What if...
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.
Extra body weight carries extra risk
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.
Get active to reduce your cancer risk
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.
Eat your fruit and veggies
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
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.
Simple changes can reduce your risk of other diseases, too
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
Start with your next meal…and your next walk!
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
- 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
- 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
- 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
- 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/
- 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
- 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
- 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
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