{"id":1503,"date":"2022-02-28T22:15:11","date_gmt":"2022-03-01T03:15:11","guid":{"rendered":"https:\/\/rubanrose.wpbeta.vortexdev.com\/blogue\/our-healthy-tips\/"},"modified":"2024-06-18T11:55:28","modified_gmt":"2024-06-18T15:55:28","slug":"our-healthy-tips","status":"publish","type":"post","link":"https:\/\/rubanrose.wpbeta.vortexdev.com\/en\/blog\/our-healthy-tips\/","title":{"rendered":"Our healthy tips"},"content":{"rendered":"\n<h3 class=\"wp-block-heading\"><strong>Good nutrition is also about prevention: our health tips<\/strong><\/h3>\n\n\n\n<p>There is a reason why your mother insisted that you eat all your broccoli: eating well is good for your health. Proper nutrition has many benefits for the body, both in the short and long terms! These include: &nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Reduced risk of <strong>chronic diseases, diabetes, cardiovascular diseases<\/strong>,<\/li>\n\n\n\n<li>Benefits for <strong>mental health<\/strong>,<\/li>\n\n\n\n<li>Lower risk of <strong>cancers<\/strong>!<\/li>\n<\/ul>\n\n\n\n<p>Good eating habits and a healthy lifestyle are recommended for the <strong>prevention<\/strong> of breast cancer. Although they will not necessarily prevent you from getting breast cancer in your lifetime, they will reduce your chances of developing it. Find out more about our recommendations for taking care of your body.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">1. <strong><u>Maintain a healthy weight<\/u><\/strong><\/h4>\n\n\n\n<p>Studies have shown that obesity, especially after menopause, increases the risk of developing breast cancer<a href=\"#_ftn1\"><sup>[1]<\/sup><\/a>. Adopting healthy habits is therefore beneficial in all areas of your health. But how do you maintain a healthy weight? <strong>Good nutrition<\/strong> is an excellent way, and the following tips will give you more information on the good habits to adopt.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">2. <strong><u>A colourful plate<\/u><\/strong><\/h4>\n\n\n\n<p>You hear it pretty much everywhere: <strong>eating your fruits and veggies<\/strong> is good for your health! What\u2019s more, they are practical because they can be eaten for all meals and snacks. Wondering if you have a good variety of vegetables on your plate? A good indication is to make sure that your plate is colourful at every meal.<\/p>\n\n\n\n<p>A little tip: frozen or canned fruit and vegetables are as nutritious as their fresh counterparts<a href=\"#_ftn1\"><sup>[2]<\/sup><\/a>. You can keep some on hand to save time shopping. So no more excuses for not cooking more veggies!<\/p>\n\n\n\n<div class=\"wp-block-media-text alignwide is-stacked-on-mobile is-vertically-aligned-top\" style=\"grid-template-columns:21% auto\"><figure class=\"wp-block-media-text__media\"><img decoding=\"async\" src=\"https:\/\/rubanrose.wpbeta.vortexdev.com\/wp-content\/uploads\/2023\/10\/7-1024x1024-2.jpg\" alt=\"\" class=\"wp-image-16185 size-full\"><\/figure><div class=\"wp-block-media-text__content\">\n<h4 class=\"wp-block-heading\">3. <strong><u>Green and cruciferous vegetables<\/u><\/strong><\/h4>\n\n\n\n<p>\u00a0<strong>\u201cCruciferous\u201d<\/strong> vegetables (broccoli, cauliflower, different types of cabbage, radishes, turnips, and more) are full of carotenoids, which are researched for their role in <strong>cancer prevention<a href=\"#_ftn1\"><strong><sup>[3]<\/sup><\/strong><\/a><\/strong>. Don&#8217;t worry, you don\u2019t have to start eating only broccoli, but you can incorporate a little more of it into your meals!