Monday, December 6, 2021

Prevent Cancer

Crystal Manjarres 

Q. What are some effective ways to prevent cancer? 

A. One of the most preventable ways to avoid cancer is avoid cigarette smoke. Do not smoke, do not inhale the smoke of those who do, and if you currently smoke—stop immediately. Smoking easily tops the list of the most preventable cancers, and for good reason—you are literally signing your death sentence with each drag you take; true, some people smoke and do not get cancer, but do you really want to play Russian Roulette with the big C? If you currently smoke, take action now to stop, and if you do not smoke, keep up the great work!

Want to know another easily preventable cancer? Skin cancer! Do you know that it is responsible for half of all cancers? Living in sunny Florida puts you at greater risk because we live in the “Sunshine State”; but all hope is not lost. Slather on some sunscreen (30+ is recommended), and cover up with hats, sunglasses to protect your peepers, and above all else—avoid those UV tanning beds!

Did you know that diet also plays a huge role in cancer prevention? Fruits and veggies are loaded with antioxidants; they are the good guys that fight the bad guys (free radicals) and are responsible for rebuilding and repairing damaged cells that can lead to diseases and cancer. I have yet to hear of a fruit or veggie that’s bad for you, so until I do—eat up! Variety is best, so don’t be shy. On the same note, avoid animal products such as meat which is high in saturated fats (actually that would include dairy too); high animal protein diets have been linked to colon cancer and excess fat consumption has been linked to obesity, which can lead to cancer(s) as well. Fill up on veggies, beans, legumes, grains, seeds, nuts, and plant-based oils like olive oil.

Do you enjoy your alcohol? You may want to re-think that goblet of wine; studies have shown that men who consume two or more drinks per day and women who consume more than one drink per day up their risk for various cancers. Is a drink really worth the risk? I think not.

You’ve heard it before: exercise reduces the risk for cancer—period. The American Cancer Society recommends exercising a minimum of 30 minutes per day, five days per week—that’s it! Out of twenty-four hours, don’t you think you can spare only thirty minutes to promote your longevity? There are many more easy ways to prevent cancer (i.e. knowing family medical history, getting regular health screenings, etc.)—how many of the aforementioned are you currently doing? If you need additional information on how to get started with an exercise and/or nutritional program, feel free to contact me—I’m always here to help!

Crystal Manjarres is the owner of One-On-One Fitness, a private personal training and Pilates studio for men and women on Marco Island. She is a certified personal trainer and Stott Pilates certified instructor. Her focus is “Empowering men and women of all shapes and sizes”. She can be reached at and (239) 333-5771 

Leave a Reply

Your email address will not be published. Required fields are marked *