plate.  Usually you can tell if the amount is more than what you need.  Try to decrease the portions gradually every day until you achieve a desirable amount. Be patient as it may take you weeks or even months to adjust.  Here are some tips to help you reduce the amount of food you eat:

  • Use a smaller plate
  • Use a smaller cup or glass for your drinks
  • Do not eat while doing other things eg. Do not eat while watching TV, driving or reading.
  • Do not eat from a package or pot
  • Stay conscious of the type and amount of food you are eating
  • Limit snacks to low energy-dense foods such as fruits or vegetables
  • Don’t stay hungry for too long
  • Take your time to complete your meal.  (It usually takes about 20 minutes for the stomach to report to the brain that you are full.  So if you eat too fast, you may not feel full until this time has passed, regardless of the quantity you eat.)

    fruits

Remember to have regular physical activity such as brisk walk for 30 minutes to one hour every day. Read more about physical activities in the  following link  (mazoezi ya mwili).

Jipende… Ufunguo wa mtindo bora wa maisha upo mkononi mwako

del.icio.us Digg Facebook Google Twitter Mail to a friend Thank you for sharing!
Posted by Mary G. Materu Msc

Wapo watu wanaodhani kwamba kutumia virutubishi vya nyongeza (nutritional supplements) huweza kuzuia saratani.  Ukweli ni kwamba baada ya wataalamu kuchambua tafiti mbalimbali zilizofanyika duniani imeonekana kwamba ni bora kuepuka kutumia virutubishi vya nyongeza kwa nia ya kuzuia saratani kwani havizuii (WCRF)

Virutubishi vya nyongeza havizuii mtu kupata saratani, na pia kuna baadhi ya virutubishi ambavyo vikitumika kupita kiasi huweza kuongeza uwezekano wa kupata saratani.  Ni vyema zaidi kupata virutubishi vinavyohitajika mwilini kwa kula vyakula mbali mbali vya mchanganyiko. Hakikisha unakula mboga mboga na matunda kwa wingi kila siku, nafaka hasa zile zisizong’arishwa (whole grains)  kama ulezi,  dona na mchele wa brauni, pia vyakula vya aina ya kunde.  Mafuta kiasi kidogo.  Kumbuka kumwona daktari au mtaalamu wa afya anayeelewa lishe kwa ushauri zaidi pale unapodhani kwamba una upungufu wa baadhi ya viini lishe au ukidhani unahitaji virutubishi vya nyongeza.

Jipende, usitumie virutubishi vya nyongeza bila kupata ushauri wa kitaalamu.  Tena kumbuka virutubishi vya nyongeza havizuii saratani.

Jipende, Ufunguo wa Mtindo Bora wa Maisha upo Mkononi Mwako!

del.icio.us Digg Facebook Google Twitter Mail to a friend Thank you for sharing!
Posted by Mary G. Materu Msc

Nyama zilizosindikwa (processed meat), zimethibitishwa kwamba zinaongeza sana uwezekano wa kupata saratani (WCRF).  Wataalamu wanasema hawajaweza kuona kiasi chochote cha nyama iliyosindikwa kinachoweza kutumika bila kuongeza uwezekano wa kupata saratani.  Nyama zilizosindikwa ni pamoja na zile zilizohifadhiwa kwa kuongezwa chumvi, mafuta, kemikali au kukaushwa kwa moshi. Nyama hizi ni pamoja na nyama za kopo, soseji, bekoni n.k. Unaweza kujisomea zaidi kijarida cha kiingera kilichoandikwa na AICR.

Tukumbuke kwamba saratani nyingi huzuilika.  Siku ya saratani duniani mwaka huu ililenga kuzuia saratani.  Shirika la Afya Duniani (WHO), limetoa maelezo mengi kuhusu kuzuia saratani, lakini kwa bahati mbaya sio wengi wanaofikiwa na taarifa hizo.  Imeelezwa kwamba kiasi cha watu zaidi ya milioni 12 hugunduliwa na saratani kila mwaka ulimwenguni; na kwamba saratani inaua watu wengi kuliko ukichanganya wanaokufa kwa UKIMWI+Malaria+Kifua kikuu (TB) pamoja. Lakini ni vizuri kujua kwamba kila saratani tano zinazotokea, mbili zinaweza kuzuilika (WHO).  Kwa maana hiyo, katika hizo millioni 12 zinazogunduliwa kila mwaka, karibu milioni tano zingeweza kuzuilika.  Namna mtu anavyokula inachangia sana kuongezeka uwezekano wa kupata saratani.

Tutumie zaidi vyakula vitokanavyo na mimea kama maelezo katila jipende yanavyosema.  Bonyeza hapa usome maelezo hayo.

