New American Cancer Society Guidelines on Weight, Diet, Exercise

[Guest guest]

Good Morning!

 

New American Cancer Society Guidelines on Weight, Diet, Exercise

 

If Americans are serious about reducing their risk of cancer,

according to new ACS guidelines, they need to get serious about

watching their weight, eating a healthy diet, and staying physically

active.

 

The American Cancer Society Guidelines on Nutrition and Physical

Activity for Cancer Prevention were published Thursday in the ACS

journal CA: A Cancer Journal for Clinicians.

 

The chief recommendations:

 

-Maintain a healthy weight throughout life.

-Adopt a physically active lifestyle.

-Eat a healthy diet, with an emphasis on plant sources.

-Limit alcohol, if you drink it at all.

 

The guidelines also call for community efforts to make it easier for

people to eat better and get the exercise they need, and to make

people aware of recent social trends that can stand in their way.

 

For instance, over the past few decades Americans have been working

longer hours; taking longer commutes; finding more processed,

fattening foods on their supermarket shelves; and seeing more ads for

junk food. At the same time, portion sizes at restaurants and fast-

food places have ballooned -- right along with the American

waistline.

 

Public and private efforts are needed to fight those trends, the

guidelines contend. Suggested strategies include insisting on

healthier meals at schools and workplaces and on safe, accessible

places for physical activity.

 

Strong Link Between Weight and Cancer

The new guidelines place a much stronger emphasis on weight control

than previous versions, said Colleen Doyle, MS, RD, director of

nutrition and physical activity at ACS and a co-author of the new

guidelines.

 

Few people associate excess weight with cancer, but being too heavy

is known to raise a person's risk of developing certain types of the

disease, including breast cancer in women past menopause, and cancers

of the colon, endometrium, esophagus, and kidney. Being overweight

may also be linked to cancers of the pancreas, gallbladder, thyroid,

ovary, and cervix, as well as multiple myeloma, Hodgkin disease, and

aggressive prostate cancer.

 

In the US, anywhere from 14% to 20% of cancer deaths are thought to

be related to excess weight. Nearly two-thirds of Americans are

overweight, including 30% who are obese.

 

But if being overweight increases one's risk of cancer, does dropping

those extra pounds lead to a drop in risk? For at least one very

common cancer, the answer is yes, said Doyle, and it's likely true

for other cancers, too.

 

" We haven't had evidence in the past that losing weight reduces the

risk of cancer, " Doyle explained, " but now there is evidence that

losing weight can reduce the risk for post-menopausal breast cancer,

and because of hormonal changes that occur with weight loss, there's

reason to believe it's beneficial for other cancers as well. "

 

That's why keeping weight at a healthy level is now the top ACS

recommendation for cancer prevention. The guidelines use BMI, or body

mass index, to define healthy weight. BMI takes height and weight

into account; a healthy BMI is generally between 18.5 and 24.9.

People with a BMI between 25 and 29.9 are considered overweight,

while those with a BMI over 30 are considered obese.

 

Portion control is one way to maintain a healthy weight, according to

the guidelines. Exercise is another.

 

Exercise: The More, the Better

The recommendation for daily physical activity has changed in the new

guidelines. Previously, 30 minutes of cumulative activity --

including everyday things like walking from the parking lot to the

mall or climbing the stairs at home -- at least 5 days a week was

thought to be enough for adults.

 

But it's not enough, the new guidelines point out. The new

recommendation is for adults to get at least 30 minutes of moderate

to vigorous activity in addition to those everyday activities, and to

do so at least 5 days a week. More activity -- 45-60 minutes -- is

even better.

 

" We want to motivate people to move more, " said Doyle. " We're still

encouraging people to take the stairs and to park farther from their

office door, but also to strive for at least 30 minutes of planned,

intentional physical activity on most days of the week. "

 

For children, the recommendation is for 60 minutes of moderate or

vigorous activity (and that includes everyday activities) at least 5

days a week.

