CAN YOU REDUCE YOUR RISK OF BREAST CANCER

CAN YOU REDUCE YOUR RISK OF BREAST CANCER
BY: KIM BEARDSMORE



we hear it all the time...lose weight for your
HEALTH. FEW PEOPLE HOWEVER, REALIZE THE EXTENT TO
which this is critical to their physical well-being
and ultimately their life expectancy.


in january 2003, the journal of the american
medical association featured a study finding that
OBESITY APPEARS TO LESSEN LIFE EXPECTANCY,
especially among young adults. the researchers
compared body-mass index (bmi) to longevity and
FOUND A CORRELATION BETWEEN PREMATURE DEATH AND
higher bmis. for example, a 20-year-old white male,
5'10" weighing 288 pounds with a bmi of greater
THAN 40 WAS ESTIMATED TO LOSE 13 YEARS OF HIS LIFE
as a result of obesity.jamie mcmanus, m.d.,
f.a.a.f.p. and author of "your personal guide to
WELLNESS" NOTES THAT WHILE THIS STUDY REFERENCED
extreme levels of obesity, there are still millions
of overweight people in developed countries with a
LIFE EXPECTANCY RATE THAT IS THREE TO FIVE YEARS
less than their healthy-weight counterparts. she
also estimates that there are 600,000 obesity
RELATED DEATHS EACH YEAR IN AMERICA.

just how does obesity shorten our lifespan? the
ANSWER TO THIS QUESTION IS COMPLEX, YET THERE IS A
clear link between obesity and the development of
cancer. an extensive study conducted by the
AMERICAN CANCER INSTITUTE INVOLVING 750,000 PEOPLE
showed that obesity significantly increased the
risk of cancer developing in the following organs:
BREAST, COLON, OVARIES, UTERUS, PANCREAS, KIDNEYS
and gallbladder.

MICHAEL THUN, MD, VICE-PRESIDENT OF EPIDEMIOLOGY
and surveillance research for the american cancer
society (acs) says one reason obesity may raise
CANCER RISK IS BECAUSE FAT CELLS PRODUCE A FORM OF
estrogen called estradiol that promotes rapid
division of cells, increasing chances of a random
GENETIC ERROR WHILE CELLS ARE REPLICATING, WHICH
can lead to cancer. in addition, fat centered
around the abdomen may increase insulin and
INSULIN-LIKE GROWTH FACTORS IN THE BLOOD, WHICH MAY
increase cancer risk.

"WOMEN WHO ARE OBESE AFTER MENOPAUSE HAVE A 50%
higher relative risk of breast cancer," notes thun,
"and obese men have a 40% higher relative risk of
COLON CANCER.... GALLBLADDER AND ENDOMETRIAL CANCER
risks are five times higher for obese individuals".
there is evidence that cancer rates in developed
COUNTRIES ARE INCREASING AT 5 TO 15 TIMES FASTER
than developing countries. a major contributor to
this alarming reality has proven to be diet. in
POPULATIONS WHERE THE DIET CONSISTS MOSTLY OF FRESH
fruit and vegetables and whole grains - in contrast
to the typical western diet of fatty meats, refined
FLOURS, OILS AND SUGARS - THE RISK OF CANCER IS
much lower.

THE INTERACTION OF DIET AND THE DEVELOPMENT OF
cancer is an active field of research and dr david
heber, m.d., ph.d. and author of "what color is
YOUR DIET", SAYS "IT APPEARS THAT DIET HAS ITS MOST
significant effects after the cancer has already
formed, acting to inhibit or stimulate the growth
OF THAT CANCER". AT THE RISK OF OVERSIMPLIFYING A
complex set of interactions, the typical western
diet that leads to obesity may actually act to
STIMULATE THE GROWTH OF CANCER CELLS. IT IS NEVER
too late to improve your health through healthful
eating and adopting a more health-giving lifestyle.
HERE ARE SIMPLE STEPS TO FOLLOW WHICH CAN MAKE AN
immediate improvement to your health and vitality.

