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Excess Weight Causes Cancer
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The evidence that excess body fat increases the risk of developing cancer is much
stronger now than ever before, according to a landmark report issued by the
American Institute for Cancer Research (AICR) and the World Cancer Research
Fund (WCRF).

Evidence linking consumption of alcohol, red meat and processed meat to

increased risk is also deemed convincing.

The report – Food, Nutrition, Physical Activity, and the Prevention of Cancer: a

Global Perspective -- is the most comprehensive ever published on the evidence

linking cancer risk to diet, physical activity and weight.

The report is the result of a five-year process involving nine independent teams of

scientists from around the world, hundreds of peer reviewers, and 21

international

experts who reviewed and analyzed over 7,000 large-scale studies.

It includes 10

recommendations for cancer prevention.

“The most striking finding in the report is that excess body fat increases risk for

numerous cancers. That is why body weight is the focus of our first

recommendation,” expert panel member W. Phillip T. James, M.D., D.Sc., said.

Body Fat Convincingly Linked to Six Cancers

Finding that the evidence is now convincing that carrying excess body fat

increases

risk

for cancer of the colon, kidney, pancreas, adenocarcinoma of the

esophagus

and

endometrium as well as post-menopausal breast cancer, the

report recom

mends that

people aim to stay within the healthy weight range (18.5

to 24.9) on the

BMI chart

throughout adult life. It further recommends staying as

lean as possible

within that

range

(see

Calculating Your Ideal Body Weigh

)

This recommendation is more stringent

than

AICR

and most other organizations

have

previously issued on weight and

reflects the

stronger evidence that has

emerged over the

last few years.

When

the

first AICR report was

published in

1997, only the evidence linking

body fat

endometrial cancer was judged to

convincing.

“The recommendation reflects what the

science is telling us today. Even small

amounts of excess body fat, especially if

carried at the waist, increase risk,”

James

said.

Because the evidence on weight gain is

now

so much stronger, the new report

gives

two

recommendations

based on

evidence

how to

avoid excess body fat.

First, the report calls for limiting the intake

“energy-dense foods,” especially

processed

foods high in added sugar, or

low in fiber, or

high in fat. Examples of

sugary drinks include

burgers, French

fries, milk shakes and

pastries.

Second, the report advocates being physically active for at least 30 minutes each

day. The evidence shows that physical activity offers a double bonus by reducing

cancer risk in its own right while helping to maintain a healthy weight, which is

also protective.

Panel Urges Limits on Red Meat

Compared to 1997, when AICR released its first global report on the association

between diet and cancer, the new assessment finds the evidence linking red

meat

(beef, pork and lamb) to colorectal cancer is more convincing than it was a

decade

ago. Accordingly, AICR’s expert panel recommends limiting consumption

of red

meat to 18 ounces (cooked) per week. Beyond this amount, the evidence

indicates, every 1.7 ounces of red meat consumed per day increases cancer risk

15 percent.

The recommendation

concerning processed

meats is even more

rigorous.

Based on convincing

evidence, the panel

recommends avoiding

processed

meats

such

as bacon, ham, sausage

and lunchmeat.

After carefully examining

all of the evidence, the

panel was not able to

find a level

which con

sumption of processed

meat could be reliably

considered

completely

safe. Every 1.7 ounces of processed meat consumed per day

increases risk of

colorectal cancer by 21 percent.

“That’s why we recommend that if people eat processed meat at all, they save it

for

special occasions like ham at Christmas or the occasional hot dog at a

baseball

game,” said James.

In a separate recommendation, the panel advises plannin

g meals around non-

starchy vegetables and fruits. These plant foods can be eaten in conjunction with

foods of animal origin other than red meat, such as poultry, fish and eggs.

“We are recommending 5 servings or more of vegetables and fruit daily because,

like physical activity, they pack a double whammy against cancer. Probable

evidence indicates they help reduce cancer risk on their own, and as low-energy

dense foods, they help maintain a healthy weight, which the evidence shows has

big influence

on cancer risk,” James said.

Alcohol Consumption Linked to Cancer

The AICR expert panel found the evidence convincing that alcoholic drinks are

linked

to cancers of the mouth, pharynx, larynx, esophagus, as well as colorectal

cancer in men and pre-and post-menopausal cancer in women. In addition,

alcoholic drinks

are a probable cause of liver cancer and of colorectal cancer in

women.

“It doesn’t matter whether you are talking about wine, beer or spirits, when it

comes

to cancer, even small amounts of alcohol raise your risk. In light of

evidence suggesting that small amounts of alcohol protect against heart

disease,

however,

the panel decided to recommend limiting rather than avoiding

consumption,” James said.

The full recommendation says, “If alcoholic drinks are consumed, limit

consumption

to no more than 2 drinks a day for men and I drink a day for

women.”

The distinction has to do with differing body composition in the two

sexes.

Recommendations Offer Pattern for Life

Although equally important, other recommendations involve special or limited

populations:

People concerned about risk of stomach cancer should reduce salt intake.

People who currently look to supplements for cancer protection should

instead

try to get protective nutrients from whole foods.

Mothers should breast feed when practical and babies should be breast

fed.

To reduce risk of recurrence, cancer survivors should follow the

recommendations

for cancer prevention.

“Cancer is preventable. There are changes you can make in your daily life that will

reduce your chances of developing cancer,” James said.

He pointed out that, taken together, the recommendations outline a clear and

consistent way of living that fosters a longer healthy life.

“Let’s get more vegetables, fruits and other low-energy

density foods every day,

which will leave less room for meat. Let’s get off our backsides however and

whenever we can.”

Accomplish these changes to diet and activity level and you are on your way to

getting and staying as lean as possible, which is our first recommendation, he

said.

“This is a pattern for living with the potential to save millions of lives. If these

recommendations were adopted around the world, scientists estimate it could

prevent about one-third of global cancer cases,” James said.