Healthy Living Building an awareness of the relationship between diet and cancer risk
Reduced Cancer Risk Weight Management PHYSICAL ACTIVITY DIET 3 Keys to Risk Factor Management
Reducing the risk Colon and rectal cancer reduced 66-75% with high vegetable diet with little meat and alcohol and regular physical activity Mouth and throat cancer reduced 33-50% with high vegetable and fruit intake and little alcohol Liver cancer reduced 33-66% with less alcohol.
Guideline 1 • Choose Mostly Plant Foods • Limit Red Meat • Avoid Processed Meat Plant Foods bolster our bodies’ defenses against cancer
How do fruits and vegetableshelp prevent cancer? • Phytochemicals- (“phyto” refers to “plant”) chemicals found is plants that help prevent diseases such as cancer • Antioxidants- substances found in phytochemicals that help protect cells from damage • Free radicals- substances that damage, or oxidize, cells
It’s not just 5 A Day, It’s color too! There are HUNDREDS of phytochemicals Phytochemicals are the pigments that provide the color to fruits and vegetables Phytochemicals also: prevent cell damage prevent cancer cells from multiplying lower cholesterol
Diallyl sulfides Carotenoids- Betacarotene Lycopene Lutein Zeaxanthin Onions, garlic, leeks Carrots, cooked tomatoes, leafy greens, sweet potatoes Phytochemicals
Indoles and isothiocyanates (cruciferous vegetables) Isoflavoids Broccoli, cabbage, cauliflower, kale, brussel sprouts Soy Phytochemicals
Phenolic acids Saponins Terpenes Berries, citrus, apples, whole grains and nuts Beans, other legumes Cherries, rosemary, citrus peel Phytochemicals
Ultimate Goal – Meat as a Condiment – Not the Main Event
What Can You Do • 2/3(or more) of your plate fill with vegetables, fruits, whole grains • and beans • 1/3(or less) with animal foods
Guideline 2 • Be Physically Active • Every Day • 30 minutes or More Cancer Rates have increased as the population has become more sedentary.
– Physical Activity • Associated with reduced risk for • Colon cancer • Breast cancer • Lung cancer
What Can You Do • More Walking as part of your day. • Choose sports or exercise you enjoy. • Yard Work/Housework • As you achieve the 30 minute mark aim for more!!
Guideline 3 • Aim to Be A Healthy Weight throughout Life. Maintaining a healthy weight is the single most Important way to protect against cancer.
Portion Control Prevents overweight and obesity associated with cancer of – • Colon • Breast • Pancreas • Kidney • Prostate • Endometrium (lining of uterus)
Reducing Risk • Prevent childhood weight problems • Have BMI between 18.5 and 25 • Don’t gain more than 11 pounds during adulthood • Apple shape more at risk • Just a 10% weight loss is beneficial
What You Can Do Approach a ten pound gain, take action. Reshape meals. Increase proportion of plant foods on your plate. Increase activity. Focus on reducing risk of cancer.
Plant based diet with plenty of fruits and vegetables Low fat, low sodium foods Less red meat More whole grains Breastfeed exclusively for 6 months. Healthy weight Regular physical activity Moderate alcohol if at all Save storage and preparation of food Don’t smoke or chew tobacco. Guidelines from AICR and ACS
Estimate: Over 70,000 US Breast Cancer Cases Preventable Every Year The conclusions on breast cancer in the 2007 report were based on data from 873 studies, while the newly updated review includes evidence from an additional 81 studies that have been published since then. The update will be published on the Expert Report website, www.dietandcancerreport.org.
To Reduce Your Riskof Colorectal Cancer Increase intensity and duration of physical activity Eat more vegetables, fruits and whole grains Limit intake of red meats Avoid obesity Avoid tobacco use and excessive alcohol consumption
To Reduce Your Riskof Breast Cancer Engage in vigorous physical activity at least 4 hours a week Minimize lifetime weight gain through – Limiting calories – Regular physical activity Limit intake of alcoholic beverages Eat a variety of vegetables and fruits
Cruciferous vegetables andBreast cancer A recent large study found a 40-50% lower risk of postmenopausal breast cancer among women who ate 1-2 servings of cruciferous vegetables per day compared to women who ate little or none Some animal experiments have shown that substances in cruciferous vegetables have stopped the growth of human breast cancer cells
To Reduce Your Riskof Prostate Cancer Limit intake of foods from animal products, especially red meats and high fat dairy products Eat a variety of vegetables and fruits daily (lycopene hypothesis) Limited evidence on the benefits of – Vitamin E – Selenium
To Reduce Your Riskof Lung Cancer Avoid tobacco use or exposure Eat at least 5 servings of vegetables and fruits each day
C A N C E R PREVENTION
