In today's economy, "penny-wise and pound-foolish" could be restated from a health standpoint as "dollar-wise and cancer-foolish." While everyone is trying to save a buck, we should first and foremost be saving our health: The last things to skimp and scrimp on are cancer-fighting strategies.
"Cancer is a disease that is cheaper to prevent than treat," Michele Forman, Ph.D., a professor in M. D. Anderson Cancer Center's Department of Epidemiology, said in a statement. "If we eat healthier meals and increase daily exercise, we could avoid about one-third or 186,000 cancer deaths this year."
Five activities that won't drain your budget but can slash your risk of developing cancer are:
1. Exercise daily.
The American Cancer Soceity recommends you exercise five days a week for 30 minutes each day. If you're a couch potato, you can start slow and build up gradually.
Can't afford a gym membership? Look at these low-cost exercise options:
• Check out the local city parks and recreation centers in your area. They provide a variety of cost-friendly options to keep you fit. This includes free or low-cost gym memberships and sports programs for adults and kids. Parks also are a great place to go hiking, running, walking, or to play family sports.
• Local health and fitness organizations often offer many free or low-cost programs to get you started. To find a fitness program in your area, click here.
2. Eat more fruits and veggies.
Vegetables and fruits have lots of vitamins, minerals, and fiber found to help prevent cancer, so be sure to get your five servings each day. Remember to include a variety of colors in your menu.
Buying enough fruits and vegetables to meet your five-a-day serving can eat into your budget. Below are some cost-friendly tips to help you on your next trip to the store:
• Local farmers offer fresh, as well as inexpensive produce. Search online, check out local newspapers, or ask family and friends about farms in your area that sell seasonal fruits and vegetables.
• Your local farmer's market also may offer fresh produce at a cheaper price. Click here to find a listing of farmer's markets.
3. Avoid tobacco.
Smoking is the single largest preventable cause of death in the United States. In addition, quitting could save you up to $4,000 a year. Below are free resources to help you quit.:
•The National Cancer Institute offers free information and support to help you quit. Click here to learn about their services.
• The American Cancer Society's Quitline provides support to help you become smoke-free. Click here to learn about their services.
4. Practice sun-safety.
Baking in the sun exposes you to too much ultraviolet (UV) radiation, which is the No. 1 cause of skin cancer.
Staying safe in the sun can get costly. Below are some suggestions to get the most out of your dollar.
• Sun-Protection Factor (SPF) 15 sunscreen is just as good as SPF 70, if applied and reapplied properly, and it is usually more affordable. The protection an SPF offers does not increase with the SPF number. SPF 15 absorbs 93 percent of the sun's burning rays, while SPF 70 absorbs about 98 percent.
• Sunglasses are a must to protect the eyes. Look for sunglasses that have broad UV protection that absorb at least 99 percent of UV rays.
• Avoid tanning beds. According to the Cleveland Clinic, the UV light from tanning beds is just as harmful as sunlight.
5. Get regular check ups.
Wellness exams, or cancer-screening exams, are done when you are healthy and have no signs of illness. They find cancer at its earliest, most treatable stages. In addition to finding cancer early, screening exams for colorectal and cervical cancers also can remove abnormal cells that may turn into cancer and prevent cancer altogether.
Many states and counties offer free or low-cost screening exams for men and women who qualify. Find what your state offers by calling the National Cancer Institute's Cancer Information Service at 1-800-4-CANCER.
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