Research has revealed that many kinds of cancers are linked to weight gain. But now more and more people are obese. By doing two things, you will easily help in preventing cancer as well as loss of weight.
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13 types of cancer linked to obesity! Be careful over 50
According to the Centers for Disease Control and Prevention (CDC), Obesity increases the chance of developing 13 types of cancer which account for 40 per cent of all cancers that are diagnosed throughout the United States each year:
Breast, colorectal, stomach, liver, oesophagus (oesophagal adenocarcinoma), pancreas, kidney, ovary, uterus, gallbladder, thyroid, meningioma (a type of brain cancer), multiple myeloma ( a blood cancer).
Esophageal cancer (esophageal adenocarcinoma): Severely obese people have a 4.8-fold risk, and obese or overweight people have a 1.5- to 3-fold risk.
Stomach cancer (gastric cardia cancer): 2 times the risk in obese people.
Liver cancer: 2 times the risk of being obese or overweight.
Kidney cancer: 2 times the risk of Obesity or overweight.
Pancreatic cancer: 1.5 times the risk in people who are obese or overweight.
Colorectal cancer: 1.3 times the risk of Obesity or overweight.
Gallbladder cancer: 1.6 times the risk in obese people and 1.2 times the risk in overweight people.
Meningiomas: 1.5 times the risk in obese people and 1.2 times the risk in overweight people.
Breast cancer (postmenopausal): Obesity or overweight risk 1.2 to 1.4 times.
Thyroid cancer: Obesity or overweight risk 1.2 to 1.3 times.
Multiple myeloma: Obesity or overweight risk 1.1 to 1.2 times.
Ovarian cancer: For every 5 increase in BMI value, the risk increases by 1.1 times.
Between 2005 and 2014, cancers that weren’t related to obesity decreased by 13 per cent for Americans who had new cancers. But, the rate of obesity-related cancers grew by 7 per cent, except for colorectal cancer, since screening can be detected earlier and prevented.
Colorectal cancer is most common in obese men. Breast cancer is most common in women after menopause.
Of these 13 types of cancers, More than 90 per cent of new cancer cases are found in people who are 50 or older. Additionally, the longer someone is overweight and obese, the higher the risk of developing cancer.
Obesity is associated with factors such as poor dietary habits, lifestyle and metabolism, which in themselves have a risk of promoting cancer.
For instance, eating fried food or desserts, barbecues, or other food items frequently, not getting enough exercise, and so on. can cause people to gain weight.
In addition, meat can produce carcinogenic compounds like aromatic polycyclic hydrocarbons when it is cooked, fried, or barbecued.
Particularly, red meat is cooked at high temperatures like fire roasting, which can cause to release of glycation’s final products (AGEs) that result in chronic inflammation and raise the risk of developing cancer.
If you eat too many sweets, the sugar is linked to the protein in the body, and after a series of reactions, it will also form the end product of glycation.
Long-term chronic inflammation, metabolic syndrome, higher-than-normal insulin levels and insulin-like growth factors associated with obesity contribute to cancer cell growth.
Obesity also makes it easier for cancer cells in the body to multiply. There are usually cancer cells circulating in the body. If the body is healthy, the immune system can eliminate cancer cells. However, when the body’s metabolic system and immune system weaken, and the immune system weakens, it becomes more difficult to eliminate cancer cells. Additionally, a research study conducted in Taiwan in 2017 proved the connection between fat cells, obesity and cancer. Researchers discovered that an MCT2 protein that is found on the breast cancer cell’s membrane cells functions as an entrance, allowing the metabolites released by fat cells to provide nutrition for breast cancer cell growth, thereby promoting the growth of breast cancer cells.
Losing 5% of weight can reduce cancer risk!
The definition of obese differs for every person. BMI, or body mass index (BMI), can be used as a guideline to determine the degree of overweight.
Liao Zhiying, director of the Radiation Oncology Center at Taichung Hospital, pointed out that any BMI above 25 is considered overweight, with a BMI over 27 being mildly obese. At the same time, one with a BMI above 30 is moderately obese. The greater the BMI value, the more potent the cancerous effect of obesity; therefore, it is essential to keep an eye on those above 27.
Another way to determine is to determine how wide is the diameter of the waist. Women with an 80-centimetre waist circumference and those with 90 centimetres or more or more are at a greater risk of contracting cancer.
Liao Zhiying said that the bigger the waist circumference, the greater the abdominal obesity and the large visceral fat. This implies your body may be experiencing chronic inflammation and metabolic irregularities.
Obese people need to lose weight to reduce cancer risk. But how much weight do you need to lose to be safe?
