Fighting Cancer with Food and Physical Activity Christine Zoumas, MS, RD Project Manager, Diet and Physical Activity Shared Resources Health Sciences Instructor Department of Family and Preventive Medicine Cancer Prevention and Control Program UC San Diego Moores Cancer Center
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Health Sciences Instructor Department of Family and Preventive Medicine
Cancer Prevention and Control ProgramUC San Diego Moores Cancer Center
CancerOne-third of cancer deaths that occur in the
United States each year can be attributed to diet and physical activity habits, including overweight and obesity
Nutrition and Cancer
Guidelines on Nutrition and Physical Activity for Cancer Prevention
Nutrition and Physical Activity Guidelines for Cancer Survivors
WCRF/AICR's Second Expert Report Food, Nutrition, Physical Activity, and the Prevention of Cancer: a Global Perspective
ACS Guidelines on Nutrition and Physical Activity for Cancer Prevention
Clearly associated with an increased risk of developing many cancers: breast in postmenopausal women, colon, rectum, endometrium, adenocarcinoma of the esophagus, kidney, and pancreas
Probably associated with an increased risk gallbladder
May also be associated with an increased risk of liver, cervix, ovary, non-Hodgkin lymphoma, multiple myeloma, and aggressive forms of prostate cancer
Overweight and obesity are…
Classification of Overweight and Obesity by BMI, Waist Circumference and Associated Disease Risk*
Disease Risk* Relative to Normal Weight and Waist Circumference
Men ≤102 cm (≤40 in) >102 cm (>40 in)
Women ≤88 cm (≤35 in)
>88 cm (>35 in)
BMI (kg/m2)
Underweight <18.5 — —
Normal+ 18.5 – 24.9 — —
Overweight 25.0 – 29.9 Increased High
Obesity 30.0 – 34.9 High Very High
35.0 – 39.9 Very High Very High
Extreme Obesity
≥40 Extremely High Extremely High* Disease risk for type 2 diabetes, hypertension, and CVD.+ Increased waist circumference can also be a marker for increased risk even in persons of normal weight.
Source (adapted from): Preventing and Managing the Global Epidemic of Obesity. Report of the World Health Organization Consultation of Obesity. WHO, Geneva, June 1997
5% to 10% is likely to have significant health benefits for those that are currently overweight or obese
Physical ActivityPhysical activity may reduce the risk of
several types of cancer, including cancers of the breast, colon, and endometrium, as well as advanced prostate cancer, and possibly pancreatic cancer
Studies have demonstrated that physical activity after cancer diagnosis is associated with a reduced risk of cancer recurrence and improved overall mortality among multiple cancer survivor groups
Physical Activity Recommendations
150 minutes of moderate or 75 minutes of intense activity per week
300 minutes of moderate intensity activity per week or 150 minutes of vigorous activity per week
Muscle-strengthening activities involving all major muscle groups at least 2 days per week
Moderate and Vigorous ActivityEffort Scale
The Talk Test
Another way to rate your exercise intensity
is to try the Talk Test.
If you can carry on a conversation
and talk in sentences =
Very light Effort
(like 1 and 2 on the Effort Scale).
If you can talk,
but not in full sentences =
Moderate Effort
If you can talk,
but you’d rather not =
Hard Effort
If you cannot say a word =
Very, Very Hard Effort
(like a 10 on the Effort Scale).
0 No effort at all
1 Very, very little effort
2 Light effort (stretching)
3 Moderate effort
4 Somewhat hard
5 Hard
6
7 Very Hard
8
9
10 Highest Possible Efffort Very, very hard (running fast,
like you’re being chased)
Achieve a Healthy Dietary Pattern
The majority of nutrition research has focused on the effect of individual nutrients, bioactive food components, or specific foods
People eat food, not nutrients, and even specific foods are generally consumed in a pattern that is characterized by several features and bioactive component
Dietary Patterns Individuals who eat more processed and red
meat, potatoes, refined grains, and sugar sweetened beverages and foods are at a higher risk of developing certain cancers or dying from cancer
Individuals consuming a diet that contains a variety of vegetables and fruits, whole grains, and fish or poultry or that is lower in red and processed meats is associated with a lower risk of developing certain cancers or dying from cancer.
Eat more Vegetables and Fruits
Eat at least 2.5 cups of vegetables and fruits each day
Vegetables (including beans) and fruits are complex foods, each containing numerous potentially beneficial vitamins, minerals, fiber, carotenoids, and other bioactive substances that may help prevent cancer and potentially inhibit cancer progression
PHYTOCHEMICALS
PhytochemicalsStimulate the immune system
Block the potential for carcinogens to be formed
Reduce inflammation
Prevent DNA damage
Reduce oxidation, the damage to cells that occurs with aging and exposure to pollution
Slow the growth rate of cancer cells
Help to regulate hormones, such as estrogen and insulin
Potential Cancer FightingFighting Foods
Dark Green Leafy Vegetables
Contain carotenoids (lutein and zeanthin), folate, and fiber
Allium VegetablesFoods belonging to the allium family of vegetables
may protect against stomach cancer.
Evidence shows that garlic, in particular, may decreases one’s chances of developing colorectal cancer.
• Garlic • Leeks
• Onions • Chives
Legumes (Dry Beans, Split Peas and Lentils)
Foods from the legume family include beans, peas, lentils, peanuts, and soybeans
Legumes are rich in fiber, an excellent source of folate and a good source of protein
Legumes contain other health-promoting substances that may also protect against cancer
Eat More Whole Grains
Whole grains are rich in fiber and a variety of compounds that have important biological activity and antioxidant effects.
Look for whole grains in bread, crackers, pasta, rice and cereals
Whole Grains
Limit Consumption of Products with Added Sugars High sugar intake has not been shown to
increase the risk or progression of cancer, however…
Food and beverages that are high in added sugar can add substantial amounts of calories to the diet and thus can promote weight gain
Most foods that are high in added sugar do not contribute many nutrients to the diet and often replace more nutritious food choices
Limit Consumption of Red Meats and Avoid Processed Meats.
Studies show we can eat up to 18 ounces a week of red meat (such as beef, pork and lamb) without raising cancer risk.
Research on processed meat shows cancer risk starts to increase with any portion. The term processed meat refers to meats
preserved by smoking, curing or salting, or by the addition of preservatives.
Limit Consumption of Red Meats and Avoid Processed Meats.
Frying, broiling, or grilling meats at very high temperatures creates chemicals that might
increase cancer risk
AlcoholFor cancer prevention, American Institute
for Cancer Research (AICR) recommends not to drink alcohol.
If you do drink alcohol, limit your consumption to no more than two drinks a day for men and one drink a day for women.
Supplement Use
• Over half of patients after diagnosis with cancer report that they take supplements
• Evidence from both observational studies and clinical trials suggests that dietary supplements are unlikely to improve prognosis or overall survival after the diagnosis of cancer, and may actually increase mortality