Lifestyle Changes Alone Could Cut Colon Cancer Rates

[Islander]

by Denise Reynolds RD (http://www.emaxhealth.com/users/denise-reynolds-rd) on 2010-10-27

Of cancers affecting both men and women, colorectal cancer is the second leading killer in the United States, according to data from the Centers for Disease Control and Prevention. However, new research has found that if five simple lifestyle changes were made, the rate of diagnosis could be reduced by nearly one-fourth.

Even Committing to Just One Healthful Change Dropped Cancer Rates
Helene Kirkegaard PhD of the Danish Cancer Society in Copenhagen and a team of researchers examined data on over 55,000 individuals between the ages of 50 and 64 who had no prior history of cancer. The participants completed a questionnaire which included statements of health, reproductive factors and lifestyle habits. Nutritional habits were assessed using a food frequency questionnaire. The study group was monitored for over a decade.

The researchers created a “lifestyle index” which included assessing compliance with each of five lifestyle recommendations – 30 minutes or more per day of physical activity (http://www.emaxhealth.com/1506/lifestyle-changes-alone-could-cut-colon-cancer-rates?form_372.replyids=2&form_363.replyids=2&form_346.userid=215&form_346.replyids=8660#), consuming no more than 1 alcoholic drink per day (women – for men the limit is 2), not smoking, eating a healthy high fiber/low fat diet that is high in fruit and vegetable intake but low in meat, and maintaining a waist circumference below 88 cm for women and 102 for men.

(http://www.emaxhealth.com/1275/daily-aspirin-reduces-colorectal-cancer-perhaps-others)If everyone adhered to just one additional recommendation, the study found, the number of colorectal cancer cases would have been 13% lower. Committing to all five would reduce the number of cases by 23%. The association appeared to be stronger in men than in women, however the researchers warn about drawing conclusions because there were fewer colorectal cancer cases among the women and that they tend to “overestimate the consumption of desirable items.”
Colorectal cancer causes over 50,000 deaths each year in the United States. The authors stress that even “modest differences in lifestyle might have a substantial impact on colorectal cancer risk.

Source Reference:
"Association of adherence to lifestyle recommendations and risk of colorectal cancer: a prospective Danish cohort study" Helene Kirkegaard, Nina Føns Johnsen, Jane Christensen, Kirsten Frederiksen, Kim Overvad, Anne Tjønneland BMJ 2010; 341:c5504 doi: 10.1136/bmj.c550

http://tinyurl.com/38nft9e

[Aaltrude]

I anticipate that all the regulars are here are following at least four, if not all five of these recommendations already.
Count me in with five.

[Islander]

I fail on the waist circumference. OTOH, I've already had colon cancer, so there.

[Maurya]

OK on the waist size, on the physical activity, on the non-smoking, on the moderate drinking; however, low-fat diet would make me crazy!

A glass of wine with my dinner just seems normal to me. Some areas in which I have lived consider beer and wine not to count as alcoholic beverages; only drinks such as whiskey, soju, vodka, etc. are even considered as being "adult beverages". So although perhaps it is a cultural thing, rather than a health or scientific thing, I just have a hard time digesting the almost tee-totaling recommendations from the current crop of health experts.

[mellowsong]

I absolutely 1000% disagree on the low fat recommendation. You don't have to eat low fat, you have to eat the RIGHT fats and know what fats to cook with and which should not be heated.

The thing this is overlooking too, is that no "diet" is right for every person. Some may do great on what is recommended, others can't handle the carbs but do well on high fat high protein. The variations are endless and finding out what works for your body should be your goal.

Regardless, what you eat needs to be organic as much as possible because the pesticides and other chemicals can definitely be contributing to cancer rates.

[Maurya]

What Mellowsong said... Anyone notice a recurring theme in most of these blanket health related recommendations? A one size fits all program that the ignorant citizens can follow by rote, indicates IMHO that the abdication not only of the personal responsibility for one's own bodily health, but of the joy of personal journey and growth through one's whole life, has been assumed to be a fait accompli.

Excuse me very much, but I am still very much alive, and my brain still capable of function. banghead

[Islander]

I think a lot is the result of the confusion that has arisen around so many changing recommendations. Even the same health site (e.g. mercola.com) will change its recommendations as new information surfaces. The simple act of preparing and eating a meal has evolved into an informational overload. These carbs or those? Local or organic? This fat or that oil? Calories? Trans fats? HFCS? MSG? Don't cook with teflon. Or aluminum. No microwaving! Forget sugar! Raw dairy? No dairy? Gluten-free? Alcohol? — no alcohol! Sweet succulent succotash, can't we just sit down, have a conversation and enjoy a pleasant meal any more? We seem to have forgotten that eating is supposed to be pleasurable!

[Katee]

My hubby is currently very discouraged about food. "Everything is bad for you" he says.

Of course that isn't true. I outlined the things i do think are healthy (even if i don't eat them myself, like grass-fed beef). But i also understand feeling so discouraged about the bad stuff that it kind of makes looking for the good a pain & i'm often tired enough that pushing thru the easy, bad to the more difficult to find healthy, is just too difficult to manage.

Part of his criticism is probably accurate. It is easy to speak of all the things that are bad. I've probably erred on that account. However, at least part of the time, i think he just wasn't listening. But again, that might be my fault, because too much negativity adds up & we often miss the positive messages in the barrage of negative.

