Prevention of Cancer using Nutrition and Exercise: The Experts opinion about Prevention

It is estimated that a third of all cancer patients’ deaths are associated with diet and physical activity not just in the US but also globally. This is not a small number to be overlooked. The need to reduce the risk of development of certain types of cancers becomes very necessary. And because the association is majorly on the physical activities and diet, we must as well start the corrective measures from there. It is therefore very important that we get down to the business of addressing the prevention of cancer using nutrition and exercise professionally and immediately. Cancer is one of the most traumatizing diseases and having to go through the treatment procedures would be very difficult both physically and psychologically. We can avoid all this by doing all it takes to keep this disease away from our live. Owing to the nature of the disease, we may not be able to understand better what must be done as laymen. Therefore we are going to engage doctor Dalal Akoury who been in the medical practice for over two decades in the same discipline. Doctor Akoury is the MD and founder of AWAREmed Health and Wellness Resource Center and she has been instrumental in helping many people overcome their weight problems and you too can benefit from her expertise by scheduling for an appointment with her today.

Prevention of Cancer using Nutrition and Exercise: Body weight and cancer

Women who are overweight may have a greater risk for cancers of the breast (after menopause), endometrium, cervix and ovaries. The weight that is gained during adulthood may also increase the risk for cancer of the endometrium, and breast in postmenopausal women. Women who gain weight around their waistline are at great risk for these cancers. The body mass index (BMI) can indicate if a weight is healthy. The BMI is calculated using a person’s weight in relation to their height. A BMI chart is an easy way to look this up. A BMI between 18.5 and 24.9 is healthy, BMI between 25 and 29.9 is overweight, and BMI of 30 and above is obese. Women should aim for a healthy BMI.

Prevention of Cancer using Nutrition and Exercise: Physical activity and cancer

From the various studies it has been established that physical activities whether moderate or vigorous are essential in lowering certain diseases including breast cancer risk. Being active is also capable of protecting women against post-menopausal breast cancer. Besides that physical activity may also help reduce the risk of heart disease, high blood pressure, osteoporosis and diabetes. Doctor Akoury encourages that people need not to get scared of registering for exercise. She says that it is not all about working out that delivers result. In fact even that little that could easily go unnoticed is good enough to make a difference. Therefore for starters, it would be appropriate that they start slowly by going at least 30 minutes of moderate physical activity every day. Moderate activities include dancing, brisk walking, and cycling. To help prevent excessive weight gain, 60 minutes or more of moderate activity every day, or 30 minutes or more of vigorous activity is suggested. Vigorous activities include jogging, running and tennis. However, as for much older women of over 50 years of age, with serious medical problems, it would be most appropriate for them to consult with their doctor before commencement of any intense physical activity program.

Prevention of Cancer using Nutrition and Exercise: Diet and cancer

When planning a healthy diet with cancer in mind, it is different from when you are doing the same for your daily feeding practice. For that kind of program to work effectively, it would be very important that you seek for the expert’s opinion. Doctor Dalal Akoury suggests the following guidelines:

Shun from taking foods and drinks rich in sugar – Food elements like sodas, sports drinks, fruit drinks, cakes, pies, and cookies are very high in empty calories and fat and low in important nutrients like vitamins, minerals, and fiber. They are not the type to go for under these circumstances.

Go for more of fresh produced foods of a variety of vegetables, fruits, whole grains, peas, beans, lentils – A plant-based diet is made up of foods that come mostly from plants. Plant-foods are more wholesome and are rich in fiber, vitamins, minerals, antioxidants and phytonutrients (plant nutrients). Phytonutrients help to protect the cells in the body from damage and help boost the immune system.

Limit processed meats and red meats – Processed meats are generally smoked, cured or salted. Processing of cold cuts, sausage, bacon, ham and hot dogs adds cancer-causing substances like salt or sodium nitrite. Studies have linked eating large amounts of processed meats with an increased risk of colorectal cancer. Health experts recommend that red meats like beef, lamb, and pork should be limited to no more than 18 ounces a week. If meat is part of the diet, it is better to eat lean meats, fish, poultry, or beans. Cook by baking broiling, poaching or steaming, instead of frying.

Avoid alcohol – Women who drink alcohol should drink no more than one drink a day (no more than two per day for men). One drink of alcohol is 12 ounces of beer, 5 ounces of wine, or 1½ ounces 80-proof distilled spirits. Drinking alcohol can cause cancers of the breast, mouth, throat, esophagus, liver, colon and rectum. Studies show that the risk for breast cancer increases, when the drinking of alcohol increases.

Limit the use of salty foods and foods processed with salt (sodium) – Too much salty may increase the risk of stomach cancer as well as high blood pressure. Salt in the diet should be less than 2,400 milligrams a day; about one teaspoon. Cut back on the added in cooking, and avoid salty foods and snacks.

Avoid using supplements for cancer prevention – Taking large doses of supplements may have serious side effects, especially if taken with certain medications. Women should also avoid taking soy pills, unless a doctor approves. In certain cases, a woman may need calcium or vitamin D supplements to prevent osteoporosis (brittle bones), but this should be prescribed by a doctor.

Phytonutrients and antioxidants – Studies have shown that food items from the vegetation (plants) contain thousands of phytonutrients that may have cancer fighting benefits. Plant foods are rich in antioxidants like vitamin A, C, E and beta carotene. These include cruciferous vegetables like broccoli, cabbage, collard greens, kale, cauliflower and Brussels sprouts. Other excellent sources of phytonutrients are: Green tea, grapes, wine, berries, citrus fruits, apples, whole grains, soy, and nuts. Brightly colored vegetables and fruits are the best sources of phytonutrients. Since no single food can provide all of the health benefits to reduce cancer risk, it is best to eat a variety of vegetables, fruits, whole grains and beans.