A study conducted by a team of researchers from the Faculty Hospital Bulovka in Prague, Czech Republic emphasized the importance of proper diet and sufficient exercise in reducing the risk of lung cancer in women who are into the habit of smoking. The same study also showed that regular drinking of black tea protects non-smoking women against diseases.

The researchers interviewed more than 530 female lung cancer patients and compared their eating and exercise habits to almost 2000 women who don't have lung cancer to determine the influence of diet and exercise to lung cancer risk in women. They found that exercising, drinking wine or milk, eating apples, vegetables and dairy products have significant influence over lung cancer risk.

The researchers found that eating apples, vegetables and dairy products, drinking wine, and regular exercising gave women smokers protective benefits against lung cancer but did not provide any similar protection to the non-smokers. Drinking black tea, however, gave protective benefits to non-smokers but not to those who smoke. The findings of the study were presented in the annual meeting of the American College of Chest Physicians in Vancouver, British Columbia, Canada.

Lung cancer is one of the leading health concerns in the world and it is also one of the most common types of cancer. Over 100,000 men and 90,000 women were diagnosed with lung cancer in the US according to the CDC. Death caused by lung cancer is more prevalent than other types of cancer like breast cancer, prostate cancer and colorectal cancer, with bigger numbers than the other cancer types combined. Smoking, on the other hand, has been regarded to be one of the primary causes of lung cancer and other cancer types. Researchers from around the globe are finding ways on how to use diet as a natural means of reducing cancer risk. A study published in the September issue of the European Journal of Cancer reported that the regular consumption of fruits and vegetables result to a reduced lung cancer risk.

Components of Proper Diet

Eating is our means of getting the nutrients and energy our body needs in order to function properly. Insufficient nutrition can lead to the development of different diseases while proper nutrition can prevent the onset of diseases. It may come as a surprise but eating healthy, and eating right, is not that difficult. The most important thing that one needs to understand is the body's specific needs and where to find it.

Eating a variety of healthy foods will help you avoid getting off the wagon and going back to the usual foods that you eat. Here are some important tips to remember when thinking of a good diet plan:

• When eating fruits, for example, try to sample on more variety than what you are generally accustomed to and discover new tastes.
  
  
• It is also important to know which vitamins and minerals you are getting from each fruit to give you an idea if you are supplying your body with sufficient nutrients. Variety will give you a wider range of nutrients and, at the same time, an assortment of tastes to tickle your taste buds and keep you interested.
  
  
• Eat only the freshest fruits and vegetables as much as possible. The amount of fresh fruits and vegetables you eat should take up a bigger space on your plate than the processed foods like canned goods, pre-packaged meals and junk foods. This way you are getting the purest and freshest health benefits of real food while keeping yourself away from harmful food preservatives and other additives and flavor enhancers.
  
  
• The body needs as much dietary fiber as it can get. So eat a lot of whole grain products to supply your body with its much needed fiber and the other nutrients found in whole grain. It is a better source of carbohydrates than white flour and polished rice. Whole grain products have also been found to reduce the risk of some types of cancer and other cardiovascular diseases.
  
  
• If there is something that you need to limit, they are sodium, fat and cholesterol. Fat is needed by the body to function properly but excessive intake and storage of fat can lead to different health problems like obesity. The best way of limiting fat intake is by eating in moderation. The healthy sources of fats are fish oil, vegetable oil like canola and olive oil, butter and nuts. There are two types of cholesterol found in food; there's bad cholesterol and good cholesterol. Elevated bad cholesterol level in the blood can lead to the accumulation of cholesterol plaques on the walls of the arteries and hinders the healthy blood flow. Excessive intake of sodium can also result to heart problems and obesity.
  
  
• There are some nutrients that the body needs more than others. These are protein, fat, carbohydrates, vitamins, minerals and water, and there is a recommended dosage for each component depending on the person's age, gender and special requirements.
  
  
• Rich sources of proteins are beans, nuts, eggs, dairy products, poultry, meat, and fish.
  
  
• Carbohydrates are present in sweet treats, legumes and beans, grains, rice, pasta, vegetables and fruits.
  
  
• Vitamins are commonly spread across the food pyramid. Taking vitamin supplements vitamin-rich foods will ensure that your body is being supplied with all the vitamins that it needs.
  
  
• Minerals like calcium, iron and potassium can also be found in common food types.
  
  
• There's no definite recommendation on how much water a person needs to drink in a day for as long as the body is kept well hydrated.

Components of Effective Exercise

Contrary to popular belief, a good exercise program is not as simple as hitting the gym at your leisurely pace.  The key to the success of any endeavor is discipline.  When exercising, keep these tips in mind:

• The secret to an effective exercise routine is frequency and intensity.
  
  
• The intensity will all depend on your purpose and goals for exercising. If you are doing it to keep yourself fit and in shape, a moderate exercise in the form of walking or jogging can serve your purpose. But if you want to lose weight and tone your muscles, you may need to do more. The intensity of an effective exercise program needs to match the person's heart rate. Tailor-fitting a specific exercise program that fits your needs may require the help of a professional.
  
  
• Frequency and progression is also very important. Exercise needs to be performed in most days of the weeks to achieve the best effects. But always allot a day or two for rest to give the body enough rest time and allow the muscles to repair. The body will also tend to get used to the task as the days go by and the results may not be similar to when you started. So try to progress into more difficult tasks and work on higher intensities after a week or so.

Sources
webmd.com
women.webmd.com
healthline.com