Cancer Awareness And Weight Control
Cancer Awareness And Weight Control
Cancer Awareness Week commences Aug 27th – and below are tips on ‘Reducing Cancer Risks’ provided by Curves –the fastest growing fitness franchise in the world. Curves’ research studies on women’s health is one of the most expensive and expansive ever conducted –with over 4 million female members in over 60 countries. With a mandate to strengthen women, Curves has designed a fitness program that has women everywhere experiencing genuine results- on average, women are losing 10-14 unwanted cm, and 1 to 2 kg a month, without even dieting, while gaining substantial health benefits.
Eating Away Our Cancer Risk
By the Experts at Curves
Did you know that 30-35% of all cancers are caused by diet?! Emerging research suggests that poor food choices are to blame for many cancers while good food choices can be important tools in the fight against cancer. The Second Expert Report on Food, Nutrition, Physical Activity, and the Prevention of Cancer: A Global Perspective was released in November of 2007. This comprehensive report reviewed over a half million studies in order to assess the risk of obesity, inactivity and diet on developing cancer.
Risk of overweight
Walter Willett, Head of the Nutrition Department at the Harvard School of Public Health, is one of the experts who contributed to the report, Willet stated, “If you don’t smoke, the single most important thing you can do to prevent cancer is to keep your weight under control.” People don’t become overweight or obese overnight; it comes about by gradual changes in your body weight. Being aware of these small changes and taking early action is very important. The list of cancers affected by excess weight continues to grow, but endometrial, colon, kidney, pancreatic, breast and esophageal cancers are strongly correlated to body weight. Emerging research also suggests that some lymphomas and leukemias may also be related to weight gain. Obtaining and maintaining a healthy weight is one of the most important things you can do for your health!
Based on the research summarized in this report, The American Institute for Cancer Research provides a list of foods that actually have been proven to protect your body from developing cancer. Be sure to make room for these foods in your diet.
Beans contain phytochemicals that protect healthy cells from damage that might normally lead to cancer. Beans are also rich in fiber which has been shown to decrease your risk of colorectal cancer.
Berries contain vitamin C, fiber and powerful antioxidants that have been linked to the prevention of esophageal, colorectal, skin, bladder, lung, and breast cancer.
Cruciferous vegetables such as cauliflower, broccoli, cabbage, Brussels sprouts, bok choy and kale provide protection against mouth, pharynx, larynx, esophagus, and stomach cancers.
Dark green leafy vegetables such as spinach, kale, romaine lettuce, collard and mustard greens, chicory and Swiss chard contain fiber, folate and antioxidants that protect against certain types of breast, skin, lung and stomach cancer. Folate may also reduce the risk of pancreatic cancer.
Garlic and other members of the Allium family, such as onions, scallions, leeks and chives, may protect against stomach cancer. Specifically, garlic may also reduce the risk of colorectal cancer.
Tomatoes, tomato paste and tomato sauce contain
lycopene which has been found to prevent prostate
Whole grains are rich in fiber, vitamins, minerals and phytochemicals which protect cells from cancer.
…notice a pattern? Many natural, whole foods are linked to cancer prevention. Be sure to eat at least five servings of fruits and vegetables per day and make at least half of your grains whole grains!
Things to Limit and Avoid
Sodas and Juice flavored drinks are
extremely calorie dense and are lead contributors to the
obesity epidemic. Additionally, liquid calories do not
provide the same feeling of fullness compared to solid food,
so make calorie free water and unsweetened teas your primary
Red meats have been shown to increase the risk of colon cancer. Red meat includes beef, pork and lamb. Foods such as hamburgers, steak, pork chops and roast lamb should be limited to 18 ounces or less per week in order to reduce the risk of colorectal cancer.
While modest alcohol consumption may protect against heart disease, alcohol consumption in excess increases your risk for cancer. The combination of alcohol and tobacco is particularly harmful. If you choose to drink alcohol, do so moderately. Moderate consumption is defined as one drink per day for a female, two drinks per day for a male.
Salt has been shown to increase the risk of stomach cancer. Many people consume in excess of the recommended 2300 mg of sodium per day—so, watch that salt shaker! You can cut back on sodium in your diet by choosing more whole foods and limiting processed foods. Chips, canned goods, soups, frozen meals and sauces can be particularly high in sodium. Check the labels and look for low sodium alternatives.
Again, getting to and maintaining a healthy weight is one of the most important things you can do to prevent cancer and protect your health!
Curves' fast, fun and effective 30-minute workout is embraced by women of all ages, in 60 countries around the globe. The program works to help women lose weight, gain muscle strength and aerobic capacity and raise metabolism. In just 30 minutes, women complete a circuit which provides total body strength training, cardiovascular workout and full stretching . The results are staggering – on average, women are losing 10-14 unwanted cm, and 1 to 2 kg a month, without even dieting! Over 4 million women work out at the 10,200 Curves Clubs, including 18,000 New Zealand women who achieve real results through the Curves workout and personal trainer support program. There are 50 Curves clubs in New Zealand To find your closest location, call 0800-4-curves (287837) or visit www.curves.com and click on New Zealand.