Healthy Living

Healthy Living

Building an awareness of the relationship between diet and

cancer risk

Reduced Cancer Risk

Weight

Management

DIET PHYSICAL ACTIVITY

3 Keys to Risk Factor Management

Reducing the risk

Colon and rectal cancer reduced 66-75 with high vegetable diet with little meat and alcohol and regular physical activity

Mouth and throat cancer reduced 33-50 with high vegetable and fruit intake and little alcohol

Liver cancer reduced 33-66 with less alcohol

Guideline 1

bull Choose Mostly Plant Foods

bull Limit Red Meat

bull Avoid Processed Meat

Plant Foods bolster our bodiesrsquo defenses against cancer

How do fruits and vegetableshelp prevent cancer

bull Phytochemicals- (ldquophytordquo refers to ldquoplantrdquo)

chemicals found is plants that help prevent

diseases such as cancer

bull Antioxidants- substances found in

phytochemicals that help protect cells from

damage

bull Free radicals- substances that damage or

oxidize cells

Itrsquos not just 5 A Day Itrsquos color too

There are HUNDREDS of phytochemicals

Phytochemicals are the pigments that

provide the color to fruits

and vegetables

Phytochemicals also

prevent cell damage

prevent cancer cells from multiplying

lower cholesterol

Phytochemicals

Diallyl sulfides

Carotenoids- Betacarotene

Lycopene

Lutein

Zeaxanthin

Onions garlic leeks

Carrots

cooked tomatoes

leafy greens

sweet potatoes

Phytochemicals

Indoles and isothiocyanates (cruciferous vegetables)

Isoflavoids

Broccoli

cabbage

cauliflower kale brussel sprouts

Soy

Phytochemicals

Phenolic acids

Saponins

Terpenes

Berries citrus apples whole grains and nuts

Beans other legumes

Cherries rosemary

citrus peel

Ultimate Goal ndash Meat as a Condiment ndash Not the Main

Event

What Can You Do

bull 23(or more) of your plate fill with vegetables fruits whole grains

bull and beans

bull 13(or less) with animal foods

Guideline 2

bull Be Physically Active

bull Every Day

bull 30 minutes or More

Cancer Rates have increased as the population has become more sedentary

ndash Physical Activity

bull Associated with reduced risk for ndash Colon cancerndash Breast cancerndash Lung cancer

What Can You Do

bull More Walking as part of your day

bull Choose sports or exercise you enjoy

bull Yard WorkHousework

bull As you achieve the 30 minute mark

aim for more

Guideline 3

bull Aim to Be A Healthy Weight throughout Life

Maintaining ahealthy weight isthe single most Important way to protect against cancer

Portion ControlPrevents overweight and obesity associated

with cancer of ndash ndash Colonndash Breastndash Pancreasndash Kidneyndash Prostatendash Endometrium (lining of uterus)

Reducing Risk

bull Prevent childhood weight problems

bull Have BMI between 185 and 25

bull Donrsquot gain more than

11 pounds during adulthood

bull Apple shape more at risk

bull Just a 10 weight loss is beneficial

What You Can Do

Approach a ten pound gain take action

Reshape meals

Increase proportion of plant foods on your plate

Increase activity

Focus on reducing risk of cancer

Guidelines from AICR and ACS

bull Plant based diet with plenty of fruits and vegetables

bull Low fat low sodium foods

bull Less red meatbull More whole grains bull Breastfeed

exclusively for 6 months

bull Healthy weightbull Regular physical

activitybull Moderate alcohol if at

allbull Save storage and

preparation of foodbull Donrsquot smoke or chew

tobacco

Estimate Over 70000 US Breast Cancer Cases Preventable Every Year

The conclusions on breast cancer in the 2007 report were based on data from 873 studies while the newly updated review includes evidence from an additional 81 studies that have been published since then The update will be published on the Expert Report website wwwdietandcancerreportorg

To Reduce Your Riskof Colorectal Cancer

1048708 Increase intensity and duration of physical activity1048708 Eat more vegetables fruits and whole grains1048708 Limit intake of red meats1048708 Avoid obesity1048708 Avoid tobacco use and excessive alcohol consumption

To Reduce Your Riskof Breast Cancer

Engage in vigorous physical activity at

least 4 hours a week

Minimize lifetime weight gain through

ndash Limiting calories

ndash Regular physical activity

Limit intake of alcoholic beverages

Eat a variety of vegetables and fruits

Cruciferous vegetables andBreast cancer

A recent large study found a 40-50 lower risk of postmenopausal breast cancer among women who ate 1-2 servings of cruciferous vegetables per day compared to women who ate little or noneSome animal experiments have shown that substances in cruciferous vegetables have stopped the growth of human breast cancer cells

To Reduce Your Riskof Prostate Cancer

Limit intake of foods from animal products especially red meats and high fat dairy productsEat a variety of vegetables and fruits daily (lycopene hypothesis)Limited evidence on the benefits of ndash Vitamin E ndash Selenium

To Reduce Your Riskof Lung Cancer

Avoid tobacco use or exposure

Eat at least 5 servings of vegetables

and fruits each day

C A N C E R

PREVENTION