What’s Good for the Heart May Also Prevent Cancer
Seven healthy lifestyle tips recommended by heart experts reduce not only the risk of heart disease but also cancer, a new study finds.
Adopting all seven of the factors from the American Heart Association can reduce the risk of developing cancer by more than 50 percent. Moreover, the benefits are cumulative, with cancer risk declining with each additional recommendation followed, the researchers said.
“These findings aren’t surprising, given that many elements, like having a healthy diet, exercising and not smoking, are known to reduce the risk of cancer,” said lead researcher Laura Rasmussen-Torvik, an assistant professor in the department of preventive medicine at Northwestern University Feinberg School of Medicine, in Chicago.
“We thought it was important to demonstrate that adherence to these goals as a whole is significantly associated with a lower risk of cancer,” she said.
The healthy habits are as follows:
Being physically active
Maintaining a healthy weight
Eating a healthful diet
Keeping cholesterol under control
Lowering blood pressure
Keeping blood sugar in check
Not smoking
“Health is, inescapably, holistic,” said Dr. David Katz, director of the Yale University Prevention Research Center. “It would come as little comfort to any of us to hear at the end of a visit to our doctor that the good news was we didn’t have heart disease if the bad news was we had cancer. Health means, at least, the absence of all serious disease, and the presence of vitality.”
For too long, science has suggested eating one way to avoid heart disease, another to avoid diabetes, and a third to avoid cancer, Katz said.
“This never made sense,” he said. “Take good care of your body by exercising it, feeding it well and sparing it exposures to such toxins as tobacco, and it is far more likely to take good care of you, sparing you heart disease and cancer, not to mention other chronic diseases.”
The report was published March 18 in the online edition of the journal Circulation.
To see the effects of living healthy on the risk for cancer, Rasmussen-Torvik’s team collected data on more than 13,000 men and women who took part in an ongoing four-community study of atherosclerosis (hardening of the arteries), which began in 1987.
At the start of the study, all of the participants were asked about their lifestyles and which healthy habits they followed. Twenty years later, almost 3,000 people had developed cancer - mostly lung, prostate, breast, and colon or rectal cancer.
Healthy Diet: Eat Right and the Right Amount
How many calories you need in a day depends on your sex, age, body type, and how active you are. Generally, active children ages 2 to 8 need between 1,400 and 2,000 calories a day. Active teenage girls and women can consume about 2,200 calories a day without gaining weight. Teenage boys and men who are very active should consume about 3,000 calories a day to maintain their weight. If you’re not active, you calorie needs drop by 400 to 600 calories a day.
The best way to know how much to eat is to listen to your body, says Donald Novey, MD, an integrative medicine physician with the Advocate Medical Group in Park Ridge, Ill. “Pull away from the table when you’re comfortable but not yet full. Wait about 20 minutes,” he says. “Usually your body says, ‘That’s good.’ If you’re still hungry after that, you might want to eat a little more.”
Healthy Diet: Exercise Is Part of the Plan
At the bottom of the new USDA food pyramid is a space for exercise. Exercise is an important component of a well-balanced diet and good nutrition. You can reap “fabulous rewards,” says Dr Novey, just by exercising and eating “a healthy diet of foods that nature provides.”
Those who followed six or seven of the healthy factors saw a 51 percent lower risk of cancer than those who didn’t follow any, the researchers found.
For those who followed four factors, there was a 33 percent lower risk for cancer and for those who followed one or two, there was a 21 percent lower risk, the researchers said.
A healthful diet is a cornerstone to raising a healthy child. But with so much conflicting information in the news and on the Internet, you may have questions when it comes to how to feed your child the most nutritious and appropriate food.
Here are some general guidelines for making healthful food choices:
Eat balanced meals, including lean sources of protein, fruits and vegetables, whole grains and “good” fats.
When cooking for your child, try to bake, broil or use a healthful fat when frying.
Decrease your child’s sugar intake.
Encourage your child to eat fruit or vegetables for snacks.
For children over 5 years old, use low-fat dairy products.
Decrease the use of butter and heavy gravies.
Substitute chicken or fish for red meat.
Limit processed foods.
Read ingredient lists. In particular, look for the many different types of sugar, such as high fructose corn syrup, maltose, dextrose, honey, molasses and others.
If “not smoking” was removed from the mix of heart-healthy behaviors, the association between heart-healthy factors and lower cancer risk was significantly lessened.
Rasmussen-Torvik said she hopes these findings will help doctors in their efforts to encourage patients to follow the recommendations and also provide extra motivation for their patients.
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