by Hannah Smith
Eastern Region Clinical Nutrition Manager

A: The biggest impact is regular screening for early diagnosis and prevention. There are also lifestyle changes that can be made to put you at a lower risk of developing or having reoccurrence of cancer. But it is not a replacement for cancer screens.

Currently 2/3 of US adults are overweight or Obese. Research has shown that being overweight increases cancer risk and the reassurance of some cancers one being Colon.

So, getting to and staying at a healthy weight, is very important.

 Stay Active! 

- Set Small goals! All the little things add up –start walking for 10 minutes every day, start parking the furthest you can from the store, start taking the stairs instead of the elevator.

- Find something you enjoy doing – if like what you are doing you are more likely to keep doing it!

- Try new things – mixing up your routine can keep interested as well as help your body from hitting a weight loss plateau. Try a new class or type of workout routine.

- Find a partner to stay active with – you will find you are more likely to go if you know you have to meet another person. A WIN WIN you can spend time with family or friends while improving your health.

- Research shows increased activity and nutrition counseling are proven benefits in the cancer prevention and survivor population. They reported emotional well-being greater than those outside the treatment group.

Nutrition thinks about what you are eating. Research shows the same diet that helps prevent cancer will decrease recurrence as well.

Eating primarily fruits, vegetables and plant based foods. 

• Fruits and Vegetables contain antioxidants: beta-carotene, lycopene, and vitamins A, C and E. Antioxidants protect cells against free radicals which are unstable molecules that damage healthy cells.

• Consuming more antioxidants and having them at the ready when free radicals occur is beneficial because search has not yet concluded all causes for free radicals though many causes are believed to be inflammation and stress on the body.

• Phytochemicals are found in Fruits, Vegetables, legumes as well as whole grains.

Less than 18oz of red meat per week.

• It’s important to eat lean meats meaning less fat to help control the intake of excess calories that lead to weight gain.

• Fatty fishes like salmon and tuna are something that should be consumed at least 2 times a week to get omega 3s which show heart health benefits ogmea 3s intake can also be gained from nuts and canola oil.

• Why try to limit inflammation? Inflammation causes stress on the body and research has shown a link between stress inflammation and cancer.

Avoid processed foods; refined sugars, processed meats, and sugary beverages.

• How can you do this? By choosing whole grain foods. Whole grains contain Phytochemicals which are compounds that aid in stopping the production of cancer cells. This is a benefit in preventing cancer and reoccurrence.

• How do you increase consumption of whole grains?

• Read the food label if greater than 3g per serving is a good source of fiber

• Choose breads and cereals where the first ingredient listed whole grain

• Examples of whole grains: Oats , Wild Rice, Rye, Qunioa, Brown Rice, Barley , Buckwheat flour.

Stay hydrated 

• Why is this important? Dehydration causes stress on your body and stress can lead to inflammation something believed to cause cancer cell formation.

• Moderate intake of alcohol, if any.

• Alcohol recommendations are to be consumed in “moderate” amounts, if at all.

• What is a “moderate” amount?

1 drink per day for women and 2 drinks per day for men. 

• Why limit alcohol again research has shown a link between increase alcohol intake and cancer which is believed to be related to inflammation.

Remember talk to your doctor about getting screened. Increasing exercise to get to a healthy weight and make choices for a healthy diet.