Non-Profit 501c(3) Organization
The AICR offers diet-specific guidelines for cancer prevention and healthy survivorship,
with specific recommendations within each category:
1) body weight (maintain a body weight within the normal weight range and if overweight, loose even a small amount of weight)
2) limit foods that promote weight gain (energy-dense foods and sugary drinks)
3) consume a variety of plants (minimum 5 servings fruits and vegetables; eat unprocessed grains and legumes)
4) limit intake of red meat and avoid processed meat
5) limit alcohol intake
6) limit sodium consumption
7) do not take supplements for cancer prevention
Achieve and maintain a healthy weight throughout life.
Adopt a physically active lifestyle.
Consume a healthy diet, with an emphasis on plant foods.
If you drink alcoholic beverages, limit consumption.
Refined grains usually have the bran and germ removed, leaving only the starchy endosperm. Whole grain means that all three parts of the grain kernel (germ, bran and endosperm) are included. For example, white rice is a refined grain; brown rice and wild rice are whole grains.
Other examples of whole-grain foods:
Whole grains are rich in fiber, vitamins, minerals and hundreds of natural plant compounds, called phytochemicals, which protect cells in the body from the types of damage that may lead to cancer.
Research points to other substances in whole grains that have been linked to lower cancer risk:
Experts say efforts to make lifestyle changes are more likely to produce results if they are SMART — that is, specific, measurable, achievable, realistic, and time-based. To learn more, click on this link: SMART Goal Fact Sheet on Whole Grains.
You can make the changes necessary for a healthier life to reduce breast cancer recurrence. The strategies offered in the Consumer Publication section of the SISTAAH Talk website Publication page may help. Download a fact sheet today.
A diet filled with a variety of plant foods such as fruits and vegetables helps to reduce the risk for many cancers. In some research studies, women who ate more fruits and vegetables had a lower risk of breast cancer recurrence.
Phytochemicals are naturally occurring plant chemicals. They provide plants with color, odor, and flavor. Research shows they can influence the chemical processes inside our bodies in helpful ways.
Carotenoids may inhibit cancer cell growth, work as antioxidants, and improve immune response. Red, orange and green fruits and vegetables contain carotenoids such as beta-carotene, lycopene, lutein, zeaxanthin. Foods high in carotenoids include:
Flavonoids may inhibit inflammation and tumor growth, aid immunity, and boost production of detoxifying enzymes in the body. The best source of flavonoids include:
Cruciferous Vegetables are rich in nutrients, including carotenoids; vitamins C, E, and K; folate; and minerals. They also are a good fiber source. They contain a group of substances known as glucosinolates, which are sulfur-containing chemicals responsible for the pungent aroma and bitter flavor of cruciferous vegetables. Examples of cruciferous vegetables:
Experts say efforts to make lifestyle changes are more likely to produce results if they are SMART — that is, specific, measurable, achievable, realistic, and time-based. To learn more, click on this link: SMART Goal Fact Sheet on Fruits and Vegetables.
You can make the changes necessary for a healthier life to reduce breast cancer recurrence. The strategies offered in the Consumer Publication section of the SISTAAH Talk website Publication page may help. Download a fact sheet today.
The World Cancer Research Fund estimates that about 20% of all cancers diagnosed in the US are related to body fatness, physical inactivity, excess alcohol consumption, and/or poor nutrition, and could be prevented. These factors may contribute to cancer risk, but body weight seems to have the strongest link to cancer.
Excess body weight contributes to as many as 1 out of 5 of all cancer-related deaths. Being overweight or obese is clearly linked with an increased risk of many cancers, including breast cancer. Evidence suggests that being overweight or obese raises the risk of cancer coming back after treatment and may lower the chances of survival for breast cancer.
The best way to stay at a healthy body weight is to balance how much you eat with how active you are. The best way to get to a healthy body weight is to limit the calories you take in, and burn more calories through physical activity.
Here are a few useful strategies:
In some studies, a diet that is rich in vegetables, fruit, poultry, fish, and low-fat dairy products has also been linked with a lower risk of breast cancer and breast cancer recurrence.
Red meat (beef, pork and lamb) and processed meat (ham, bacon, pastrami, salami, hot dogs and sausages) may contribute to cancer. Studies also show that people who eat a lot of red meat tend to eat less plant-based foods, so they benefit less from their cancer-protective properties. When meat is preserved by smoking, curing or salting, or by the addition of preservatives, cancer-causing substances can form. These substances can damage cells in the body, leading to the development of cancer. Here’s what you need to know:
Experts say efforts to make lifestyle changes are more likely to produce results if they are SMART — that is, specific, measurable, achievable, realistic, and time-based. To learn more, click on this link: SMART Goal Fact Sheet on Red & Processed Meats.
You can make the changes necessary for a healthier life to reduce breast cancer recurrence. The strategies offered in the Consumer Publication section of the SISTAAH Talk website Publication page may help. Download a fact sheet today.
For premenopausal and post menopausal women, studies show that physically active women have a lower risk of breast cancer than inactive women, with an average breast cancer risk reduction of 12%.
For breast cancer survivors, exercise can:
Physical activity is any movement that uses skeletal muscles and requires more energy than does resting, like:
.Alcohol (ethanol or ethyl alcohol) is a chemical substance found in beer, wine, and liquor produced by the fermentation of sugars and starches by yeast. Research indicates that the more alcohol a person drinks—especially over time—the higher the risk of developing breast cancer. Women who drink more than three drinks a day have 1.5 times the risk of developing breast cancer as nondrinkers.
The main types of alcoholic drinks and their alcohol content are as follows:
According to the National Institute on Alcohol Abuse and Alcoholism, a standard alcoholic drink in the United States contains 14.0 grams (0.6 ounces) of pure alcohol. Generally, this amount of pure alcohol is found in
Experts say efforts to make lifestyle changes are more likely to produce results if they are SMART — that is, specific, measurable, achievable, realistic, and time-based. To learn more, click on this link: SMART Goal Fact Sheet on Alcohol.
We asked African American women to identify their top 10 strategies to reduce cancer risk, and here is what they told us:
1. What is “Down Home Healthy Living?” (Go to our Publication page to download the cookbook)
2. Why is a healthy lifestyle so important?
3. How can you maintain a healthy weight?
4. What advice do you have for eating less high fat foods?
5. What are the best ways to prepare healthy meals?
6. What are alternatives to salt?
7. Why is physical activity important?
8. Which physical activities do you recommend?
9. What are strategies to help you enjoy physical activity?
10. What are health benefits of eating fruits and vegetables?
Copyright © 2022 SISTAAH Talk - All Rights Reserved.
Powered by GoDaddy Website Builder