With the first month of the New Year behind us, it is now time to check in and see where we are with achieving our resolutions aimed at overall health improvement and disease prevention. Oversized boxes of candy, comfort foods galore and more time indoors are just a few of the challenges that may derail our goals this month. What many are not aware of is that February is also Cancer Prevention month. Instead of focusing on what barriers may be present to prevent us from meeting our goals, cancer prevention shifts one’s focus to a series of lifestyle-related recommendations aimed at reducing the risk of cancer in adulthood. Given that cancer is the second leading cause of death globally and about 40% of cancers are preventable, we can all can benefit from taking a closer look at these specific recommendations set by the American Institute for Cancer Research (AICR).
Maintaining a healthy weight and avoiding weight gain as you age is one of the most important goals you can set. Being obese or overweight is associated with a higher risk for developing any of twelve types of cancer such as colorectal, post-menopausal breast, advanced prostate, gynecological and head and neck cancers to name a few. There is no one food that will magically prevent cancer. Instead, incorporating a variety of plant foods high in fiber aids in fullness while avoiding excessive caloric intake. Add beans or lentils to a soup, dip, or switch out your usual white bread with whole wheat bread for an added fiber boost. Ideally, plant-based foods consumed should include a “rainbow of colors” to provide the best protective effect. For example, think carrots, peppers, onions one day and eggplant, mushrooms, and broccoli the next. When preparing your plate at mealtime, aim for two-thirds of your plate to include fruits, vegetables, whole grains, or beans and the remaining third to include lean animal protein. Visit AICR’s recipe page to find tasty high fiber recipes. Invite a friend over, start cooking and have fun!
Just like there is no one food that prevents cancer, there is no magic pill either. In fact, high-dose dietary supplements are not recommended for cancer prevention; instead, one should focus on attaining key nutrients by way of their diet. Key nutrients such as fiber are lost when dietary supplements are used in place of whole foods. If you have concerns regarding dietary supplements to address gaps in your diet, it is advised you speak with your dietitian and/or health care provider.
Unfortunately, we cannot solely focus on what foods and healthy habits we should aim for without noting those we should avoid. Avoiding “fast foods” and “ultra-processed foods” and beverages that are loaded in fats, starches and sugars is critical when it comes to maintaining a healthy weight. Traditionally foods such as hamburgers, French fries, pizza, donuts, sodas, etc. are not only calorically dense but are often consumed in large portions. Many times, it is hard to stop at just one slice of pizza or one donut, so the risk of overindulging is oftentimes much higher. Limiting meals prepared and consumed outside of the home will allow for much better control of the ingredients and portion sizes. Shop the perimeter of the grocery store where the majority of the fresh fruits, vegetables, whole grains and beans are located. Read your food labels and avoid items that have a long list of ingredients. Choose water and unsweetened beverages in place of high sugar, high calorie sodas and fruit juices. Even try your hand at water infused with frozen fruits and herbs, the flavor combinations are endless! If you enjoy alcohol, limit to one drink/day for women and two drinks/day for men. Be mindful of portion sizes for alcohol as one drink is equal to 5 oz. glass of wine, 12 oz. bottle of beer or a 1.5 oz. shot of liquor. Get creative with limiting alcohol intake, by making your own spritzer by adding a splash of wine or juice into a glass of sparkling water. For those that do not drink alcohol, when it comes to cancer prevention it is best not to start.
AICR recommendations also include limiting red meat (e.g., beef, pork, lamb, etc.) intake to less than 18 ounces per week. A deck of playing cards is the equivalent of three ounces so one trip to the steakhouse restaurant could easily exhaust your weekly allowance of red meat if not careful. Consume very little, if any processed meat (e.g., bacon, ham, hotdogs, etc.). Next time you load your plate up with bacon and/or a big, juicy steak, stop and rethink if this is the best choice. Instead, consider switching out red and processed meats with a piece of whole-wheat toast lightly topped with peanut butter or a grilled chicken sandwich. Over time, these small yet significant changes will add up to a great reduction in your overall cancer risk.
Dietary changes are only part of the equation to achieving a healthy lifestyle and reducing cancer risk. Physical activity is crucial when it comes to weight management and cancer prevention. The World Health Organization (WHO) recommends at least 150 minutes or more of moderate intensity exercise or 75 minutes or more of vigorous intensity exercise weekly. Do not let these numbers scare you, start where you are and work up to a goal of at least 30 minutes daily. This could look like walking during TV commercial breaks, taking the stairs instead of the elevator, pacing in place while on the phone or picking a parking spot further away from the door. Find an activity you enjoy and recruit a friend to join you and you are more likely to stick with it. Bottom line, move more and sit less.
Additional AICR recommendations include breastfeeding your baby if possible. Breastfeeding helps protect the mother against development of breast cancer and the child against weight gain and obesity. Finally, if you have a history of cancer, check with your doctor or healthcare professional to see what is right for you. Unless otherwise advised, all cancer survivors are encouraged to follow AICR’s Prevention Recommendations. See below for a few additional resources from AICR to assist you along your journey!
- Use Cancer Health Check to assess how your lifestyle habits compare with AICR’s Cancer Prevention Recommendations; commit to act on those recommendations by signing up for the Healthy10 Challenge program.
- You can visit AICR’s Cancer Prevention Month webpage to learn more about the campaign in the month of February and to access a free printable healthy living calendar and social media toolkit along with other great resources like new infographics, blogs, and recipes!