<\/p>\n<\/div><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">4. <strong><u>Fibre-rich foods<\/u><\/strong><\/h4>\n\n\n\n<p>Incorporating fibre into your diet is easier than you might think because it&#8217;s everywhere. Here are some suggestions to make sure you get enough fibre on your plate<a href=\"#_ftn1\"><sup>[4]<\/sup><\/a>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Choose <strong>whole grain<\/strong> products (bread, cereals, pasta, flour, etc.),<\/li>\n\n\n\n<li>Opt for <strong>whole fruits<\/strong> over fruit juices, as the latter lose their fibre in the processing,<\/li>\n\n\n\n<li><strong>Legumes<\/strong> are not only high in fibre, they are also delicious in stir-fries, salads and soups.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">5. <strong><u>Avoid high-fat foods<\/u><\/strong><\/h4>\n\n\n\n<p>It is always best to choose <strong>low-fat foods<\/strong> for cooking. Don\u2019t panic, you can still eat the same foods you like, such as milk, cheese and meat! Simply choose those with a lower fat content.<\/p>\n\n\n\n<p>A recent study conducted at Universit\u00e9 Laval suggests that consumption of high-fat dairy products may contribute to higher breast density<a href=\"#_ftn1\"><sup>[5]<\/sup><\/a>. Knowing that a high breast density is a risk factor for breast cancer<a href=\"#_ftn1\"><sup>[6]<\/sup><\/a>, choosing low-fat dairy products could be a wiser choice.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">6. <strong><u>Reduce alcohol consumption<\/u><\/strong><\/h4>\n\n\n\n<p>A glass of red wine a day keeps the doctor away? WRONG!<\/p>\n\n\n\n<p>An increasing number of studies show <strong>a link between alcohol consumption and the development of certain types of cancer<\/strong>, including breast cancer. A recent study published in <em>The Lancet Oncology<\/em> said that 4% of new cancer cases in 2020 were attributable to alcohol consumption<a href=\"#_ftn1\"><sup>[7]<\/sup><\/a>, so it is important to drink in moderation.<\/p>\n\n\n\n<div class=\"wp-block-media-text alignwide has-media-on-the-right is-stacked-on-mobile is-vertically-aligned-top\" style=\"grid-template-columns:auto 30%\"><div class=\"wp-block-media-text__content\">\n<h4 class=\"wp-block-heading\">7. <strong><u>Take the time to cook<\/u><\/strong><\/h4>\n\n\n\n<p>Limiting your consumption of processed foods and instead <strong>opting for fresh produce<\/strong> is a good habit to get into. Learning how to prepare fresh food is more beneficial for your health than buying it ready-made. Here are a few things you can try at home to make sure cooking is fun and not a chore:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Introduce your children to cooking and cook as a family,<\/li>\n\n\n\n<li>Organize a \u201cpotluck\u201d day with your friends and prepare meals to freeze,<\/li>\n\n\n\n<li>Sign up for cooking workshops,<\/li>\n\n\n\n<li>Find out about community cooking groups in your area.<\/li>\n<\/ul>\n<\/div><figure class=\"wp-block-media-text__media\"><img decoding=\"async\" src=\"https:\/\/rubanrose.wpbeta.vortexdev.com\/wp-content\/uploads\/2023\/10\/8-1024x1024-2.jpg\" alt=\"\" class=\"wp-image-16187 size-full\"><\/figure><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong><u>8<\/u><\/strong>. <strong><u>Beware of myths!