By Emma Weitnauer
The Cancer Council of Australia has published the alarming statistic that in Australia, more than 25 percent of cancer
cases and more than 7600 cancer deaths are attributed to being overweight or obese, physical inactivity, poor diet and excessive alcohol consumption.
In 2000 about 60 percent of Australian adults (7.5 million people) were overweight or obese. Recent estimates indicate that 25-30 percent of Australian children are overweight or obese. These figures are frightening.
Excess weight has been shown to increase the risk of various cancers, such as oesophageal, renal (kidney) and colon (bowel) cancer, and breast cancer in post- menopausal women.
Physical inactivity (lack of exercise) is a risk factor for overweight and obesity problems as well as both colon and breast cancer. The more exercise you do the lower your risk of developing cancer and other chronic diseases. And there are, of course, many other health benefits associated with regular physical activity, such as: reducing body fat, improving cardiovascular fitness, increasing and maintaining bone mineral density, improving energy levels and productivity and reducing stress levels.
Aside from leading to weight problems, poor nutrition is also a key risk factor for the development of many chronic diseases such as cardiovascular disease, type 2 diabetes and cancers. Alcohol in any amount increases the risk of developing cancer. This risk is even higher in smokers who consume alcohol. However, there are recognised cardiovascular benefits with drinking small amounts of red wine.
The Cancer Council of Australia has made some recommendations about nutrition and exercise:
activity a day for good health
- Maintain a healthy body weight
- Do 30 minutes of moderate physical activity a day for good health
- Do 60 minutes of physical activity with some high intensity sessions to reduce cancer risk
- Eat a wide variety of nutritious foods, choose high-fibre foods
- Eat plenty of vegetables, legumes and fruit
- Eat plenty of wholegrain cereals
- Eat lean red meat in moderation (3 to 4 serves a week)
- Choose low-fat foods
- Choose low-salt foods
- Limit alcohol
- Limit caffeine intake
There are many specific foods that have to be shown to reduce the risk of developing various cancers. These foods also improve the health and well being of cancer patients undergoing treatment.
Specific Foods to Reduce Cancer Risk
- Flaxseed oil, vegetable oils, avocado, brazil nuts, peanut butter, seeds
- Fruit and vegetables (red, orange and green)
- Meat, eggs, poultry, seafood and garlic
- Wholegrains and grains with added fibre
- Citrus juices with added fibre
- Cranberries and cranberry juice
- Dairy products with probiotics
- Drinks and salad dressings with antioxidants
- Beetroot and beetroot juice
How do these foods reduce the risk of cancer?
Antioxidants provide a layer of protection for body cells and tissues. They protect against damage from free radicals. Free radicals are produced by body processes (such as metabolism) and by environmental factors such as pollution and cigarette smoke. An overload in free radicals causes damage to body cells, resulting in diseases such as cardiovascular disease and cancer. So foods rich in antioxidants may help prevent these diseases. Vitamins C and E and carotenoids(beta-carotene) and selenium (a mineral) are powerful antioxidants that can be found in foods.
Good sources of vitamin C are red capsicums, brussel sprouts, broccoli, green capsicum, pawpaw, oranges, kiwi fruit and cauliflower.
Vitamin E is found in wheatgerm, peanut butter, nuts, seeds, vegetable oils, avocado and wholegrains.
Beta-carotene is found in red, yellow, leafy-green and orange fruit and vegetables, including carrots, apricots, rockmelon, capsicum, tomatoes, spinach, broccoli, sweet potato and pumpkin.
Recent research on beetroot juice suggests that beetroot can play a beneficial role in cancer prevention. Beetroot has unique chemicals called betalains, which act as antioxidants. Beetroot is also a rich source of carbohydrates,a good source of protein, and has high levels of important vitamins, minerals and micronutrients. It is a good source of dietary fibre, has practically no fat, and no cholesterol - a perfect food! These foods are all great anti-cancer food choices, they also allow for a varied, energy-filled, nutritious and balanced diet. Good food choices, regular exercise, and drinking alcohol in moderation will decrease your cancer risk and you will get more out of life and enjoy it for longer.
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