“If obese people lose 5% of their current body weight, they have the effect of reducing cancer risk,” Liao Zhiying said. That is, a person who weighs 70 kilograms can prevent cancer by losing 3.5 kilograms. He pointed out that although the ideal state is to reduce the weight to the standard weight below the BMI value of 25, for many obese people, it will be more difficult and easy to give up halfway.
Another method is to control the waist circumference below 80 for women and 90 for men to reduce visceral fat.
Weight loss method that takes into account cancer prevention: Mediterranean diet, half-cut sugar
There are a variety of methods by which you can lose fat/weight. The wrong method to lose weight or lose weight that isn’t appropriate for you can cause your body to become unhealthy or in a position to not lose weight.
Liao Zhiying stated that exercise, as well as a balanced diet and eating a variety of fruit and veggies, are weight-loss techniques that anyone can apply.
So, in the section on a diet, he’ll recommend using the Mediterranean Eating plan and will adopt the strategy of cutting sugar halfway, reducing the number of food items that are staples.
The Mediterranean diet is comprised of meals made of vegetables that are that are accompanied by high-quality protein, whole grains, as well as good oils.
People who are trying to lose weight may feel uneasy hearing the word fat, but the Mediterranean diet does not shy away from fat and has the same weight-loss effect. A study published in The American Journal of Medicine found that a Mediterranean diet was more effective than a low-fat diet. Those on a Mediterranean diet can lose up to 10kg.
Another study conducted in Italy which was a massive study of over 32,000 people, revealed that long-term commitment to the Mediterranean diet is associated with a lower chance of developing abdominal obesity over five years.
The following are the key components of the Mediterranean diet:
Vegetables and fruits: Plenty of vegetables with moderate amounts of fruit.
Fruits and vegetables are high in dietary fiber. It will absorb toxins from the intestines, reduce the increase in blood sugar levels, and also be taken in. As your blood glucose levels slow and insulin secretion decreases, the release of insulin and insulin-like growth factors diminishes.
Dietary fibre-rich foods can also help balance and lower the absorption and intake of cholesterol, fats, and cholesterol, making it less difficult for the body to build up visceral fats and produce excess cholesterol. A higher intake of dietary fiber makes it easy to feel fuller. At the same time, it helps to aid in the development of intestinal peristalsis and assists with reducing the frequency of defecation.
A retrospective study conducted in 2018 in Nutrients revealed that a rise in consumption of vegetables is associated with.
Consuming various colored fruits and vegetables is also a great source of nutrients, including phytochemicals which help fight off oxidation and help improve chronic inflammation.
In addition, the intake of vegetables should be more than fruits because eating too many fruits is not good for controlling blood sugar, and it is easy to cause obesity.
High-quality protein: beans, seafood, eggs, white meat, and dairy products (such as Greek yogurt).
Consuming legumes and soy-based products like chickpeas, black beans, and edamame may aid in losing weight. An analysis of the data from 21 clinical studies in The American Journal of Clinical Nutrition found that including legumes in your diet could be a good method of losing weight; even if calorie restriction is not the intention, it may also have a slight weight-loss impact.
The Mediterranean diet is also a good way to cut down on red meat. However, when cooking seafood or white meats, avoiding high-temperature cooking techniques like roasting, frying and deep-frying are essential.
Whole Grains: brown rice, black rice, quinoa, oats, etc.
Liao Zhiying believes that dieters should reduce their intake of refined starches like white bread, pastries white noodles, substitute the staple food with whole grains and cut down on the amount consumed.
Vegetable fats: olive oil, camellia oil, avocado (avocado), and nut seeds.
These vegetable oils have been proven to have anti-cancer properties. When cooking your ingredients with good oils like olive oil, it is possible to add spices or herbs to boost the flavor and reduce the sodium you use.
Train your muscles to secrete cancer-preventing muscle hormones
In addition to dietary adjustments, exercise is also important. Liao Zhiying emphasized that both exercise aerobically and strength training must be considered.
An exercise that increases muscle strength may decrease insulin resistance, boost the metabolic basal rate rate and alter fat metabolism. Muscle hormones aid in the breakdown of fats, including visceral fat. Additionally, several muscle hormones may have anticancer properties.
A study in 2021 found that myotropin could slow the growth of tumors and assist in the fight against cancer cells. Also, prolonged exercise creates a cancer-suppressing environment in the body.
In addition, when performing an aerobic exercise, the heart rate should be at least 130 beats per min, resulting in the individual speaking and breathing but not singing. This will help to consume calories and help improve metabolic issues.