<\/u><\/strong><\/h4>\n\n\n\n<p>There are claims that certain foods can prevent or even cure breast cancer. However, there are no foods that have been scientifically proven to have such powers. It is your <strong>lifestyle and overall diet<\/strong> that will influence your health.<\/p>\n\n\n\n<div class=\"wp-block-media-text alignwide is-stacked-on-mobile is-vertically-aligned-top\" style=\"grid-template-columns:29% auto\"><figure class=\"wp-block-media-text__media\"><img decoding=\"async\" src=\"https:\/\/rubanrose.wpbeta.vortexdev.com\/wp-content\/uploads\/2023\/10\/9-1024x1024-2.jpg\" alt=\"\" class=\"wp-image-16189 size-full\"><\/figure><div class=\"wp-block-media-text__content\">\n<h4 class=\"wp-block-heading\">9. <strong><u>The power of physical activity<\/u><\/strong><\/h4>\n\n\n\n<p>To digest all the aforementioned nutrients, what better way than to be active! Physical activity also has many health benefits and reduces the risk of developing breast cancer<a href=\"#_ftn1\"><sup>[8]<\/sup><\/a>. You\u2019ve been diagnosed with breast cancer? We\u2019ve developed the My Active Health<sup>TM<\/sup> program to guide you through your exercise regimen safely while managing your care plan.<\/p>\n\n\n\n<p>A healthy lifestyle is very important. Even if there is no miracle recipe to prevent cancer, you can improve your chances by adopting these sound habits. Now, get cooking and enjoy your meal!<\/p>\n<\/div><\/div>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Bibliography<\/strong><strong><\/strong><\/h3>\n\n\n\n<p class=\"has-small-font-size\">Canitrot, Elisabeth, and Caroline Diorio. \u00ab&nbsp;Dairy Food Consumption and Mammographic Breast Density: The Role of Fat&nbsp;\u00bb. <em>Anticancer Research<\/em> 39, n<sup>o<\/sup> 11 (November 2019): 6197\u20116208.<\/p>\n\n\n\n<p class=\"has-small-font-size\">Quebec Breast Cancer Foundation, \u00ab&nbsp;The goals of My Active Health&nbsp;\u00bb. (blog). February 18th, 2022. <a rel=\"noreferrer noopener\" href=\"https:\/\/rubanrose.wpbeta.vortexdev.com\/en\/my-community\/support-resources\/my-active-health\/the-goals-of-my-active-health-program\/\" target=\"_blank\">https:\/\/rubanrose.wpbeta.vortexdev.com\/en\/my-community\/support-resources\/my-active-health\/the-goals-of-my-active-health-program\/<\/a><\/p>\n\n\n\n<p class=\"has-small-font-size\">Quebec Breast Cancer Foundation, &nbsp;\u00ab&nbsp;Screening and risks factors&nbsp;\u00bb. Ruban rose, 2021.<\/p>\n\n\n\n<p class=\"has-small-font-size\">Guide alimentaire canadien. \u00ab&nbsp;Mangez des l\u00e9gumes et des fruits&nbsp;\u00bb. Guide alimentaire canadien, 3 juillet 2020. <a rel=\"noreferrer noopener\" href=\"https:\/\/guide-alimentaire.canada.ca\/fr\/recommandations-en-matiere-dalimentation-saine\/prenez-habitude-de-manger-legumes-fruits-grains-entiers-proteines\/mangez-legumes-et-fruits\/.\" target=\"_blank\">https:\/\/guide-alimentaire.canada.ca\/fr\/recommandations-en-matiere-dalimentation-saine\/prenez-habitude-de-manger-legumes-fruits-grains-entiers-proteines\/mangez-legumes-et-fruits\/.<\/a><\/p>\n\n\n\n<p class=\"has-small-font-size\">Les di\u00e9t\u00e9tistes du Canada. \u00ab&nbsp;Accent Sur Les Fibres Alimentaires&nbsp;\u00bb, October 2018.<\/p>\n\n\n\n<p class=\"has-small-font-size\">National Cancer Institute. \u00ab&nbsp;Cruciferous Vegetables and Cancer Prevention&nbsp;\u00bb. CgvArticle, June 15th, 2012. Nciglobal,ncienterprise.