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JBSA News
NEWS | June 14, 2017

Lifestyle changes can reap benefits in combating diseases

By Robert Goetz 502nd Air Base Wing Public Affairs

Two of the top causes of death among adult men in the U.S. are heart disease and cancer, according to the Centers for Disease Control and Prevention.

Although heart disease and various forms of cancer claim the lives of hundreds of thousands of men each year, lifestyle changes can play a major role in lowering the risk of these common killers.

Lifestyle changes such as regular exercise and a healthy diet are an emphasis at Joint Base San Antonio medical clinics throughout the year and especially during June, Men’s Health Month.

“We see a lot of chronic conditions such as Type 2 diabetes, high cholesterol and hypertension that can lead to heart disease and death,” said 1st Lt. Juan Mercado Guzman, 359th Medical Group physician assistant. “There is a genetic predisposition to some of these conditions, but that doesn’t mean you can’t fight it. That’s where prevention comes in.”

The recommended amount of moderate cardiovascular exercise is 30 minutes five times a week, Mercado Guzman said. Resistance training three times a week is also encouraged.

“Walking, running, swimming and using a treadmill or elliptical machine are good examples of cardiovascular exercise,” he said.

Exercise promotes cardiovascular health by increasing the capacity of the heart to pump blood through the body and lowering blood pressure, Mercado Guzman said.

A healthy diet also plays a part in preventing Type 2 diabetes and hypertension and reducing the amount of bad cholesterol – low-density lipoprotein, or LDL, cholesterol – in the bloodstream.

“We recommend limiting processed foods, fried foods and carbohydrates such as white bread, pasta and white rice,” Mercado Guzman said.

Good foods to eat are the ones that contain omega-3 fatty acids – such as nuts and certain fish – as well as fruits, vegetables and whole grains, he said.

Fruits and vegetables contain essential vitamins, minerals, fiber and antioxidants that may protect people from stroke, cardiovascular diseases and certain cancers, according to the CDC.

Red meat is a good source of protein, but it should be limited to twice a week because of its fat content, Mercado Guzman said. The white meat found in breast of chicken and turkey represents a better choice because it is leaner than red meat.

Other sources of protein are legumes, nuts, soy, milk and yogurt.
The U.S. Department of Agriculture’s MyPlate offers a model for eating by illustrating the five food groups that are the building blocks for a healthy meal. Fruits and vegetables should take up half of a person’s plate and whole grains and proteins the other half, with low-fat or fat-free dairy on the side.

Diet and exercise are also important in combating obesity, another risk factor for heart disease.

Some forms of cancer can also be prevented through lifestyle changes, Mercado Guzman said. Lung cancer can be prevented by not smoking or by quitting smoking, while diet – especially consuming fiber – can help in the prevention of colon cancer.

Another beneficial lifestyle change is abstaining from alcohol or drinking it only in moderation – no more than two drinks a day for men. Too much alcohol use can lead to chronic diseases such as liver cirrhosis, pancreatitis and various cancers as well as high blood pressure, according to the CDC.