By Jessica Hubert, Dietetic Intern, Illinois State University Community Cancer Center
Smoking, tobacco use, and excessive sun exposure are well known risk factors for developing cancer, and doctors have warned against these habits for many years. However, there may be some lifestyle factors you are not aware of that can increase your risk of cancer. Recently, obesity has been under the microscope as researchers study its link to certain types of cancer. Next to smoking, obesity has been identified as the greatest risk factor for developing esophageal, pancreatic, colorectal, breast (postmenopausal), endometrial, and kidney cancer. This finding has led to more focused studies on the obesity link to the health puzzle.
In today’s fast-paced society, maintaining a healthy weight can be easier said than done. Seven out of 10 Americans are obese and obesity related diseases such as diabetes, heart disease, and kidney disease are on the rise. So, what is obesity? Simply, obesity is a disorder involving excessive body fat that increases the risk of health problems. Individual obesity is most commonly determined using the Body Mass Index (BMI) scale. BMI is a measure of weight adjusted for height and its value is categorical. Those with a value from 18.5–24.99 are said to be in a “normal” weight range. Those with a BMI greater than 25 are said to be “overweight” and those in the 30 and above range are categorized as obese.
Marketing teams, appealing to our fast-paced lives, have offered several quick fixes to weight loss including low carbohydrate diets, weight loss shakes, and diet pills. While some may initially help with weight loss, few people have been able to maintain their weight long-term after the ‘diet’ is over. Weight status reflects our balance of calorie intake from the food we eat and calorie output from body function and exercise. Increasing exercise events has also been shown to be a big help in decreasing cancer risk. The Center for Disease Control recommends 150 combined minutes of cardio and weight bearing exercise per week to decrease our risk for cancer and other diseases.
When eating to decrease cancer risk, one should focus on consuming a variety of nutrient dense foods. In combination, fruits and vegetables, whole grains, lean protein sources, and healthy fats possess all of the essential nutrients the human body needs to stay healthy and fight disease. Eating a variety of foods from these different categories can guarantee adequate intake of essential energy, vitamins, and minerals. Fruits and vegetables are also naturally low in calories and high in cancer fighting plant nutrients and antioxidants, as compared to processed foods. Foods altered from their natural state during manufacturing are considered processed foods and are typically pre-packaged. Processed foods should be limited in our diet as we focus on increasing our intake of whole foods to decrease cancer risk.
Those who want to decrease their risk for developing cancer should focus on overall health. There are many pieces to the “health” puzzle, and for most people prioritizing health includes a lifestyle change. Eating for health and maintaining a healthy weight are important cancer fighting puzzle pieces. In order to complete the puzzle, we must also exercise, relieve stress, get enough sleep, use alcohol in moderation, and visit the doctor regularly.
The Community Cancer Center offers a variety of supportive and educational groups and programs, free of charge, to help patients and families cope with cancer and its effects. For more information, go to their website at www.cancercenter.org.
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