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In the U.S., nearly 1,500 people die each day from cancer. In the last 24 hours, 3400 people got word of a new cancer diagnosis. In 1900, 1 of every 33 deaths was due to cancer. In 2007, over 1 of every 4 deaths was due to cancer. North America’s incidence of cancer is staggering.
Evidence suggests that about 33% of cancer deaths are related to high body fat, physical inactivity, and poor nutrition. When we factor in tobacco, nearly 60% of cancer deaths could be prevented.
A high level of body fat is highly associated with cancer risk. Some of the most substantial evidence that exists today links fatness with up to 33% of colon, breast, kidney and digestive tract cancers.
A bigger waist circumference means a bigger chance of cancer. For women, a waist measurement of 31.5 inches or more puts them at high risk. For men, a waist measurement of 37 inches or more puts them at high risk.
Those who have already been diagnosed with cancer tend to have better survival outcomes when they are at a healthy weight.
What causes cancer?
1. Genetics
2. Age
3. Lifestyle
You can’t control your genes. You can’t control your age. But you can regulate your lifestyle (and hence your genetic expression — in other words, how your existing “blueprint” gets executed).
Compared to the average person, cancer survivors are at higher risk of getting cancer a second time as well as other cardiovascular diseases, osteoporosis, and diabetes. Thus diet and exercise are even more critical for this group.(1)
Even modest improvements to healthy routines can help people stay more functional as they age. Just getting people to move a little more and eat a better will help.
In a study published in the Journal of the American Medical Association, having older, long term cancer survivors exercise up to 45 minutes most days and eat 7-9 serving of fruits and vegetables helped them stave off physical decline better than those who stayed with the status quo.
Could a better diet and exercise program work better? Probably, but that’s kind of the point. You have a group of people who have significant health challenges, and even relatively minor changes helped.
Aim for persistence and patience, not perfection:
• Do things a little bit better, consistently.
• Get back on track when you wander off.
• Keep at it.
Bottom line
Every little bit helps. Everyone can improve their health, fitness, and function — even if that just means slowing an inevitable decline.
No matter how bad your situation is, getting regular movement and improving your diet will improve your health and ability to navigate the demands of daily life.
Forget about perfect and all-or-none, and think “a little better” and “one small step at a time.” And sometimes not losing ground is a win.
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Source:
(1) Morey MC, et al. Effects of home-based diet and exercise on functional outcomes among older, overweight long-term cancer survivors: RENEW: a randomized controlled trial. JAMA. 2009 May 13;301(18):1883-91.
