SAN DIEGO -- In a recently published study from the University of Manchester in England, increased weight was linked to increased risk for several common and rare cancers. For men, increased weight was linked to an increase in cancer of the esophagus, and for women, the risks increased for endometrial (the lining of the uterus) and gallbladder cancers.
The Manchester study is not the first study to link weight gain to an increase in cancer risks. According to the National Cancer Institute, experts in 2001 concluded that cancers of the colon, breast (postmenopausal), endometrium, kidney, and esophagus are associated with obesity and physical inactivity. Some studies also have reported links between obesity and cancers of the ovaries and pancreas. In 2002, about 41,000 new cases of cancer in the United States were attributed to obesity.
Maintaining a healthy weight is an important key in reducing the risk of many cancers, according to Douglas Metz, D.C., chief health services officer for Healthyroads, Inc., the wellness subsidiary of personal health improvement company American Specialty Health Incorporated (ASH).
"We recommend that people establish healthy eating and exercise habits early in life to prevent excess weight gain," said Dr. Metz. "For those already overweight, we suggest a low-calorie, balanced diet including plenty of fruits and vegetables combined with exercise. Even losing five to 10 percent of your total weight can provide health benefits."
"Every year, thousands of people are diagnosed with cancer that may be caused in part by unhealthy behaviors," said Elizabeth Thompson, MPH, RD, clinical director for Healthyroads, Inc. "Making healthy living choices may be a good plan in reducing your risk of cancer."
Here are five simple tips to help you stave off cancer.
1. Redefine Your Diet with Whole, Fresh Foods.
By adding whole grains, fruits, and vegetables to your diet, reducing fat, and eliminating processed foods high in sodium and calories, you can stay healthy and maintain a healthy weight. At the store, avoid the aisles of processed, packaged foods. Stick to the fresh foods sections and load up on fresh fruits and nuts for snacks, fresh produce for salads and vegetables, and lean meats, such as fish or skinless chicken. If you do buy breads or cereals, look for those made with "whole grains."
2. Try a New, Healthy Recipe Each Week.
Surprise your family with a new healthy recipe each week that features vegetables, beans, and lean meats. Limit rice, potatoes, pasta, and bread that are not whole grain. Instead, add brown rice, yams, spinach, or wheat pasta and whole wheat or multi-grain breads and cereals to your favorite recipes. Also avoid processed or prepackaged foods in your cooking.
3. Stick with Low Fat Cooking Styles.
Steaming, roasting, baking, broiling or poaching are healthier cooking options than sauteing or frying. Try cooking sprays, small amounts of olive oil, or broths along with salt-free seasonings instead of butter or margarine to add flavor to steamed veggies and poached fish.
4. Downsize Your Meals, Don't Supersize Them.
Most of us are used to the supersized portions we now get at restaurants and fast-food chains. But those supersized portions pack a dangerous amount of calories and fat. Control your portions when eating out by splitting one meal with your spouse. At home, you can serve a heartier portion of salad or vegetables combined with smaller portions of lean meats and whole grain rice or pasta. The recommended serving size for a portion of meat is 3 ounces, or about the size of a deck of cards. For pasta, a serving should be no larger than a tennis ball. And a medium yam would be about the size of your fist.
5. Exercise Daily.
Healthy eating combined with daily exercise will help shed extra pounds faster. After checking with your doctor, begin an exercise routine that could include workouts at the gym after work, walking on your lunch hour, or walking with the family after dinner. Use exercise as a social event. Join a tennis league, a bicycling club, or a hiking club. Take dance lessons and go dancing on the weekends. Make exercise productive. Hand wash the car instead of using a drive-through wash, or get out and garden your way to good health. By incorporating healthy weight loss into your goals today, you and your family may have a better chance of staying cancer-free.
About ASH
American Specialty Health Incorporated (ASH) is a personal health improvement organization providing clinical benefits, fitness programs, health coaching and incentives, and work-site wellness programs to health plans, insurance carriers, employer groups, and trust funds nationwide. Based in San Diego, ASH has over 600 employees and covers more than 13.4 million members.
(C) 2008 Primezone Media Network. All Rights Reserved
