Before I get to the summary, here is some contact information. If you are in Utah and would be interested in having this or a similar presentation at your school, senior center, library or other group, check out this link for Huntsman Cancer Community Outreach. If you have any additional questions regarding this information from Huntsman or want more information, call toll free 1-888-424-2100 or 801-581-6365
Last personal note before I get to the summary- It never ceases to amaze me that living a healthy lifestyle is the key to avoiding cancer and disease. I often feel that we are in a world where most individuals want something easy, like a miracle pill or food or exercise machine, that will protect them from all these unwanted problems. But when it comes down to it, if you want to be healthy you have to work for it! You have to balance everything out and take care of yourself. Of course there are instances of extremely healthy people getting cancer/diseases/illnesses, but for the most part, that is not the case. Your body is a complex system and everything works together. You need to take care of yourself as a whole.
Now to the summary:
What is cancer?
- Cancer is a broad term for about 300 separate diseases. As Lori (the health educator for this presentation) noted, it would be like lumping flu, cold and HIV all as "Viruses"
- Abnormal cell growth, the cells divide more rapidly than normal cells and often they do not die off when they are supposed to.
- Ability to spread
- 1 million cancer cells would be equal to the size of a pin head
- 1 billion cancer cells would be equal to the size of a Skittle, M&M or small grape
- This means that someone could have these cancer cells for years before it is ever detected. That is part of why it is so important to always take care of yourself
- Most people who have cancer have no family history of cancer, however...
- Family history of cancer can contribute to your risk for cancer
- for instance, 20% of women with breast cancer have a family history of breast cancer.
- Some cancer causing mutations can be inherited
- growing older
- certain hormones
- radiation from the sun, tanning beds, too many x-rays, etc.
- Smoking, or inhaling anything burned really
- Heavy pollution with excessive exposure
- Anything you burn and consume/inhale is considered a carcinogen (cancer causing)
- This comes down to how much exposure you have...an occasional burned biscuit, toast or marshmallow probably won't kill you.
- Some long term viruses can mutate the cells. If those cells don't die or correct themselves during duplication and divide, it becomes cancer.
- Hepatitis B
- HPV
- has the ability to cause cancer in both men and women
- Some bacteria, like H.Pylori
- Certain hormones
- Poor diet, lack of physical activity and being overweight
- For example, studies suggest that people whose diet is high in fat have an increased risk of cancers of the colon, uterus, and prostate. Lack of physical activity and being overweight are risk factors for cancers of the breast, colon, esophagus, kidney, and uterus.This can also cause a hormone imbalance, increasing your risk further.
Who is getting cancer?
- Sadly, it effects us all! Thankfully treatment is getting better and better with time.
- 1 in 3 women (37%) will be diagnosed with cancer in her lifetime.
- 1 in 2 men (45%) will be diagnosed with cancer in his lifetime.
So what do we do? It all comes down to Staying Lean, Eating Smart and Moving More! It all comes down to protecting your cells, rather than damaging them.
- Be as lean as possible without becoming underweight.
- Be physically active for at least 30 minutes every day.
- Avoid sugary drinks. Limit consumption of energy-dense foods.
- Eat more of a variety of vegetables, fruits, whole grains and legumes such as beans.
- Limit consumption of red meats (such as beef, pork and lamb) and avoid processed meats.
- If consumed at all, limit alcoholic drinks to 2 for men and 1 for women a day.
- Limit consumption of salty foods and foods processed with salt (sodium).
- Don't use supplements to protect against cancer.
Lower your risk by doing these things:
- EXERCISE
- Keep your body fat percentage as low as possible within normal, healthy limits
- 14% for men
- You can also measure around your belly, at your belly button, and shoot for less than 40 inches.
- 18% for women
- You can also measure around your belly, at your belly button, and shoot for less than 35 inches.
- American Institute for Cancer Research found in 2010 that excess body fat causes approximately 103,600 cases in cancer.
- How can fat be harmful?
- Of course we need fat to help insulate our body and organs, however...
- It contributes to heart disease, diabetes and cancer,
- Fat cells take up a lot of space and promote cell division (and increased cell division has potential to lead to cancer),
- causes the secretion of bile acids that may irritate the small intestine,
- fat soluble hormones like estrogen and testosterone can feed cancer and help it grow.
- Obesity trends in the U.S.