<\/p>\n\n\n\n<p class=\"has-small-font-size\">Rumgay, Harriet, Kevin Shield, Hadrien Charvat, Pietro Ferrari, Bundit Sornpaisarn, Isidore Obot, Farhad Islami, Valery E P P Lemmens, J\u00fcrgen Rehm, and Isabelle Soerjomataram. \u00ab&nbsp;Global Burden of Cancer in 2020 Attributable to Alcohol Consumption: A Population-Based Study&nbsp;\u00bb. <em>The Lancet Oncology<\/em> 22, n<sup>o<\/sup> 8 (August 2021): 1071\u201180.<\/p>\n\n\n\n<p class=\"has-small-font-size\">World Cancer Research Fund\/American Institute for Cancer Research. \u00ab&nbsp;Diet, Nutrition, Physical Activity and Breast Cancer&nbsp;\u00bb, 2018, 124.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p class=\"has-small-font-size\" id=\"_ftn1\"><a href=\"#__ftn1\">[1]<\/a> \u00a0World Cancer Research Fund\/American Institute for Cancer Research, \u00ab\u00a0Diet, Nutrition, Physical Activity and Breast Cancer\u00a0\u00bb.<br><a href=\"#_ftn2\">[2]<\/a> Guide alimentaire canadien, \u00ab\u00a0Mangez des l\u00e9gumes et des fruits\u00a0\u00bb.<br><a href=\"#_ftn3\">[3]<\/a> National Cancer Institute, \u00ab\u00a0Cruciferous Vegetables and Cancer Prevention\u00a0\u00bb.<br><a href=\"#_ftn4\">[4]<\/a> Les di\u00e9t\u00e9tistes du Canada, \u00ab\u00a0Accent Sur Les Fibres Alimentaires\u00a0\u00bb.<br><a href=\"#_ftn5\">[5]<\/a> Canitrot et Diorio, \u00ab\u00a0Dairy Food Consumption and Mammographic Breast Density\u00a0\u00bb.<br><a href=\"#_ftn6\">[6]<\/a> Quebec Breast Cancer Foundation, \u00a0&#8220;Screening and risks factors&#8221;<br><a href=\"#_ftn7\">[7]<\/a> Rumgay et al., \u00ab\u00a0Global Burden of Cancer in 2020 Attributable to Alcohol Consumption\u00a0\u00bb.<br><a href=\"#_ftn8\">[8]<\/a> \u00a0QBCF \u00ab\u00a0The goals of My Active Health\u00a0\u00bb<\/p>\n","protected":false},"excerpt":{"rendered":"<p>There is a reason why your mother insisted that you eat all your broccoli: eating well is good for your health. Proper nutrition has many benefits for the body, both in the short and long terms!<\/p>\n","protected":false},"author":1,"featured_media":1060,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"2419,11596,2586,2620,10278,12402","_relevanssi_noindex_reason":"","footnotes":""},"categories":[122],"tags":[],"class_list":["post-1503","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-news"],"acf":[],"_links":{"self":[{"href":"https:\/\/rubanrose.wpbeta.vortexdev.com\/en\/wp-json\/wp\/v2\/posts\/1503","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/rubanrose.wpbeta.vortexdev.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/rubanrose.wpbeta.vortexdev.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/rubanrose.wpbeta.vortexdev.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/rubanrose.wpbeta.vortexdev.com\/en\/wp-json\/wp\/v2\/comments?post=1503"}],"version-history":[{"count":0,"href":"https:\/\/rubanrose.wpbeta.vortexdev.com\/en\/wp-json\/wp\/v2\/posts\/1503\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/rubanrose.wpbeta.vortexdev.com\/en\/wp-json\/wp\/v2\/media\/1060"}],"wp:attachment":[{"href":"https:\/\/rubanrose.wpbeta.vortexdev.com\/en\/wp-json\/wp\/v2\/media?parent=1503"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/rubanrose.wpbeta.vortexdev.com\/en\/wp-json\/wp\/v2\/categories?post=1503"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/rubanrose.wpbeta.vortexdev.com\/en\/wp-json\/wp\/v2\/tags?post=1503"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}