Wednesday, October 31, 2007

Extra Weight = Extra Cancer Risk

Extra Weight = Extra Cancer Risk - WebMD
"..."The message is absolutely clear as a bell: The relation of cancer to obesity is so robust, it is going to rank close to the smoking problem in America pretty soon."...researchers working on the project reviewed every published study on weight and cancer to come up with the 7,000 studies on which they base their conclusions and recommendations...the panel came up with 10 recommendations for cutting cancer risk:
  1. Be as lean as possible within the normal range of body weight. Not everyone can become lean, but everyone can stop gaining weight. "Don't put an inch on your waistline or a pound on the scale," James says.
  2. Be physically active as part of everyday life. Get at least 30 minutes of moderate activity, such as brisk walking, every day. And cut back on couch-potato activities such as watching television.
  3. Eat fewer energy-dense foods. Avoid sugary drinks. Cut way back on fast food -- avoid it if possible.
  4. Eat mostly foods of plant origin -- at least five portions (14 ounces) of various nonstarchy vegetables and fruits every day. Eat unprocessed grains and/or legumes (beans) with every meal. Limit refined starchy foods.
  5. Limit intake of red meat -- beef, lamb, and pork -- to less than 18 ounces a week. Avoid smoked, cured, or salted meats.
  6. Limit alcoholic drinks. Zero alcohol is best for cancer prevention. But as moderate alcohol has heart benefits, limit intake to no more than two drinks a day for men and one drink a day for women.
  7. Limit sodium consumption to 2.4 grams per day. Avoid salty foods. And watch out for imported foods that may be made from moldy grains -- they contain cancer-causing aflatoxins.
  8. Dietary supplements are not recommended for cancer prevention. "We looked at this issue in great detail," James says. "The current evidence that the use of supplements can lower cancer rates is explicitly not there."
  9. Breastfeeding protects both the mother and the child against cancer. Aim to breastfeed infants exclusively up to age 6 months, and supplement baby food with breastfeeding thereafter.
  10. Cancer survivors should receive nutritional care from a qualified professional. The recommendations for diet, healthy weight, and physical activity are particularly important for cancer survivors."
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