When it comes to cancer, some factors related to risk are out of our control. On the other hand, numerous lifestyle factors that can reduce risk are within our control.
These include physical activity, eating habits, smoking, alcohol intake, and body weight. Even better news is that the goals for reducing cancer risk are the same as what would be recommended for anyone trying to lead a healthy, high quality life. They can benefit many other medical concerns as well.
The American Cancer Society has established a number of recommendations for cancer prevention. For exercise, they suggest that adults get at least 150 minutes of moderate or 75 minutes of vigorous activity per week (or a combination). Spreading this activity throughout the week is preferable. If you do not have larger blocks of time, you can even split the exercise into several bouts a day. Wearing a pedometer is a helpful and fun way to keep track of cardiovascular exercise.
By keeping physical activity more pleasurable, you are more likely to continue it long-term. The obvious simultaneous goal is to spend less of your day doing sedentary activities.
When it comes to eating patterns, the society suggests eating a lot of fruit and vegetables, choosing whole rather than refined grains, and limiting red/processed meats. Research is suggesting a more Mediterranean style diet. This means including some plant-based proteins like beans/legumes, omega three fatty acids (think fish), and a moderate amount of olive oil (very high intakes can work against weight control).
The eating pattern should also focus on achieving and maintaining a healthy body weight. The actual guideline is to "be as lean as possible throughout life without being underweight." If you are currently overweight, note that every pound closer to the recommended goal is helpful.
Since cancer prevention should begin as early as possible, children and teens should follow the same guidelines as adults, except for exercise. Their goal should be at least an hour of moderate or vigorous activity daily, with vigorous activity happening at least three times a week.
The general goal for alcohol intake is not more than two drinks a day for males and not more than one a day for females. Quitting smoking is another very strong recommendation.
As you can see, all these guidelines noted above are the same as those for people with high blood pressure, high cholesterol, diabetes, and other medical problems. If you are currently not following these recommendations, consider ways you could start to move in that direction. Since change is often difficult, start either with the ones you find the easiest to change or those you deem the most important. Take baby steps and congratulate yourself for any actions that help you to make progress toward your end goals.
For physical activity, start at your current fitness level and proceed gradually. Listen to your body. The three variables you have are frequency, duration and intensity of exercise. A good plan might be to shoot for daily activity (frequency) to establish the habit. Do not ask yourself "Am I going to exercise today?" but instead "What am I going to do for exercise today and when am I going to fit it in?" Then build on that base to increase the time spent and the intensity as possible.
Increasing physical activity will greatly help with weight goals as well, but making beneficial dietary changes at the same time can boost the positive results. Why work against yourself by taking the time and effort to add exercise and then counter the weight loss goal by eating a poor diet! Focus on eating frequently throughout the day so you are in better control of food quality and quantity. Preplan healthy snacks so they are always available.
Choose nutrient-rich foods first. Try to limit "extras" (less healthy high-fat foods and foods/beverages high in added sugar). Fill up on fruits and vegetables. These can help you to feel fuller on fewer calories and they contain a bounty of nutrients that can contribute to cancer prevention. Consider keeping only healthy foods in the home so you do not have to resist temptation on a regular basis. If you truly want a treat, go out and secure it but only buy a single serving.
Although nutrients are important, they should be secured through healthy foods — high intakes from supplemental forms are not recommended. Research has shown that larger supplemental doses may actually increase the risk of some cancers.
In the past, soy foods were questioned with regard to the possible promotion of some cancers. Newer research is actually looking at potentially positive effects of soy for the prevention and recurrence of certain cancer types. Until more research is done, however, the current recommendation is to take a conservative approach — a moderate intake of "whole" soy foods (edamame, soy nuts, etc.) for those people choosing to include soy in their diets and lesser intakes of processed soy products or isoflavone supplements.
Considering lifestyle changes for reducing the risk of cancer, as well as many other medical conditions, means an opportunity to improve short- and long-term health and quality of life. Even with a genetic predisposition, remember you still have some control over the outcomes.
Pam Stuppy, MS, RD, CSSD, LD, is a registered, licensed dietitian with nutrition counseling offices in York, Maine, and Portsmouth. She is also the nutritionist for Phillips Exeter Academy, presents workshops nationally, and is board certified as a specialist in sports dietetics. Visit www.pamstuppynutrition.com for nutrition information, healthy cooking tips, and recipe ideas.