I'm working to re-assess the way i talk about things.

[Islander]

Katee, I take the opposite approach to what I can eat. Despite being diabetic and gluten-intolerant, there's a huge variety of healthful choices available to me and that's what's in my house. In the freezer I have pastured pork, home cured/smoked bacon, grass-fed beef, home-raised chicken, Maine shrimp, some Alaskan salmon, and I just scored about a dozen packages of frozen wild-caught haddock that were half-price at the local supermarket. I still have a few fresh veggies from the garden, but I have canned or frozen blueberries, green beans, broccoli, tomatoes, carrots, cauliflower, beets, rhubarb, fiddleheads, summer squash, green peppers, cucumber pickles, zucchini relish, applesauce, swiss chard, all organic of course, and still have fresh carrots, apples & chard for juicing. Plus jerusalem artichokes, fresh garlic, squash, onions & potatoes, dry beans, oatmeal, brown rice in storage in cellar or upstairs closets. All I shop for are fresh fruits. My cup runneth over!

In my fridge I have a variety of gluten-free flours (rice, bean, buckwheat etc.) I just made a loaf of g-f bread a few days ago, but I went over a week without; I find I don't really miss it. I roasted a chicken last week; I've finished hacking and freezing the meat from it, and now I'm boiling the bones for stock and picking the boiled bones for scraps for chicken salad. I also have butter, EVOO & coconut oil on hand; I can easily do stir-frys and maybe throw in some chicken or pork bits. ALL these things are good to eat, and with a little forethought (memo to self: take something out of freezer) I can prepare a meal in minutes. I never give a thought to what's "bad" for me because I surround myself with what's good for me!

[mellowsong]

I never give a thought to what's "bad" for me because I surround myself with what's good for me!

Islander, I am with you there, there is nothing in my house that isn't good for me BUT, you and I both live alone. We don't have to try and meet the needs and wants of another person and I think that makes a huge difference. Unless 2 people are on the same page, it is going to be extremely difficult to keep a healthy kitchen.

[Aaltrude]

Islander, I am with you there, there is nothing in my house that isn't good for me BUT, you and I both live alone. We don't have to try and meet the needs and wants of another person and I think that makes a huge difference. Unless 2 people are on the same page, it is going to be extremely difficult to keep a healthy kitchen.

I agree with you here mellow. I do not live alone and although my husband shares some of my intolereances, we both can eat things the other cannot. It is not so easy to have only the foods that are "safe" for you in the house in these circumstances.

[Maurya]

My circumstance is similar to Aaltrude's in that we have two people in the household. I have almost given up eating all beans and legumes, because my partner does not tolerate them. Potato chips are no problem, because I never really have liked them. Pasta, wheat bread, etc. are just things that I must stay away from, so I have just ingrained this as a habit. There are a lot of things that, just from habit, seem to "go together", and if one avoids one of the main ingredients, it just is easier to give up that dish altogether.

Life is a process and a journey!

[Katee]

Katee, I take the opposite approach to what I can eat. Despite being diabetic and gluten-intolerant, there's a huge variety of healthful choices available to me and that's what's in my house. In the freezer I have pastured pork, home cured/smoked bacon, grass-fed beef, home-raised chicken, Maine shrimp, some Alaskan salmon, and I just scored about a dozen packages of frozen wild-caught haddock that were half-price at the local supermarket. I still have a few fresh veggies from the garden, but I have canned or frozen blueberries, green beans, broccoli, tomatoes, carrots, cauliflower, beets, rhubarb, fiddleheads, summer squash, green peppers, cucumber pickles, zucchini relish, applesauce, swiss chard, all organic of course, and still have fresh carrots, apples & chard for juicing. Plus jerusalem artichokes, fresh garlic, squash, onions & potatoes, dry beans, oatmeal, brown rice in storage in cellar or upstairs closets. All I shop for are fresh fruits. My cup runneth over!

In my fridge I have a variety of gluten-free flours (rice, bean, buckwheat etc.) I just made a loaf of g-f bread a few days ago, but I went over a week without; I find I don't really miss it. I roasted a chicken last week; I've finished hacking and freezing the meat from it, and now I'm boiling the bones for stock and picking the boiled bones for scraps for chicken salad. I also have butter, EVOO & coconut oil on hand; I can easily do stir-frys and maybe throw in some chicken or pork bits. ALL these things are good to eat, and with a little forethought (memo to self: take something out of freezer) I can prepare a meal in minutes. I never give a thought to what's "bad" for me because I surround myself with what's good for me!

I'm glad this works for you, Islander. I wish i could say it does for me.

I actually don't even like eating. Even tho i'm now overweight, the anorexic mindset has never left me. I'd be much happier drinking something quick & not having to focus on food at all. I'm trying - very hard i'm trying - to change that view. But in times of stress, or even just every day, i often forget to eat. I buy the good stuff & it doesn't get eaten. I'm sick at the waste.

I KNOW i can change & i work at it, but i don't find food much of an enticement for me.

[Islander]

Thank you Mellow, Aaltrude, Maurya, Katee, for reminding me of something really important: the other person in the house! That does complicate the simple act of meal preparation.

And Katee, how ironic that I wish I could be more like you. I live to eat. I really enjoy food. I could eat the same casserole for days, until it's gone, but I also crave novelty and like savory, strong-flavored dishes. Give me the curry, the fish sauce and the Mongolian fire oil!