1. CHECK YOUR BODY MASS INDEX (BMI) TO DETERMINE IF
weight has become health risk. according to the
centers for disease control and prevention, 60% of
AMERICANS ARE OVERWEIGHT, DEFINED AS HAVING A BMI
(a ratio of height to weight) over 25. of those,
nearly half (27%) qualify as obese, with a body
MASS INDEX OF 30 OR MORE. IN 1980, JUST 15% OF
americans were considered obese. you can check your
bmi at the website below.

2. match your diet to your body's requirements. if
you eat and drink more calories than your body
REQUIRES YOU WILL PUT ON WEIGHT. LEARN TO CONTROL
calories and portion sizes, make recipes leaner,
and eat infrequently from fast food restaurants.
ALSO LEARN HOW TO SNACK WITH HEALTHFUL CHOICES.

3. color your diet with a large variety of
COLORFUL, CANCER-FIGHTING FRUIT AND VEGETABLES.
there are seven different color ranges of both
fruit and vegetables and by choosing between 5 to 9
DAILY SERVES FROM A WIDE RANGE OF FRUIT AND
vegetables, we are extending our consumption of
cancer (and other disease) fighting nutrients.

4. eat lean protein with every meal. protein
provides a powerful signal to the brain providing a
LONGER SENSE OF FULLNESS. THE RIGHT SOURCE OF
protein is essential to controlling your hunger
with fewer calories and necessary to maintain your
LEAN MUSCLE MASS. CHOICES OF PROTEIN SHOULD BE
flavored soy shakes with fruit; the white meat of
chicken and turkey, seafood such as shrimps, prawns
SCALLOPS AND LOBSTER AND OCEAN FISH OR VEGETARIANS
may prefer soy based meat substitutes.

5. REV UP YOUR METABOLISM WITH ACTIVITY. IF YOU
want to enjoy a lifetime of well-being, exercise is
a key ingredient. colleen doyle, ms, rd, director
OF NUTRITION AND PHYSICAL ACTIVITY FOR THE AMERICAN
cancer society (acs), says adults should do
something for 30 minutes each day that takes as
MUCH EFFORT AS A BRISK WALK. CHILDREN SHOULD BE
active for an hour each day. we are more likely to
develop habits around things we enjoy, so seek
ACTIVITIES WHICH YOU ENJOY DOING. IT IS ALSO
helpful to build physical activity into your daily
routine: use the stairs instead of the escalator or
LIFT AT WORK, PARK YOUR CAR IN THE PARKING BAY
furthest from the super marketing and don't use the
remote control to change tv channels.

6. get support to ensure you develop a healthful
eating plan and reach your goal weight. whilst a
SMALL PERCENTAGE OF PEOPLE POSSESS THE DISCIPLINE
to lose weight, many obese people have developed
strong thoughts and habits concerning the food they
EAT. IN ORDER TO ESTABLISH NEW HABITS, MOST PEOPLE
respond well to some form of consistent
encouragement and coaching. a study, "effects of
INTERNET BEHAVIORAL COUNSELING ON WEIGHT LOSS IN
adults at risk of type 2 diabetes" shows that
participants who had the support of weight loss
COACHING LOST MORE WEIGHT THAN THOSE WHO DIDN'T.
the study concluded that the support of a weight
loss coach can significantly improve weight loss
RESULTS.

being overweight or obese has been identified next
TO SMOKING, AS THE MOST PREVENTABLE MAJOR RISK TO
developing cancer. even small weight losses have
been shown to have beneficial health effects. so
IT'S NEVER TO LATE TO START AND YOU CAN NEVER BE
too young or too old to be concerned about your
health and do something about achieving a more
HEALTHY WEIGHT.

(c) copyright by kim beardsmore

KIM IS SUCCESSFUL A WEIGHT LOSS COACH WHO WILL HELP
you find consistent results. you will learn how to
stabilize at your goal weight and never 'diet'
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