the good news: chronic disease is preventable and reversibleEat Your Fruit and Vegetables
The WHO notes that low fruit and vegetable intake is among
the top ten risk factors contributing to death. Up to 2.7 million
lives could be saved each year with adequate fruit and vegetable
consumption.^3 Americans really have no excuse. Almost all grocery
stores have fruit year-round. I know some purists are thinking that
we should eat only eat organic fruit and vegetables that are locally
grown and in season. I agree—have at it!—but I am thinking of the
overall health of my country and the world when I say simply: Eat
more fruit and vegetables, whether organic or non-organic, in sea-
son or out of season, locally grown or flown in from the Southern
Hemisphere, frozen or fresh. Just do it! Eat at least half of your total
food intake as vegetables!
The WHO Says, “Get Moving!”
According to the WHO, physical inactivity is an independent
risk factor for chronic diseases and overall is estimated to cause
1.9 million deaths globally. Physical activity, on the other hand, is
fundamental to energy balance and weight control, reduces the
risk of coronary heart disease and stroke, reduces the risk of type
2 diabetes, and reduces the risk of some cancers. At least thirty
minutes (preferably sixty) of regular, moderately intense physical
activity on most days reduces the risk of cardiovascular disease,
diabetes, colon cancer, and breast cancer. Muscle strengthening
and balance training can reduce falls and increase function in old-
er individuals.^4
Reducing the Risk of Cancer
Approximately 30 percent of cancers could be prevented by
reducing key risk factors, according to an international group of
cancer researchers in a 2005 study. Key cancer risk factors are:^5