Al b a n y C o u n t y De p a r t me n t f o r Ag i n g

Nu t r i t o n I n f o r ma t o n

Choose Your Health for Cancer Preventon
Did you know that dietary factors and physical inactvity contribute to about one-third of all
cancers? Or that the risk of cancer increases as you age? Cancer is caused by a combinaton of
dietary, genetc and environmental risk factors. Diet is the risk factor that we have the most
control over, so it is vital to choose the right foods and stay healthy in order to reduce cancer risk.
Living a healthy lifestyle will also decrease the risks for other chronic diseases such as heart
disease, diabetes and kidney disease. So, heres how to get started!
There are fve basic lifestyle habits to maintain in order to decrease cancer risk:

1. Choose a diet rich in fruits, vegetables and whole grains.
A general focus on increasing these foods in the diet will help to increase
fber intake and a variety of key nutrients. Fiber may help to reduce colon
cancer because it helps move stool swifly through the GI system. Try making
at least half of your grains whole grains, and be sure to check ingredient lists
to verify that the product includes a whole grain. Some whole grain sources
include whole wheat bread, brown rice, oats, barley and bran.
Fruits and vegetables should be the main emphasis of meals and make up at least half of your plate.
Fruits and vegetables provide cancer fghtng elements such as antoxidants, phytochemicals and
fber. By eatng a variety of colors such as dark green, yellow/orange, purple and red you can be sure
to get the most benefts. Shop at your local farmers markets this summer to fnd fresh, seasonal
produce!
Remember there is no single food or nutrient that will prevent cancer. The best way to reduce
cancer risk is to eat a balanced diet and consume a variety of foods. In additon to increasing whole
grains, fruits and vegetables; limit red meat or processed meats and include more fsh and plant
based protein such as nuts, seeds and legumes.

2. Get 30 minutes of moderate physical actvity at least 5 days per week.
There is strong evidence that physical actvity is associated with reduced risk of
cancers, especially colon and breast cancers. Physical actvity is also important in
energy balance and maintaining a healthy body weight.

3. Maintain a healthy body weight.
Obesity is also associated with increased cancer risk. Fat cells produce substances such as hormones
that can afect cell growth and possibly lead to cancerous growth. Eatng a balanced diet and
increasing physical actvity can help you achieve and maintain a healthy weight. If you are
concerned about your weight you can call Albany Countys Registered Diettan, Lisbeth Irish RD CDN
CDE at 447 -7183 to arrange one-to-one nutriton counseling.

4. Do not smoke
There are at least 69 cancer-causing chemicals in tobacco smoke. Smoking harms nearly every organ
in the body and is the leading cause of cancer. Regardless of age, smokers can greatly reduce their
risk of cancer and other diseases by quitng. If you decide to quit smoking there are many resources
and support available. Call 1-877-44U-QUIT to speak to a Natonal Cancer Insttute Smoking
Cessaton Counselor.

5. Consume alcohol in moderaton.
Alcoholic beverages have been defned as a known human carcinogen,
meaning it is a substance known to cause cancer. Too much alcohol creates
dangerous substances in the body. The Natonal Cancer Insttute shows there
is a link between excessive alcohol consumpton and a high risk of head and
neck, esophageal, liver, breast and colorectal cancers, among others. One
alcoholic drink is considered 12 ounces of beer, 5 ounces of wine or
1.5 ounces of liquor. Alcohol in moderaton is defned as two drinks per day
for men and one drink for women. Consuming alcohol in moderaton does
not appear to increase cancer risk.

Now we know youve probably heard this all before! There are no quick or easy fxes to becoming
healthy or reducing disease risk Make small changes towards a healthy lifestyle in order to promote
long-lastng health and success.
Use this ant-cancer grocer list to get started!





The Senior Nutriton Program is funded by Albany County Department for Aging,
the New York State Ofce of the Aging and the U. S. Administraton on Aging
June 2014