Reduce Your Cancer Risk This Summer

Reduce Your Cancer Risk This Summer

Summer is a time for sun, fun, and good food. No doubt about it, what you eat affects your health. Research around foods and cancer risk is limited, but new research is always emerging. A healthy eating pattern that focuses on fruits, vegetables, and whole grains combined with regular physical activity is associated with a decreased risk of cancer.

Here are some tips to enjoy summer foods while reducing your risk of cancer:

·  Opt for lean protein—Choose chicken, fish, or vegetarian protein sources rather than burgers, steaks, hot dogs, and other processed meats. A diet lower in red and processed meats is associated with a lower risk of developing certain cancers.

·  Grill safely—If grilling is a summer tradition, then pre-cook meat in the microwave oven to reduce the time it must be in contact with high heat. Cooking meat at a high temperature increases levels of cancer-causing compounds called heterocyclic amines (HCAs). As an alternative to meat, grill vegetables, such as portabella mushroom “steaks,” tofu, and veggie burgers.

·  Enjoy the fresh fruit of summer—Try fresh melons, berries, cherries, peaches, and nectarines.

·  Infuse your water—Try fruit-infused water rather than drinks sweetened with sugar. Peel and slice about two cups of fruit (such as watermelon, oranges or lemon) per half gallon of water and allow it to infuse in the refrigerator for at least two hours. Discard after three days.

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As a PacificSource member, you can access CaféWell, an online health engagement portal. To get started, go to PacificSource.com, log into InTouch, and then click on the CaféWell button.

Visit CaféWell to:

·  Complete the health assessment to identify your potential health risks.

·  Get your health and wellness questions answered by an expert health coach.

·  Connect with family, friends, and others with similar health goals.

·  Access helpful tips and articles on health and wellness.

If you have questions about your coverage, a claim, or any benefit or service, please visit PacificSource.com and log in to InTouch for Members to access information, or contact our Customer Service team:

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Sources:

American Cancer Society Guidelines for Nutrition and Physical Activity. CA CANCER J CLIN 2012;62:30–67. http://onlinelibrary.wiley.com/doi/10.3322/caac.20140/pdf

Nutrition Action Health Letter – “Cancer – how to lower your risk”. January/February 2012.

The five worst foods to grill. http://www.cancerproject.org/media/news/fiveworstfoodsreport.php August 2005.