By Julia Janzen, BS, LPN, CRC
While obesity remains a trending topic in many respects, have you considered what role it plays in the risk of cancer development? Combined with the important roles of food choices and physical activity in reducing obesity, reducing obesity provides major benefits in reducing cancer risk, as well.
It is not only imperative to look at the choices made by adults that lead to obesity, but we must look at the choices made by and for our children, as well. Of the 572,000 annual cancer-related deaths, about one-third are associated with obesity, poor nutrition, and lack of physical activity. The most common types of cancer associated with these risks occur as:
- Colon
- Post-Menopausal Breast
- Uterine/Endometrial
- Kidney
- Thyroid
- Gallbladder
The American Cancer Society (ACS) publishes physical activity and nutrition guidelines to help reduce cancer risk. Their recommendations are divided into three main actions:
1. Achieve and maintain a healthy weight throughout life.
- Be as lean as possible throughout life without being underweight.
- Avoid excess weight gain at all ages. For those who are currently overweight or obese, losing even a small amount of weight has health benefits and is a good place to start.
- Engage in regular physical activity, and limit consumption of high-calorie foods and beverages.
2. Adopt a physically-active lifestyle.
- Whether obese or not, starting a more active lifestyle is best when working through goals. First, limit the time spent in sedentary behavior, such as sitting, lying down, watching television, or other forms of screen-based entertainment.
- Build up physical activity by doing something more active than usual activities, like walking the dog or dancing to your favorite music for 10 minutes. No matter what one’s level of activity, movement can provide many health benefits.
- As you build your strength and activity goals, remember that for the most benefit, adults should engage in at least 2.5 hours of moderately-intense activity or 1.25 hours of vigorously-intense activity each week, or an equivalent combination, preferably spread throughout the week.
- Children and adolescents should engage in at least one hour of moderate or vigorously-intense activity each day, with vigorously-intense activity at least two days each week.
3. Consume a healthy diet, with an emphasis on plant foods.
- Choose foods and beverages in amounts that help achieve and maintain a healthy weight.
- Limit consumption of processed meat, like sausage, ham, bologna, and red meat.
- Make sure that vegetables and fruits are part of your food choices, with a goal of eating a combined total of 2.5 cups daily.
- Choose whole grains instead of refined grain products. For example, cook whole wheat pasta. Try lentils or ancient grains like bulgur instead of fries or hash browns.
- If you drink alcohol, enjoy up to one alcoholic drink per day for women or two per day for men.
Think of the ACS guidelines as a starting point or as a way of maintaining an already-healthy lifestyle. Physical activity helps you achieve or maintain the first guideline of sustaining a healthy weight. By building a physically-active lifestyle, it is easier to reduce weight gain and keep a healthy weight.
Being physically active may also reduce the risk of developing other chronic diseases, such as heart disease and diabetes. Remember that physical activity may also help to reduce the risk of several cancers, such as breast, colon, endometrium, and prostate.
Eating a healthy diet is associated with a lower risk of developing certain cancers, as well. This includes limiting high-calorie and low-nutrient foods, such as chips, cookies, and other processed foods. Instead, enjoy a diet high in fruits, vegetables, and whole grains, such as brown rice or a stew that includes carrots, tomatoes, and beans, for example. Fruits and vegetables are high in fiber and water content, which may also provide a feeling of satisfaction. Replace red and/or processed meats (bacon, ham, sausage) with fish or poultry (chicken and turkey).
When trying to lower the risk of developing cancer or just trying to be healthier, the American Cancer Society guidelines are a surefire way to get the ball rolling. Although there is no way to change our genetics, making smarter and healthier choices benefits us in many ways.
For more information, you may contact Mid-Illinois Hematology & Oncology Associates, Ltd. at 309-452-9701 or online at www.mihoaonline.org. They are an independent QOPI-certified practice located inside the Community Cancer Center at 407 E. Vernon Avenue in Normal. They also participate in many clinical trials related to cancer treatment. For information about clinical trials, you may contact Julia at 309-451-2207 or julia.janzen@mihoaonline.org.
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