Carrying extra weight at some point is a reality for many. And it's not always easy to lose. Unfortunately, there's a link between excess weight and developing some types of cancer. But here's some good news: You can take control to reduce your cancer risk and live a healthier, happier life.
Uncovering the connection
Increased fat in the body may affect chronic inflammation, cell growth, cells' lifespan, hormone levels, and other factors that control cell growth. These things might raise the risk of cancer. But the relationship between cancer and excess weight is complex. More research is needed to fully understand it.
Some of the cancers linked to excess weight include:
- Breast
- Colon
- Rectal
- Endometrial
- Kidney
- Liver
- Ovarian
- Pancreatic
- Stomach
- Thyroid
- Esophageal
- Multiple myeloma
- Gallbladder
- Meningioma
It's important to remember that not everyone who carries extra weight will develop these cancers. But the risk is higher. And excess weight is more of a factor for some cancers than others. For people who have survived cancer, reducing excess weight may help lower the risk of some cancers linked with obesity from coming back (recurrence).
What causes weight gain?
There are quite a few factors behind extra weight, including:
- Genetic and medical factors. Our genes can influence our body weight to some extent. Some people may be more likely to gain weight due to their genetic makeup. Certain health conditions and medicines may also lead to weight gain.
- Social determinants of health. The conditions we live in can play a role in weight gain. This includes things like access to healthy food choices, the ability to pay for food, and opportunities to move more.
- Emotional factors. Emotional eating, stress, and depression can cause weight gain, too.
If you think you may need to lose some weight, talk with your doctor. They can help get you on the right path based on your personal needs and health history.
Taking control: Reducing the risk
Making small lifestyle changes can have a big impact on dropping pounds and reducing the risk of cancer. Try these steps to get started. If it feels overwhelming, tackle one step at a time. You've got this!
- Eat healthy. Fill your plate with fruits, vegetables, whole grains, and lean proteins. Limit processed foods and sugary drinks. The American Heart Association has a lot of recipes to help you eat well. Or check out MyPlate.gov to learn how to build a healthy plate. Try using coupons and buying frozen or canned produce if cost is a problem. Ask your doctor about food assistance programs like Women, Infants Children (WIC) and Supplemental Nutrition Assistance Program (SNAP).
- Move more. Aim for at least 150 minutes of moderate-intensity movement a week. Or you can try to get 75 minutes of vigorous-intensity movement per week. Examples of moderate-intensity movement include brisk walking, dancing, and gardening. To move vigorously, try running, jumping rope, or swimming laps. If this seems like a lot of time to you, no sweat. You can work up to it. You can also break your activity up into shorter 10-minute chunks of time. Also try exercising with a friend. And make sure to pick activities you enjoy. These things can help you stick with an exercise routine.
- Sleep well. Prioritize getting enough sleep each night. Sleep plays an important role in maintaining a healthy weight. Adults need at least 7 hours of sleep every day.
- Manage stress. Practice relaxation methods, such as meditation or deep breathing exercises.
- Get support. Reach out to your doctor, family, and friends for encouragement. Better yet, convince them to join you. Remember, you're not alone on this journey.
Keep in mind that weight is just one aspect of your health. Put the focus on making healthier choices now and in the future. It's all about staying healthy and feeling good!
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