Pink Ribbon Day
According to the Cancer Council there are almost 12,000 new cases of breast cancer each year in Australia - pretty shocking. Thankfully though, more than 84% of women will survive due to breakthroughs in diagnosis and treatments.
In support of Pink Ribbon Day what can we do about it?
Eating well is definitely an important first step in reducing our risk of cancer. The Cancer Council say that 1 in 10 cancers in Australia are caused by not eating enough fruit and vegetables. The great news is that a healthy diet, combined with regular physical activity and a healthy body weight can reduce our cancer risk by up to 25%.
A healthy diet may protect against cancers of the liver, oesophagus, lung, stomach, colon and rectum
What foods should we be eating?
In their Eat for Health leaflet, the Cancer Council state that we should:
- Eat a variety of raw and cooked vegetables, fruit and legumes.
- Eat plenty of cereals (including breads, rice, pasta and noodles), preferably wholegrain.
- Limit processed meats (eg sausages, frankfurts, bacon and ham).
- Eat red meat no more than 3 to 4 times a week. On the other days choose fish, poultry, dried or canned beans or lentils.
- Choose foods low in salt.
- Don’t eat too much fat, especially saturated fat.
- Look out for hidden fats (eg snack foods, cakes and take-away foods).
- Choose low fat yoghurt, cheese and milk.
Healthy body weight
Maintaining a healthy body weight can also reduce our risk of developing cancer. Evidence suggests that being overweight or obese increases the risk of cancer in the body, including the breast (after menopause), uterus, oesophagus, kidney, colon and rectum.
If you’re overweight or obese, your priority should be to prevent further weight gain. You should also aim to reduce your current weight by 5% to 10%. Following a healthy diet will make a huge difference, check out my series on Balanced Nutrition for more tips on how to do this.
Physical activity
Physical inactivity is a risk factor for bowel (colon) cancer and breast cancer, and possibly also prostate, uterine and lung cancer. As we know, being inactive contributes to weight gain, and this in turn can increase our risk of developing cancer.
The good news is that we can lower our cancer risk by being physically active. The Cancer Council state that, “Physical activity regulates hormones such as insulinlike growth factor and oestrogen levels and affects the speed by which food passes through the bowel reducing contact with any potential carcinogens.”
Aim for at least 30 minutes of physical activity on most days of the week. If you haven’t been particularly active in the past, begin your exercise program slowly, and gradually work up to a greater intensity.
Be vigilant
In addition to the lifestyle changes mentioned above, be vigilant about early detection of breast cancer. You should start having yearly mammograms when you reach the age of 40. If you notice any changes in your breast, please do make an appointment immediately to see your doctor.
For more information check out the Cancer Council Australia, or Cancer Research UK.
Best wishes!
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