 

Moderately intense activities include things like walking, dancing

cycling, skating, golfing, and mowing the lawn. Vigorous activities

are things like jogging or running, weight training, aerobics,

swimming, soccer, or racquetball .

 

Exercise is also important because it helps keep weight in check.

People who want to loseweight should try to get 60-90 minutes of

exercise each day, Doyle said.

 

But calories are probably a more important factor in weight loss than

exercise, she added. That's because many typical meals -- say a fast-

food burger, fries, and soda -- have more calories than the average

person is likely to burn off in an exercise session.

 

" Bottom line: To lose weight, absolutely be more active, but watch

your portion sizes and your food choices, as well, " Doyle said.

 

Eat Your Veggies

People can also keep calories under control by replacing high-

calories foods with more fruits and vegetables, which are low-cal but

nutritious and filling. The new guidelines, as did previous ones,

recommend eating at least 5 servings of fruits and vegetables each

day. These foods may reduce the risk of lung, esophagus, stomach, and

colorectal cancer -- plus, they're good for you in a number of other

ways as well.

 

The guidelines also say people should limit red and processed meat in

favor of fish, poultry, or beans, and trim refined carbohydrates like

white bread, rice, and pastas in favor of whole grains.

 

If alcohol is consumed, it should be limited to 2 drinks a day for

men and 1 for women. Women who are at high risk of breast cancer

might want to consider cutting out spirits entirely, the new

guidelines say, because drinking alcohol is known to increase breast

cancer risk, especially in women who don't get enough folate in their

diet.

 

 

Reference: " American Cancer Society Guidelines on Nutrition and

Physical Activity for Cancer Prevention: Reducing the Risk of Cancer

With Healthy Food Choices and Physical Activity. " Published in the

Sep./Oct. 2006 CA: A Cancer Journal for Clinicians (Vol. 56, No. 5:

254-281). First author: Lawrence H. Kushi, ScD, Kaiser Permanente,

Oakland, California.

[Guest guest]

thanx for the FYI. it is good to know that i am on the right track. i can feel

the difference in my body since adopting a modified vegetarian lifestyle.

 

 

yogiguruji <yogiguruji wrote:

Good Morning!

 

New American Cancer Society Guidelines on Weight, Diet, Exercise

 

If Americans are serious about reducing their risk of cancer,

according to new ACS guidelines, they need to get serious about

watching their weight, eating a healthy diet, and staying physically

active.

 

The American Cancer Society Guidelines on Nutrition and Physical

Activity for Cancer Prevention were published Thursday in the ACS

journal CA: A Cancer Journal for Clinicians.

 

The chief recommendations:

 

-Maintain a healthy weight throughout life.

-Adopt a physically active lifestyle.

-Eat a healthy diet, with an emphasis on plant sources.

-Limit alcohol, if you drink it at all.

 

The guidelines also call for community efforts to make it easier for

people to eat better and get the exercise they need, and to make

people aware of recent social trends that can stand in their way.

 

For instance, over the past few decades Americans have been working

longer hours; taking longer commutes; finding more processed,

fattening foods on their supermarket shelves; and seeing more ads for

junk food. At the same time, portion sizes at restaurants and fast-

food places have ballooned -- right along with the American

waistline.

 

Public and private efforts are needed to fight those trends, the

guidelines contend. Suggested strategies include insisting on

healthier meals at schools and workplaces and on safe, accessible

places for physical activity.

 

Strong Link Between Weight and Cancer

The new guidelines place a much stronger emphasis on weight control

than previous versions, said Colleen Doyle, MS, RD, director of

nutrition and physical activity at ACS and a co-author of the new

guidelines.

 

Few people associate excess weight with cancer, but being too heavy

is known to raise a person's risk of developing certain types of the

disease, including breast cancer in women past menopause, and cancers

of the colon, endometrium, esophagus, and kidney. Being overweight

may also be linked to cancers of the pancreas, gallbladder, thyroid,

ovary, and cervix, as well as multiple myeloma, Hodgkin disease, and

aggressive prostate cancer.

