Healthy Living

1
Healthy Living

• Building an awareness of the relationship between
  diet and cancer risk

2
Reduced Cancer Risk
Weight Management
PHYSICAL ACTIVITY
DIET
3 Keys to Risk Factor Management
3
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.

4
Guideline 1

• Choose Mostly Plant Foods
• Limit Red Meat
• Avoid Processed Meat

Plant Foods bolster our bodies defenses against
cancer
5
How do fruits and vegetableshelp prevent cancer?

• Phytochemicals- (phyto refers to plant)
• chemicals found is plants that help prevent
• diseases such as cancer
• Antioxidants- substances found in
• phytochemicals that help protect cells from
• damage
• Free radicals- substances that damage, or
• oxidize, cells

6
Its not just 5 A Day, Its 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

7
Phytochemicals

• Diallyl sulfides
• Carotenoids-
• Betacarotene
• Lycopene
• Lutein
• Zeaxanthin

• Onions, garlic, leeks
• Carrots,
• cooked tomatoes,
• leafy greens,
• sweet potatoes

8
Phytochemicals

• Indoles and isothiocyanates (cruciferous
  vegetables)
• Isoflavoids

• Broccoli,
• cabbage,
• cauliflower, kale, brussel sprouts
• Soy

9
Phytochemicals

• Phenolic acids
• Saponins
• Terpenes

• Berries, citrus, apples, whole grains and nuts
• Beans, other legumes
• Cherries, rosemary,
• citrus peel

10
Ultimate Goal Meat as a Condiment Not the
Main Event
11
What Can You Do

• 2/3(or more) of your plate fill with vegetables,
  fruits, whole grains
• and beans
• 1/3(or less) with animal foods

12
Guideline 2

• Be Physically Active
• Every Day
• 30 minutes or More

Cancer Rates have increased as the
population has become more sedentary.
13
Physical Activity

• Associated with reduced risk for
• Colon cancer
• Breast cancer
• Lung cancer

14
What Can You Do

• More Walking as part of your day.
• Choose sports or exercise you enjoy.
• Yard Work/Housework
• As you achieve the 30 minute mark
• aim for more!!

15
Guideline 3

• Aim to Be A Healthy Weight throughout Life.

Maintaining a healthy weight is the single
most Important way to protect against
cancer.
16
Portion Control

• Prevents overweight and obesity associated with
  cancer of
• Colon
• Breast
• Pancreas
• Kidney
• Prostate
• Endometrium (lining of uterus)

17
Reducing Risk

• Prevent childhood weight problems
• Have BMI between 18.5 and 25
• Dont gain more than
• 11 pounds during adulthood
• Apple shape more at risk
• Just a 10 weight loss is beneficial

18
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.

19
(No Transcript)
20
Guidelines from AICR and ACS

• Plant based diet with plenty of fruits and
  vegetables
• Low fat, low sodium foods
• Less red meat
• More whole grains
• Breastfeed exclusively for
• 6 months.

• Healthy weight
• Regular physical activity
• Moderate alcohol if at all
• Save storage and preparation of food
• Dont smoke or chew tobacco.

21
Estimate Over 70,000 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, www.dietandcancerreport.org
  .

22
To Reduce Your Riskof Colorectal Cancer

• ?? Increase intensity and duration of
• physical activity
• ?? Eat more vegetables, fruits and whole
• grains
• ?? Limit intake of red meats
• ?? Avoid obesity
• ?? Avoid tobacco use and excessive
• alcohol consumption

23
To Reduce Your Riskof Breast Cancer

• Engage in vigorous physical activity at
• least 4 hours a week
• Minimize lifetime weight gain through
• Limiting calories
• Regular physical activity
• Limit intake of alcoholic beverages
• Eat a variety of vegetables and fruits

24
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 none
• Some animal experiments have shown that
• substances in cruciferous vegetables have
• stopped the growth of human breast
• cancer cells

25
To Reduce Your Riskof Prostate Cancer

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

26
To Reduce Your Riskof Lung Cancer

• Avoid tobacco use or exposure
• Eat at least 5 servings of vegetables
• and fruits each day

27
C A N C E R
PREVENTION