Reducing Your Risk of Cancer Now

It's hard to have a conversation about health without talking about Overweight and obesity. A recent study shows that

86% of Americans acknowledge the link between being overweight and heart diseases.
• 59% are aware of the link between overweight and diabetes.
• Only 9% realize that there is a connection between being overweight and cancer.

The most commonly used method to determine whether you are overweight or not, is BMI (Body Mass Index). Simply put, BMI is the ratio of your weight to your height. Here's how it works....

1. A healthy weight is a BMI of 18.5 to 24.9.
2. Overweight is 25 to 29.9
3. Obese is 30 and higher.

This same study reveals that two-thirds of American adults are either overweight or obese. Half of these (one-third of all adults) are classified as obese. Even more alarming, the number of overweight children continues to rise. A staggering 15 percent (about 9 million) children and teenagers between ages 6 and 19 years of age, are overweight.

The frightening outcome of the study prove that several major types of cancers are linked to obesity These include colon cancer, endometrium (the lining of the uterus), esophagus, kidney, and breast (post menopausal) cancers. More than 43,000 new cases of cancer are diagnosed in the U.S. each year and the number is growing.

Overweight and obesity account for 16 percent of cancer deaths in men and 23 percent in women.

Exactly how obesity increases cancer risk is different for different cancers. Biological mechanisms explain, for example, that estrogen and other hormone-like compounds promote cell division and proliferation which in turn stimulate abnormal development and growth. What is certain, is that the common factor influencing them is overweight or obesity.

The Major Causes Of Overweight And Obesity.

Overeating, high-calorie foods, and a sedentary lifestyles are the main culprits. Many present-day conveniences actually contribute to this weight gain.

For example, think of the number of people who spend long hours sitting in front of a computer or television set. We use our cars for short trips instead of walking. We even get upset when there's no "drive-thru" facility and we have to actually expend physical activity to access a business establishment. Add to that the abundance of inexpensive processed foods. No wonder we've become a nation of porkers.

How To Gain 12 lbs Each Year.

You can increase your weight by one pound each month - 12 pounds a year without really trying. Simply consume 100 calories more than you burn each day. Think about where you'll be in three to five years time if you continue in this way. You'll be obese or dead.

Traditional fast foods, like pizza, cheeseburgers, fried chicken, French fries and ice cream are typical high-calorie foods. They tend to be high in fat and sugars and low in fiber. So are most processed foods which usually have fat and sugar added to enhance texture and taste. Not all high calorie foods are bad. For example meat, milk, cream, yogurt and eggs though high in calories, offer low-fat or lower-calorie choices.

How To Maintain A Healthy Weight.

Consume fewer calories and burn more. One way to reduce high-calorie foods is to increase the portions of low-calorie foods on your plate. in other words... increase your portions of vegetables, fruits, beans and whole grains and reduce the other. Plant foods, high in fiber and water, tend to fill us up because of their bulk, not their calories. Highly recommended are cruciferous and dark green leafy vegetables, tomatoes, berries, grapes and grape juice, beans, soy and whole grains. Ideally, two-thirds of your plate should consist of vegetables, fruits, beans and whole grains and one-third animal proteins.

Increasing your physically activity is essential too for burning off calories. This does not mean spending long hours working out at the gym or engaging in strenuous sports. As little as 30 minutes of light gardening or yard work will burn off 165 calories, and a 30-minute walk burns 140 calories. It is suggested that you engage in at least 30 minutes of vigorous activity daily, or 60 minutes of moderate activity.

Since 30 percent to 40 percent of cancers are related directly to your lifestyle, stay physically active and eat healthy foods. It's the easiest way to manage your weight and protect yourself against cancer.

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