 

In the US, anywhere from 14% to 20% of cancer deaths are thought to

be related to excess weight. Nearly two-thirds of Americans are

overweight, including 30% who are obese.

 

But if being overweight increases one's risk of cancer, does dropping

those extra pounds lead to a drop in risk? For at least one very

common cancer, the answer is yes, said Doyle, and it's likely true

for other cancers, too.

 

" We haven't had evidence in the past that losing weight reduces the

risk of cancer, " Doyle explained, " but now there is evidence that

losing weight can reduce the risk for post-menopausal breast cancer,

and because of hormonal changes that occur with weight loss, there's

reason to believe it's beneficial for other cancers as well. "

 

That's why keeping weight at a healthy level is now the top ACS

recommendation for cancer prevention. The guidelines use BMI, or body

mass index, to define healthy weight. BMI takes height and weight

into account; a healthy BMI is generally between 18.5 and 24.9.

People with a BMI between 25 and 29.9 are considered overweight,

while those with a BMI over 30 are considered obese.

 

Portion control is one way to maintain a healthy weight, according to

the guidelines. Exercise is another.

 

Exercise: The More, the Better

The recommendation for daily physical activity has changed in the new

guidelines. Previously, 30 minutes of cumulative activity --

including everyday things like walking from the parking lot to the

mall or climbing the stairs at home -- at least 5 days a week was

thought to be enough for adults.

 

But it's not enough, the new guidelines point out. The new

recommendation is for adults to get at least 30 minutes of moderate

to vigorous activity in addition to those everyday activities, and to

do so at least 5 days a week. More activity -- 45-60 minutes -- is

even better.

 

" We want to motivate people to move more, " said Doyle. " We're still

encouraging people to take the stairs and to park farther from their

office door, but also to strive for at least 30 minutes of planned,

intentional physical activity on most days of the week. "

 

For children, the recommendation is for 60 minutes of moderate or

vigorous activity (and that includes everyday activities) at least 5

days a week.

 

Moderately intense activities include things like walking, dancing

cycling, skating, golfing, and mowing the lawn. Vigorous activities

are things like jogging or running, weight training, aerobics,

swimming, soccer, or racquetball .

 

Exercise is also important because it helps keep weight in check.

People who want to loseweight should try to get 60-90 minutes of

exercise each day, Doyle said.

 

But calories are probably a more important factor in weight loss than

exercise, she added. That's because many typical meals -- say a fast-

food burger, fries, and soda -- have more calories than the average

person is likely to burn off in an exercise session.

 

" Bottom line: To lose weight, absolutely be more active, but watch

your portion sizes and your food choices, as well, " Doyle said.

 

Eat Your Veggies

People can also keep calories under control by replacing high-

calories foods with more fruits and vegetables, which are low-cal but

nutritious and filling. The new guidelines, as did previous ones,

recommend eating at least 5 servings of fruits and vegetables each

day. These foods may reduce the risk of lung, esophagus, stomach, and

colorectal cancer -- plus, they're good for you in a number of other

ways as well.

 

The guidelines also say people should limit red and processed meat in

favor of fish, poultry, or beans, and trim refined carbohydrates like

white bread, rice, and pastas in favor of whole grains.

 

If alcohol is consumed, it should be limited to 2 drinks a day for

men and 1 for women. Women who are at high risk of breast cancer

might want to consider cutting out spirits entirely, the new

guidelines say, because drinking alcohol is known to increase breast

cancer risk, especially in women who don't get enough folate in their

diet.

 

Reference: " American Cancer Society Guidelines on Nutrition and

Physical Activity for Cancer Prevention: Reducing the Risk of Cancer

With Healthy Food Choices and Physical Activity. " Published in the

Sep./Oct. 2006 CA: A Cancer Journal for Clinicians (Vol. 56, No. 5:

254-281). First author: Lawrence H. Kushi, ScD, Kaiser Permanente,

Oakland, California.

 

 

 

 

 

 

 

 

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