Cancer is on the rise, and it has a lot to do with our weight. Researchers from the London School of Hygiene & Tropical Medicine and the Farr Institute of Health Informatics warn of an impending cancer epidemic, and they have some essential advice for avoiding becoming a statistic: keep your weight down.
The Link Between Weight Gain and Cancer
The number of overweight or obese individuals is increasing rapidly both in the UK and worldwide; this has been linked to the likelihood of developing diabetes and cardiovascular disease. However, this same problem is contributing to the occurrence of 10 of the most common cancers too. Research lead Krishnan Bhaskaran explains, “Our results show that if these trends continue, we can also expect to see substantially more cancers as a result.”
The study, conducted over seven and a half years, demonstrated that each time you gain 11 pounds, your risk of developing the following cancers increases:
- Uterine cancer by 62%
- Gallbladder cancer by 31%
- Cervical cancer by 10%
- Thyroid cancer by 9%
- Leukemia by 9%
- Kidney cancer by 25%
- Liver cancer by 19%
- Colon cancer by 10%
- Ovarian cancer by 9%
- Breast cancer by 5%
Peter Campbell from the American Cancer Society states, “We have sufficient evidence that obesity is an important cause of unnecessary suffering and death from many forms of cancer… More research is not needed to justify, or even demand, policy changes aimed at curbing overweight and obesity.”
Importance of a Healthy Lifestyle
The key to reducing your chances of developing cancer is to lead a healthy lifestyle. This could include eating a balanced diet, exercising regularly, maintaining a healthy weight, and minimizing exposure to environmental toxins. Some helpful lifestyle changes include:
- Eating a diet rich in fruits, vegetables, and whole grains
- Limiting processed foods, red meat, and sugar- sweetened beverages
- Consuming alcohol in moderation
- Engaging in regular physical activity, aiming for at least 30 minutes every day
- Avoiding exposure to tobacco products and second-hand smoke
- Protecting your skin from the sun’s harmful rays by using sunscreen and wearing protective clothing
Break the Unhealthy Cycle
While maintaining a healthy weight is essential, crash diets or extreme weight-loss methods are not the answer. Instead, focus on making small, lasting changes to your lifestyle, such as:
- Eating mindfully and listening to your body’s hunger and fullness cues
- Prioritizing whole, nutrient-dense foods over processed items
- Incorporating physical activity into your daily routine, even in small increments
- Setting realistic goals and seeking support from friends, family, or a professional, such as a nutritionist or a personal trainer
Preventing Cancer through Early Detection and Treatment
Although maintaining a healthy weight and lifestyle can significantly reduce your chances of developing cancer, it’s still essential to be aware of the early signs and symptoms. Regular check-ups with your healthcare provider, self-examinations, and age-appropriate screenings can help detect cancer early when treatment is more effective.
Despite the warnings of a cancer epidemic, remember that you have the power to make choices to protect your health. Focus on maintaining a healthy lifestyle by eating a balanced diet, staying active, managing stress, and establishing a support system of friends and family. Together, we can work to prevent the cancer apocalypse by leading a healthy, balanced life.
For even more valuable information on cancer prevention, visit reputable health websites such as the American Cancer Society and the National Cancer Institute.
