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What if someone told you that you could reduce your risk of getting cancer, and five other major diseases, by changing only two things that you do everyday?

You'd listen, wouldn't you?

Well here it is—and it's as simple as eating a healthy diet and having an active lifestyle.

According to the World Health Organization, diet-related issues, for example, an unhealthy diet and obesity, which is often linked to inactivity, are linked to approximately 30% of cancers in western countries. More importantly, diet is second only to tobacco as a preventable risk factor of cancer. A healthy diet and regular physical activity can make a significant difference in reducing your risk of cancer—and they can become part of your daily routine.

			What does risk mean?
			Low or reduced risk does not mean that you won't get cancer, it means that the chances of getting it are small. High risk means that your chances may be higher, but it does not mean that you will develop cancer.

Many studies suggest that the risks of an unhealthy diet are even higher among those who weigh more than 35% above their ideal body weight.¹ If you are overweight or obese, you are at serious risk.

The Harvard Center for Cancer Prevention cites a landmark study by the American Cancer Society (ACS). After accounting for the effects of age and cigarette smoking in 750,000 Americans, the ACS discovered that people whose body weight was 40% higher than average had an overall increased risk of cancer death—a 33% increase in men and a 55% increase in women.

In recent years, substantial evidence has linked being overweight and obesity to many types of cancer such as oesophagus, colon, breast, endometrium and kidney.

According to the International Agency for Research on Cancer, the fundamental causes of obesity and being overweight lie in sedentary lifestyles and too much high-calorie food.

Lack of activity often goes hand in hand with obesity. Physical activity is one of the best ways to achieve and maintain a healthy weight. It also gives you more energy, makes your muscles and bones stronger and gives you a better overall sense of well-being.

Physical activity on its own can also reduce your risk of cancer. "We know that physical activity lowers the risk of colon cancer in both men and women, while getting no exercise is associated with a two-fold increase in the risk of colon cancer."²

And we also know from the International Agency for Research on Cancer that "regular physical activity reduces the risk of breast [and colon] cancer, and possibly that of endometrial and prostate cancer."³

Physical activity can be normal daily activities like climbing the stairs instead of taking the elevator, walking instead of driving, and playing with children instead of watching television. You will see the health benefits of physical activity by making small changes and these will increase as you add more activities to your day.

Eating a healthy diet, a diet that contains variety, helps you to maintain a healthy weight. With healthy choices, you will be less likely to end up eating too much fat and salt or too little fibre.

"Another important consideration to make in your diet is the amount of fruits and vegetables you eat - a diet high in fruit and vegetables may reduce the risk for various types of cancer."⁴ Research shows that consumption of at least five servings of fruit and vegetables can help Canadians reduce their risk of cancer, heart disease and stroke. Professor Paul Kleihues, Director of International Agency for Research on Cancer agrees "…evidence of beneficial fruits and vegetables on other major diseases such as heart disease, indicates that individuals and communities should increase their intake of these foods."⁵

			Food choices for ALL Canadians
			Canadians have roots in many different cultures. How we cook and what we cook can vary a lot, but it doesn't mean that the choices are any less healthy. Canada's Food Guide is now available in languages for Chinese, Portuguese, Punjabi, Spanish, Tamil, Urdu, and Vietnamese-speaking communities. These guides feature culturally specific foods and full colour illustrations, making healthy eating easier for all Canadians.

Fruit and vegetables are:

• An excellent source of vitamins and minerals.
• High in fibre. Fibre helps keep your digestive system healthy.
• Low in fat and calories. A diet that includes vegetables and fruit instead of higher fat, higher calorie foods can help you achieve and maintain a healthy weight.

Cancer, heart disease and stroke, type 2 diabetes, arthritis, asthma and mental illness are among the most common and costly health problems facing Canadians today. They also share several similar risk factors like obesity, inactivity, smoking and alcohol consumption. These diseases are also among the most preventable. As with cancer, you can reduce your risk by "maintaining a healthy weight and an active lifestyle. Further, maintaining a healthy diet, and healthy weight during childhood and adolescence may reduce risk of cancer during adulthood.⁶

Modifying a risk factor, like body weight, can make a big difference to maintaining good health. While the International Agency for Research on Cancer states that "there is no simple solution to the epidemic of obesity and physical inactivity."⁷, we now know that with a few healthy habits you can reduce your risk of cancer.

The key to eating well, being active and maintaining a healthy weight is to focus on what you add to your lifestyle, not what you take away. Healthy bodies come in a range of weights, shapes and sizes. Start thinking about healthy living not just about what you weigh.

Keep in mind that many obese and/or inactive people will never develop cancer, and some lean and/or very active people will be diagnosed with the disease. Despite the risk factors that we can't change, like our age, sex, and our genetic make-up, it is encouraging to know that there are other risk factors that we can change.

The Canadian Cancer Society and other top international cancer organizations believe that each of us can reduce our risk of cancer -- and other diseases -- by following the Seven Steps to Health. Start today!

References

1. Harvard School of Public Health: Harvard Center for Cancer Prevention (November 1996). Harvard Report on Cancer Prevention. Retrieved March 2005 from http://www.hsph.harvard.edu/cancer/resources_materials/reports/HCCPreport_1.htm
2. Harvard School of Public Health: Harvard Center for Cancer Prevention (November 1996). Harvard Report on Cancer Prevention. Retrieved March 2005 from http://www.hsph.harvard.edu/cancer/resources_materials/reports/HCCPreport_1.htm
3. International Agency for Research on Cancer (February 2002) Overweight and Lack of Exercise Linked to Increased Cancer Risk A Growing Problem. Retrieved March 2005 from http://www.iarc.fr/ENG/Press_Releases/pr140a.html
4. World Health Organization. (n.d.) Global Strategy on Diet, Physical Activity and Health. Retrieved March 2005 from http://www.who.int/dietphysicalactivity/publications/facts/cancer/en/
5. International Agency for Research on Cancer (March 2003) Fruits and Vegetables Protective Overall Against Cancer. Retrieved March 2005 from http://www.iarc.fr/ENG/Press_Releases/pr144a.html
6. Harvard School of Public Health: Harvard Center for Cancer Prevention (November 1996). Harvard Report on Cancer Prevention. Retrieved March 2005 from http://www.hsph.harvard.edu/cancer/resources_materials/reports/HCCPreport_1.htm
7. International Agency for Research on Cancer (February 2002) Overweight and Lack of Exercise Linked to Increased Cancer Risk A Growing Problem. Retrieved March 2005 from http://www.iarc.fr/ENG/Press_Releases/pr140a.html