Thirty percent of cancer deaths can be attributed to unhealthy nutritional habits, obesity, and a lack of exercise. Obesity is quickly escalating into a national epidemic. Sixty-five percent of Americans are overweight or obese, which puts them at risk for several diseases in addition to cancer, such as cardiovascular diseases and diabetes. Obesity is characterized by having a body mass index (BMI) greater or equal to 30 kg/m2. Obesity rates have increased from 14.5% in 1974 to 30.4% in 2002. A person with a BMI under 25 kg/m2 is considered normal weight. This growing trend of obesity has been attributed to larger portion sizes, the availability of cheap foods that are high in fat and calories, and less physical activity.
An unhealthy diet has been linked to higher cancer risk in several forms of cancer. Even for people who are not overweight, a diet low in fat can help prevent cancer. A recent University of California Los Angeles study indicated that a low-fat diet could cut the risk of breast cancer recurrence by 24%. The International Agency for Research on Cancer has reported that high fruit and vegetable consumption could lower the risk of developing certain cancers, such as lung, stomach, kidney, colon, rectum, bladder, pharynx, esophagus and larynx. Evidence also indicates that consuming red meats and salts may increase your cancer risk.
Alcohol use has been attributed to causing cirrhosis-mediated liver cancer. It is also a risk factor for developing breast cancer. According to the Susan G. Komen Breast Cancer Foundation, consuming one alcoholic drink per day may increase a woman’s risk of developing breast cancer by a relative amount of 9% above that of non-drinkers. Consuming 2-4 drinks per day could increase the relative risk of developing breast cancer by 40%. Alcohol use can also interact with smoking to cause cancers of the upper respiratory and gastrointestinal tracts, a Harvard study reports.
Several studies have indicated that exercise reduces the risk of developing some cancers, such as breast and colon cancer. Exercise may decrease colon cancer risk by up to 50%. A recent Public Health Agency of Canada study reported in the International Cancer Journal showed that moderate levels of physical activity may lower a woman’s risk of developing ovarian cancer by up to 33%. Other studies have also indicated the exercise can increase the survival rates for breast and prostate cancer patients. Many people are intimidated by the thought of beginning an intensive exercise regime, but even moderate levels of activity, such as walking 30 minutes five times per week, could reduce your risk of cancer.
ACS recommends the following guidelines for maintaining a healthy body and lowering your cancer risk:
Eat a variety of healthful foods with an emphasis on plant sources, including 5 or more servings of fruits and vegetables each day
Adopt a physically active lifestyle by exercising at least 30 minutes each day, 5 days per week
Maintain a healthful body weight throughout life by balancing caloric intake and exercise