Guidelines for Nutrition and Physical Activity for Cancer Prevention

October 11, 2011 By admin Leave a Comment

The American Cancer Society recently added guidelines for nutrition and physical activity for cancer prevention in the 2011-2012 Breast Cancer Factbook. These guidelines are meant to complement the guidelines for early detection, allowing women to take control over their health.

Maintain a healthy weight throughout life.

  • Balance calorie intake with physical activity.
  • Avoid excessive weight gain throughout life.
  • Achieve and maintain a healthy weight if currently overweight or obese.

Adopt a physically active lifestyle.

  • Adults should engage in at least 30 minutes of moderate to vigorous physical activity, above usual activities, on 5 or more days of the week; 45 to 60 minutes of intentional physical activity is preferable.
  • Children and adolescents should engage in at least 60 minutes per day of moderate to vigorous physical activity at least 5 days per week.

Eat a healthy diet, with an emphasis on plant sources.

  • Choose foods and drinks in amounts that help achieve and maintain a healthy weight.
  • Eat 5 or more servings of a variety of vegetables and fruits each day.
  • Choose whole grains over processed (refined) grains.
  • Limit intake of processed and red meats.

If you drink alcoholic beverages, limit your intake.

  • Women should drink no more than 1 drink per day (or 2 per day for men).
Filed Under: Cancer News, Post home, Prevention

Cut Your Cancer Risk – One Bite at a Time!

September 20, 2011 By admin Leave a Comment

Change the way you eat and you could reduce your risk of becoming a cancer statistic. Eating fruits, vegetables and fiber protects healthy cells from cancer-causing free radicals and keeps weight in check. Fruits and veggies build up your immune system with cancer-fighting antioxidants. Fiber keeps food from lingering in the intestines where it can latch onto cancer-causing carcinogens.

If visions of spinach mounds and celery stalks make you cringe, try these tips to think outside the salad bowl!

  1. Morning makeover: Top off your oatmeal or cereal with berries or sliced bananas. Making scrambled eggs? Sauté mushrooms with cancer-busting garlic for a veggie scramble.
  2. Get saucy: Creamy pasta sauces can be loaded with fat, so use veggies and olive oil instead. Throw in tomatoes (lycopene), spinach (magnesium) and carrots (beta carotene).
  3. Go Asian: Chock full of veggies, stir fries spice up a weeknight meal. Use a small amount of canola oil with snow peas, scallions and reduced sodium soy sauce. Substitute brown rice for fried rice.
  4. Meatless Monday: Plant-based sources of protein, such as lentils, peas and beans provide nutrients, without the fat. Nuts supply protein too, but with higher fat, so be mindful of serving sizes. Keep red meat to a minimum, as it can contain more carcinogens when cooked.
  5. Mix it up: Create a dried fruit mixture with ingredients such as apricots, apples, cherries, figs and dates. Sprinkle cinnamon or ginger for an afternoon pick-me-up.
  6. Shred it: Carrots, apples and zucchinis can be grated and used in casseroles, pancakes, muffins and breads.
  7. Blend a smoothie: Blend unsweetened fresh or frozen berries with lowfat milk or yogurt and ice. For extra protein, add a handful of chopped walnuts – don’t worry, they’ll blend right in!
  8. Add flavor: Tempt your taste buds with antioxidant rich seasonings like rosemary, garlic, sage and olive oil. Roast vegetables with herbs and balsamic vinegar for a Mediterranean taste.

There are so many ways you can add fruits and vegetables to your diet. What are some of your favorites?? (comment below.)

Filed Under: Post home, Prevention

Plastics – Do’s and Don’ts

June 7, 2011 By admin Leave a Comment

Plastics are all around us, but not all are created equal! Polycarbonate plastics, like some food, drink and bottle packaging and some epoxy resins, which coat metal food cans, contain the chemical Bisphenol A. BPA can leach into food and is believed to disrupt the endocrine system, leading to potential reproductive and developmental issues. In fact, in a study by the Center for Disease Control, they found 93% of their population tested had BPA in their bodies, with women and children having the highest levels. While further research is necessary, we can reduce our exposure to BPA NOW by limiting our use of plastics and metal food cans.

DO’s

  • Replace plastic water bottles, cups, cutting boards and food containers with glass, bamboo, cloth, wooden, ceramic and stainless steel products
  • Eat and cook with fresh foods rather than canned foods
  • Especially limit your use of plastics if you are pregnant and/or have young children who are at a greater risk since they are still developing
  • Find a food store where you can get your fresh produce and meat wrapped in paper, rather than plastic
  • Use aluminum foil to wrap food rather than plastic cling wrap
  • Bring your own bags whenever you shop, not just for the supermarket. By bringing your own bag, you alone can save between 400 and 600 plastic bags per year.
  • Check out the Hot or Not List when looking for more tips on how to reduce your plastic use for good

DON’Ts

  • Use plastic containers or bottles with the recycling numbers 3 (Polyvinyl Chloride, PVC), 6 (Polystyrene, PS), and 7 (Other), which can be found on the bottom of the containers
  • Microwave plastic containers
  • Wash plastic containers in the dishwasher. If plastics are being used, wash by hand with warm water.
  • Use harsh chemical detergents on plastic products
  • Use plastics that are old, worn, and scratched
  • Forget children and adults can ingest small amounts of BPA when drinking/eating from cups or containers with the chemical
Filed Under: Prevention

Overall Health May Be Key to Beating Breast Cancer

June 3, 2011 By admin Leave a Comment

April 2011. This information was provided by HealthDay News and US and World Report.

Poorer wellbeing linked to a 65% raised risk of death from any cause in study patients

WEDNESDAY, April 6 (HealthDay News) — Poor overall health seems to be associated with worse outcomes for breast cancer survivors, according to the results of a new study.

Researchers analyzed data from almost 9,400 early stage breast cancer survivors participating in the After Breast Cancer Pooling Project. The patients completed a health assessment survey shortly after diagnosis, and follow-up occurred an average of seven years after diagnosis.

The survey results showed that about half the women were in poor physical health. Higher body mass index (a measurement that takes into account a person’s height and weight) was strongly associated with low physical health scores, said the team at the University of California San Diego Moores Cancer Center.

Women with poor physical health scores had a 27 percent increased risk of experiencing either a recurrence of their breast cancer or a new breast cancer, and a 65 percent increased risk of death from any cause, the researchers said.

The researchers also found that breast cancer survivors with low health scores were less physically active, more likely to have sleep problems, had 50 percent higher rates of high blood pressure and diabetes, and were twice as likely to have arthritis.

The study was slated for presentation Wednesday at the annual meeting of the American Association for Cancer Research (AACR), in Orlando, Fla. Experts note that research presented at meetings has not been subjected to the same type of rigorous scrutiny given to research published in peer-reviewed medical journals.

Taking care of health problems in breast cancer survivors can improve their well-being and help them avoid associated breast cancer risks, said John P. Pierce, a professor of cancer prevention and associate director for population sciences at Moores Cancer Center.

“Instead of looking at breast cancer survivors as a whole, we need to focus on the women with low physical health scores, those most at risk,” he said in an AACR news release. “An increase of 5 percent in their physical health scores can reduce their risk. We can empower them to take charge of their health and thereby improve their chance of survival as well as their quality of life.”

More information

The U.S. National Cancer Institute has more about breast cancer.

Filed Under: Post home, Prevention