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Cancer Awareness Month: Fact or Myth #3

Being overweight or obese increases your risk for developing cancer. FACT.

This statement holds true. According to the National Cancer Institute, more than 1.7 million new cancer cases are expected to be diagnosed in 2019. The World Cancer Research Fund estimates that about 20% of all cancers diagnosed in the United States are related to percent body fat, physical inactivity, excess alcohol consumption, and/or poor nutrition. Currently, 31 states in the United States have an obesity rate of over 30%, 9 of which are over 35%. To measure obesity, BMI (body mass index) is a commonly used metric. This value is calculated based on a person’s height versus their weight. A BMI range of 25.0-29.9 kg/m² denotes overweight stats and a BMI >30 kg/m² indicates obesity. BMI alone is not an indicator of overall health, but it can be a helpful measurement in assessing weight status.

What is the mechanism behind the link between obesity and cancer?

Those who tend to be overweight or obese have a larger amount of fat tissue across their stomach called adipose. An excess amount of adipose tissue in the abdominal area is linked to increased estrogen production. This is associated with increased risk of breast, endometrial, and ovarian cancers. Being overweight or obese is linked to elevated blood levels of insulin and insulin-like growth factor (IGF-1), both of which can increase the development of colon, kidney, prostate, and endometrial cancers. In addition, overweight and obese individuals often have chronic, low-level inflammation. Inflammation is the body's response to an injury or illness by signaling the immune system to heal and repair, as well as fight foreign invaders. Although inflammation is vital to handle acute stress, it can become a long-term health concern lasting anywhere from several months to even years. Chronic inflammation can cause DNA damage and/or activate genes that induce cancer cell growth.

“A few recommendations I make to my patients are to consume foods in their most whole form, close to the source/locally grown, not smoking, engaging in daily physical activity, getting at least 7 hours of sleep, having healthy relationships, and maintaining a healthy weight throughout their lives”. –Dr. Alexander M.D., M.A.

Here are some helpful tips for healthy weight management!

1. Make sure you are eating enough vegetables, fruit, lean protein, and whole grains. According to MD Anderson Cancer Center it is recommended to fill at least 2/3^rd of your plate with non-starchy vegetables, fruit, whole grains or legumes, and 1/3^rd or less with animal protein. The American Cancer Society also recommends limiting processed and red meat consumption.
2. Watch portion sizes! The United States is known for the tremendously large portion sizes. Utilizing measuring utensils at home and splitting meals at restaurants is a good start! Talk to your Registered Dietitian about proper portion sizes for you!
3. Engage in physical activity by incorporating aerobic exercise, strength training, flexibility, and balance into your daily schedules. For most adults, at least 150 minutes of moderate intensity exercise spread throughout the week is recommended. Seeking a personal trainer, joining recreational sports, or attending group fitness classes have shown positive motivational effects to losing weight.
4. See a Registered Dietitian Nutritionist for a professional consultation and guidance to eat right and lose weight at a healthy rate. Losing weight can be difficult both mentally and physical- you do not need to go through it alone!

Let’s challenge ourselves to maintain a healthy weight by making better food choices, increasing our physical activity, managing stress, limiting alcohol consumption, and looking for other ways to make our bodies and communities a healthier place to live.

Interested in meeting with a dietitian to obtain a personalized nutrition plan for disease prevention, weight management, or other health goals? Call Torrance Memorial Specialty Center regarding our NEW (Nutrition Education and Wellness) program or CORE4 adult weight management classes, (310) 891-6707.