Cancer prevention and the link with overweight and obesity
Cancer is a disease that affects around 2 billion people across the globe. Defined by the HSE here in Ireland as a ‘disease in which abnormal cells divide without control’, it can affect many areas of the body such as breast, lung, colon, rectum and prostate, to name but a few. Risk factors for the different types of cancers can vary. For example, risk of colon cancer is increased in people who are of older age, have a family history of colon cancer as well as diet related behaviors such as low fiber intake, excess alcohol consumption and is also associated with consumption of a low fiber, high fat diet (1). There is one specific risk factor that is associated with the majority of cancers and that is overweight and obesity.
Maintaining a healthy body weight can bring about health gain in so many different ways. It reduces one’s risk of health problems such as heart disease, stroke, joint problems as well as type 2 diabetes. Importantly, as mentioned above, it can also reduce the number of risk factors for cancer. According to The World Cancer Research Fund, living with overweight and obesity greatly increases the risk of specific cancers such as oral, esophageal, stomach, pancreatic, gallbladder, liver, colorectal, breast, ovarian, endometrial, prostate and kidney cancers (2). Alarmingly, after smoking, maintaining a weight within a healthy BMI range (18.5-24.9kg/m2) is the single most effective way of reducing your cancer risk (3).
Unfortunately, the rate of overweight and obesity being seen in younger age groups is on the increase and this therefore puts them at increased risk of cancers seen more frequently in those of an older age.
How does excess body fat increase our risk of cancer?
Well, fatty tissue (also known as ‘adipose tissue’) is responsible for the storage and secretion of many hormones in our body. Too much body fat can change the environment inside the body and can mean the storage and secretion of too much of certain hormones, for example, insulin or estrogen, the latter increasing one’s risk postmenopausal breast and womb cancer (4).
What can we do to minimize the risk?
Evidence from The World Cancer Research Fund suggests that there is strong evidence for implementing the following recommendations (2):
-FIBRE: Foods high in dietary fiber (think vegetables, fruit and whole-grains) have been shown to assist with weight loss efforts. Aim for 30g per day.
-BREASTFEEDING: Breastfed babies carry a reduced risk for overweight and obesity in childhood and into adulthood.
-PLANTS: Base your diet on plants and make vegetables, fruits, beans and lentils part of your everyday diet
-EXERCISE: a mix of moderate and vigorous physical activity is cancer protective and can also help to maintain a healthy weight. Think walking, cycling or swimming as well as running and team sports.
-FAST FOOD: Limit consumption of processed foods which are often high in fat, salt, starches and sugar.
-RED MEAT: Limit consumption of red and processed meats
-SUGAR: Limit consumption of beverages high in sugar
-ALCOHOL: for cancer prevention, it is recommended not to drink alcohol. If you choose to, drink within government guidelines. In Ireland this is 11 units per week for women and 17 units for men. Remember, one standard pint of beer is 2 units.
Beyondbmi was created by doctors, scientists and clinicians who understand that archaic methodologies such as BMI do not give us enough insight into our clients and what they are dealing with. If you are someone who struggles with the challenges of managing their weight and want a more 360 degree way to assess your health, Beyondbmi is here to support you.
At Beyondbmi, we begin with your biology. We combine doctor-prescribed medication with nutritional therapy and one-on-one accountability coaching, all delivered by a multidisciplinary team of world-class experts. Book a free consultation today with Beyondbmi to learn more about how to gain health through the biology of weight loss.
Hazel Windsor-Aubrey
Dietitian at Beyondbm