| You Can Reduce Your Risk of Breast Cancer... | | | | 1. Check your Body Mass Index (BMI) to determine if |
| We hear it all the time? lose weight for your health. | | | | weight has become health risk. According to the |
| Few people however, realize the extent to which this | | | | Centers for Disease Control and Prevention, 60% of |
| is critical to their physical well-being and ultimately | | | | Americans are overweight, defined as having a BMI |
| their life expectancy. | | | | (a ratio of height to weight) over 25. Of those, |
| In January 2003, the Journal of the American Medical | | | | nearly half (27%) qualify as obese, with a body mass |
| Association featured a study finding that obesity | | | | index of 30 or more. In 1980, just 15% of Americans |
| appears to lessen life expectancy, especially among | | | | were considered obese. |
| young adults. The researchers compared Body-Mass | | | | 2. Match your diet to your body's requirements. If |
| Index (BMI) to longevity and found a correlation | | | | you eat and drink more calories than your body |
| between premature death and higher BMIs. For | | | | requires you will put on weight. Learn to control |
| example, a 20-year-old white male, 5'10" weighing 288 | | | | calories and portion sizes, make recipes leaner, and |
| pounds with a BMI of greater than 40 was estimated | | | | eat infrequently from fast food restaurants. Also |
| to lose 13 years of his life as a result of obesity. | | | | learn how to snack with healthful choices. |
| Jamie McManus, M.D., F.A.A.F.P. and author of "Your | | | | 3. Color your diet with a large variety of colorful, |
| Personal Guide to Wellness" notes that while this | | | | cancer-fighting fruit and vegetables. There are seven |
| study referenced extreme levels of obesity, there | | | | different color ranges of both fruit and vegetables |
| are still millions of overweight people in developed | | | | and by choosing between 5 to 9 daily serves from a |
| countries with a life expectancy rate that is three to | | | | wide range of fruit and vegetables, we are extending |
| five years less than their healthy-weight counterparts. | | | | our consumption of cancer (and other disease) |
| She also estimates that there are 600,000 obesity | | | | fighting nutrients. |
| related deaths each year in America. | | | | 4. Eat lean protein with every meal. Protein provides |
| Just how does obesity shorten our lifespan? The | | | | a powerful signal to the brain providing a longer sense |
| answer to this question is complex, yet there is a | | | | of fullness. The right source of protein is essential to |
| clear link between obesity and the development of | | | | controlling your hunger with fewer calories and |
| cancer. An extensive study conducted by the | | | | necessary to maintain your lean muscle mass. Choices |
| American Cancer Institute involving 750,000 people | | | | of protein should be flavored soy shakes with fruit; |
| showed that obesity significantly increased the risk of | | | | the white meat of chicken and turkey, seafood such |
| cancer developing in the following organs: breast, | | | | as shrimps, prawns scallops and lobster and ocean |
| colon, ovaries, uterus, pancreas, kidneys and | | | | fish or vegetarians may prefer soy based meat |
| gallbladder. | | | | substitutes. |
| Michael Thun, MD, vice-president of epidemiology and | | | | 5. Rev up your metabolism with activity. If you want |
| surveillance research for the American Cancer | | | | to enjoy a lifetime of well-being, exercise is a key |
| Society (ACS) says one reason obesity may raise | | | | ingredient. Colleen Doyle, MS, RD, director of nutrition |
| cancer risk is because fat cells produce a form of | | | | and physical activity for the American Cancer Society |
| estrogen called estradiol that promotes rapid division | | | | (ACS), says adults should do something for 30 |
| of cells, increasing chances of a random genetic error | | | | minutes each day that takes as much effort as a |
| while cells are replicating, which can lead to cancer. In | | | | brisk walk. Children should be active for an hour each |
| addition, fat centered around the abdomen may | | | | day. We are more likely to develop habits around |
| increase insulin and insulin-like growth factors in the | | | | things we enjoy, so seek activities which you enjoy |
| blood, which may increase cancer risk. | | | | doing. It is also helpful to build physical activity into |
| "Women who are obese after menopause have a | | | | your daily routine: use the stairs instead of the |
| 50% higher relative risk of breast cancer," notes | | | | escalator or lift at work, park your car in the parking |
| Thun, "and obese men have a 40% higher relative | | | | bay furthest from the super market and don't use |
| risk of colon cancer?. Gallbladder and endometrial | | | | the remote control to change TV channels. |
| cancer risks are five times higher for obese | | | | 6. Get support to ensure you develop a healthful |
| individuals".There is evidence that cancer rates in | | | | eating plan and reach your goal weight. Whilst a small |
| developed countries are increasing at 5 to 15 times | | | | percentage of people possess the discipline to lose |
| faster than developing countries. A major contributor | | | | weight, many obese people have developed strong |
| to this alarming reality has proven to be diet. In | | | | thoughts and habits concerning the food they eat. In |
| populations where the diet consists mostly of fresh | | | | order to establish new habits, most people respond |
| fruit and vegetables and whole grains in contrast to | | | | well to some form of consistent encouragement and |
| the typical Western diet of fatty meats, refined | | | | coaching. A study, "Effects of Internet Behavioral |
| flours, oils and sugars ? the risk of cancer is much | | | | Counseling on Weight Loss in Adults at Risk of Type |
| lower. | | | | 2 Diabetes" shows that participants who had the |
| The interaction of diet and the development of | | | | support of weight loss coaching lost more weight |
| cancer is an active field of research and Dr David | | | | than those who didn't. The study concluded that the |
| Heber, M.D., Ph.D. and author of "What Color is Your | | | | support of a weight loss coach can significantly |
| Diet", says "It appears that diet has its most | | | | improve weight loss results. |
| significant effects after the cancer has already | | | | Being overweight or obese has been identified next |
| formed, acting to inhibit or stimulate the growth of | | | | to smoking, as the most preventable major risk to |
| that cancer". At the risk of oversimplifying a complex | | | | developing cancer. Even small weight losses have |
| set of interactions, the typical Western diet that | | | | been shown to have beneficial health effects. So it's |
| leads to obesity may actually act to stimulate the | | | | never to late to start and you can never be too |
| growth of cancer cells.It is never too late to improve | | | | young or too old to be concerned about your health |
| your health through healthful eating and adopting a | | | | and do something about achieving a more healthy |
| more health-giving lifestyle. Here are simple steps to | | | | weight. |
| follow which can make an immediate improvement to | | | | Keith Londrie II is a recognized expert with body fat |
| your health and vitality. Please check this web site for | | | | and obesity. Please stop by his web site to learn |
| more information -> | | | | more aboutbreast cancer. |