Weighing your risk for cancer

Weight and Cancer

Did you know?

According to the Continuous Update Project (http://wcrf.org/int/research-we-fund/continuous-update-project-cup) a strong link between your risk of cancer and excess body weight has been found in 9 different types of cancer, including:

Esophagus
Pancreas
Colon and Rectum
Endometrium
Kidney
Postmenopausal Breast
Gallbladder
Ovarian
Prostate (advanced)

Why?

The fat you store, especially fat stored in your mid-section, causes chronic inflammation and insulin resistance both of which stimulate rapid cell growth. Fat cells also produce estrogen, which triggers cell growth. This means, overweight people have a high rate of cell division occurring in their bodies and the more often a cell divides, the higher the chance for cancer to develop.

Portion Distortion:

Consuming an extra 100 calories daily for a year, without exercising them off, can lead to a 10 pound weight gain. To further break it down, as little as 10 calories a day of unburned calories will cause a gain of 1 pound per year. Unfortunately, eating an extra 100 calories per day is easier than you think with today’s portions. Check out the picture below to learn more about portion distortion and take the National Institute for Health’s interactive quiz available at: NHLBI Portion Distortion

What Should You Do?

Be mindful of your portions. Look at the nutrition facts label to learn what one serving is
Limit the amount of “empty calories”. Empty Calories are calories that come from added sugar and fats which increase the total number of calories you are eating without providing any of the health beneficial vitamins, minerals, and fiber. i.e. soda, sweet tea, fruit juice, candy, pastries…
Choose whole grains instead of refined grains i.e. whole wheat bread vs. white bread
Stick to a schedule and try to eat at the same time every day. Eat before you get too hungry
Have your meals planned in advance, that way, you won’t be reaching for the higher calorie convenience foods when it comes time to eat
At meals, make half your plate a fruit or vegetable
Drink water for a ZERO calorie refreshment
Eat slower to enjoy each bite and pay more attention to signs of being full
Split desserts and don’t be afraid to ask for to-go containers at restaurants
Ask for sauces, dressings, and gravies on the side
Be physically active at least 30 minutes everyday