Jipende.   Ufunguo wa mtindo bora wa maisha upo mkononi mwako.

del.icio.us Digg Facebook Google Twitter Mail to a friend Thank you for sharing!
Posted by Mary G. Materu Msc

Inaelekea ni vigumu sana wale waliozoea pombe kukubali ukweli kwamba unywaji wa pombe unaongeza uwezekano wa kupata saratani na magonjwa mengine.  Ukweli ni kwamba pombe inaongeza sana uwezekano wa kupata saratani hasa zile za koo, kinywa  ini na matiti.  Pamoja na matatizo hayo ya kiafya, pombe inaingilia uwezekano wa kufanya maamuzi mazuri, ikiwa ni pamoja na wakati wa kuendesha gari.  Kwa maana hiyo pombe huchangia sana ajali za barabarani.  Na kwa kuwa ajali za barabarani zinasababisha vifo na kufupisha maisha, ninaamini pombe ni kitu cha kuepuka sana.  Ndio maana hata polisi wa usalama barabarani wanamchukulia hatua mtu ambaye amekunywa pombe na kuendesha gari, na pia wakati mwingine wanazo mashine maalum za kumpima mtu ili kugundua kama amekunywa pombe kiasi kinachoathiri maamuzi.

Epuka matumizi ya pombe

Cha ajabu ni kwamba katika  wiki ya usalama barabarani hapa kwetu Tanzania (Dar es Salaam) 2010, kampuni moja ya bia imetoa msaada kwa polisi (kikosi cha usalama Barabarani), na msaada huo ni pamoja na stika zinazotangaza usalama barabarani lakini hapo hapo zinatangaza pombe.  Polisi hao kwa mikono yao wenyewe wameonekana wakibandika stika hizo zinazotangaza pombe kwenye magari. http://issamichuzi.blogspot.com/2010/08/tbl-yatoa-vifaa-vyenye-thamani-ya-zaidi.html Nadhani hapa kuna mgongano wa nia au taratibu ( “conflict of interest”).  Inasemekana kwamba kampuni hiyo imetoa pia fulana zenye ujumbe wa usalama barabarani lakini naamini pia zinatangaza pombe.  Naamini kikosi cha usalama barabarani wanahitaji kufikiria tena uamuzi wao huo wa kufadhiliwa na kampuni inayotengeneza pombe huku wakitangaza pombe. Iwapo imebidi kupokea ufadhili huo basi ni muhimu kikosi hicho kukubaliana na kampuni hiyo kwamba ufadhili huo hautahusisha matangazo ya pombe wala ya kampuni yao.

Naamini wengi wetu tungependa kutangaza usalama barabarani bila kutangaza pombe!  Tunapenda kutangaza vitu vinavyoongeza ubora wa maisha sio vinavyopunguza ubora wa maisha. Tukumbuke kwamba pombe pamoja na kuchangia ajali za barabarani, inachangia sana kuongeza uwezekano wa kupata saratani hasa zile za koo, kinywa, ini na matiti. http://jipende.com/archives/tag/alcohol/ .

Tuepuke matumizi ya pombe.  Jipende, ufunguo wa mtindo bora wa maisha upo mkononi mwako!

Epuka matumizi ya pombe

del.icio.us Digg Facebook Google Twitter Mail to a friend Thank you for sharing!
Posted by Mary G. Materu Msc

Baada ya tafiti nyingi kufanyika na kuangalia kwa umakini mambo ambayo yamethibitishwa kuwa na uhusiano mkubwa na saratani kwa upande wa chakula, lishe na mazoezi ya mwili, ushauri umetolewa na wataalamu wanaofuatilia maswala hayo kwa makini. Ushauri umelenga maeneo kumi muhimu (World Cancer Research Fund-report 2007):

(more…)

del.icio.us Digg Facebook Google Twitter Mail to a friend Thank you for sharing!
Posted by Mary G. Materu Msc

Ni mchanganyiko wa: maji, sukari, rangi na ladha bandia ya matunda. Je wote tunajua hilo?  Maana ni muhimu mtua anapoamua kuvitumia vinywaji hivi afanye uamuzi huo kuzingatia taarifa sahihi alizo nazo (yaani iwe ni “informed choice”).Vinywaji hivi hata nisingependa kuviita “juisi”, maana ukweli vinywaji hivyo sio juisi.

Hivi ni vile vinywaji vya mchanganyiko wa maji, sukari, rangi na ladha bandia ya matunda (artificial fruit flavour).  Vinywaji hivi kwa kiasi kikubwa huchangia kuupa mwili nishati-lishe (calories) nyingi na isiyo na virutubishi vingine, na hivyo kuchangia ongezeko la uzito.

(more…)

del.icio.us Digg Facebook Google Twitter Mail to a friend Thank you for sharing!

All Right Reserved, Copyright © 2009 - 2010 Jipende.com
Designed by Qualtek Ventures