- 300,000 deaths in the U.S. each year are attributed to obesity. Tobacco is the only thing that contributes to more deaths.
- 61% of adults are now overweight or obese
- To see alarming the obesity trends map since data was collected in 1985, click here . Note that as years went on and technology and computers became more of a part of every day living that new categories (colors) were added to the map as more and more people became overweight.
- What can you do if you are overweight?
- Exercise
- children need at least 1 hour of physical activity a day
- adults need 2.5 hours a week of getting their heart rate up
- To find your ideal heart rate for exercise, subtract your age from 220 and multiply that by 50%-75%. So a 30 year old would be: 220-30=190 x .50= 95 bpm or 220-30= 190 x .75= 143 bpm
- Limit sedentary activities
- such as snacking on high calorie food while watching TV
- Eat less energy-rich, high-fat foods (high calorie foods with little nutritional value)
- avoid fast food and sugary drinks (soda, punch, lemonade, excess juice [more than 6-8 oz a day of juice is probably too much] as much as possible. Remember they are a "sometimes food" so only eat them once in a great while.
- Be physically active as part of every day life
- It will make a difference if you give yourself credit for the exercise you are getting for just living! When you realize that you are "exercising" it may help you reduce stress and let go of fat easier.
- Occupational
- Household/yard work chores
- gardening is great exercise!...among others
- Transport
- ride your bike or walk to the post office
- Recreational
- Find ways to have fun and be active. Maybe instead of having a "movie night", have a "try a new activity" night. Example: A new Badminton set at Wal-Mart costs about $4...
- FOOD AND DRINK
- Limit consumption of energy-dense (high calorie, low nutrient) foods and sugary drinks
- There is a lot of energy in sugar
- Energy not used is stored as fat
- If you look at your nutritional labels, 4 g of sugar = 1 tsp of table sugar
- Consume fast food sparingly, if at all
- Limit foods and drinks that promote weight gain
- What should you eat?
- Eat mostly food of plant based origin
- There is no one single "super food" you can eat
- You need to eat a variety of healthy foods. Keep a well-rounded, moderated diet
- The Ultimate, Perfect Diet
- Eat beans, peas, nuts, lentils, or whole grains with every meal (limit bread, even 100% whole wheat bread, to 2 slices a day. Bread often has a lot of sugar or sodium in it still)
- Eat MORE, at least 5 servings, of a variety of non-starchy vegetables and fruits every day. Limit potatoes, carrots and sweet potatoes are a little better. Try to focus on green and leafy vegetables wherever you can (This is was not discussed in the presentation, but my recommendation if you need help increasing your servings per day of the green stuff, blend up some spinach in your juice! You really won't be able to taste it. You just have to get over the green color or the possible "floaties" if you don't puree it enough. If you still can't get over it, try 100% cranberry juice, spinach and frozen raspberries! It is a beautiful red-violet color)
- Limit refined, starchy foods
- Fruits and Vegetables can reduce your cancer risk by 30%-40%
- At the same time you are lowering your risk for heart disease and diabetes and birth defects in babies (if you are of child bearing age and get pregnant).
- More benefits than only cutting your risk of disease...
- cranberries reduce your chance of getting a urinary tract infection
- grapes and apples improve age related cognitive decline
- pomegranate lowers prostate cancer risk
- orange and grapefruit reduce risk of respiratory and digestive cancers
- additional benefits are continually being found with research
- Animal Foods
- Limit intake of red meat (18 oz per week) and avoid processed meats
- cows, pigs, sheep, hotdogs, ham, bacon, salami, sausage
- These are contributing to cancer. Research has not yet narrowed down the exact reason why (which factor, be it the fat content or hemoglobin type or other)
- If consumed at all, limit consumption of alcoholic beverages per day
- 2 drinks per day for men
- 1 drink per day for women
- Limit salty foods and foods processed with sodium or salt
- Most of our salt intake comes from processed foods.
- preserve foods without using so much salt. try freezing, bottling, drying or fermentation (yogurt).
- Don't use supplements to protect against cancer
- we should try to get our vitamins from our food
- our body can absorb it more easily this way anyway
- talk to your doctor before taking any supplements
- some natural herbs, minerals and supplements can interact negatively with other medications or even just within your body.
- It should be very individualized what you take. Don't take a supplement just because a salesman, friend or neighbor tells you to.
- Make sure you get your cancer screenings and protect yourself from radiation.
No comments:
Post a Comment