Nutrition & Healthy Lifestyles. Nurse Navigator and Nurse Practitioner - Heidi Eve-Cahoon CNP

Transcription

1 Nutrition & Healthy Lifestyles Nurse Navigator and Nurse Practitioner - Heidi Eve-Cahoon CNP

2 Recommendations For a Healthy Lifestyle AICR.ORG

3 Healthy Lifestyle Behaviors- Exercise Be physically active Exercise is a modifiable risk factor. For at least 30 minutes every day. Physical activity in any form helps to lower cancer risk and cancer recurrence. Aim to build more activity, like brisk walking into your daily routine. Keeps hormone levels lower-think lower insulin levels Strengthens the immune system

4 Healthy Lifestyle Behaviors- Weight Be as lean as possible. - without becoming underweight Offers other health benefits. o Lowers risk of diabetes and heart disease Excess weight may act as a hormone pump-pumping additional estrogen into our system

5 Healthy Lifestyle Behavior - Weight Foods to Eat, Foods to Avoid Limit consumption of high in energy-density foods - particularly processed foods high in added sugar, or low in fiber, or high in fat. o Eat foods low in energy-density, like apples, are high in fiber and water. Most vegetables, fruits and beans have low energydensity and aid in maintaining a healthy body weight. o Avoid foods high in energy-density, like cookies and sugary drinks, usually lack nutrients, are high in calories and contribute to weight gain. o Avoid sugary drinks (like colas and juice flavored drinks) as they are easy to drink in large quantities but don t make us feel full drink water instead.

6 Healthy Lifestyle Behaviors- Diet Studies suggest Mediterranean Diet o Addition of olive oil o Plant based eating

7 Heathy Lifestyle Behaviors - Diet Basing our diets on plant foods (like vegetables, fruits, whole grains and legumes such as beans), which contain fiber and other nutrients, can reduce our risk of cancer. Plant Based Diet - Eat more of a variety of vegetables, fruits, whole grains and legumes such as beans make sure this fills at least two-thirds of your plate. o As well as containing vitamins and minerals, these foods keep the body healthy and strengthen our immune system, and are also good sources of substances like phytochemicals o Eat fresh vegetables in season and frozen vegetables out of season. Fiber - Foods containing fiber may reduce your risk of cancer. Healthy Weight Plant based diets help to maintain a healthy weight because many of them are lower in energy density

8 Healthy Lifestyle Behaviors - Diet Limit Consumption of Meat Studies show that people who eat a lot of meat tend to eat less plant-based foods which may increase your risk to develop cancer or increase your risk for recurrence. To Reduce Your Cancer Risk o Eat no more than 18 oz. (cooked weight) per week of meats, like beef, pork and lamb o Avoid processed meats such as ham, bacon, salami, hot dogs and sausages When meat is preserved by smoking, curing or salting, or by the addition of preservatives, cancer-causing substances (carcinogens) can be formed. These substances can damage cells in the body, leading to the development of cancer. o Blackened or charred meat should be avoided.

9 Healthy Lifestyle Behaviors- Alcohol Limit alcoholic drinks For cancer prevention, AICR recommends not to drink alcohol. However, our expert report recognizes that modest amounts of alcohol may have a protective effect on coronary heart disease. Scientists are still researching how alcohol causes cancer. One theory is that alcohol can directly damage our DNA, increasing our risk of cancer. Research shows that alcohol is particularly harmful when combined with smoking. If consumed at all, limit alcoholic drinks to 2 servings for men and 1 serving for women a day. If a woman has had breast cancer, limit alcohol to 4 servings a week. One Serving Size o Beer 12 oz. o Wine 5 oz. o Liquor (whiskey, vodka, gin, bourbon, etc.) 1.5 oz.

10 Healthy Lifestyle Behaviors - Smoking Link to Cancer Smoking is linked to cancers: o Lung o Mouth, lips, nose, sinuses, larynx, pharynx, esophagus o Stomach o Pancreas o Kidney and bladder o Uterus, cervix, ovary o Colon and rectum o Acute Myeloid Leukemia

11 Healthy Lifestyle Behaviors - Smoking Health Problems Smoking causes health problems: o Heart disease o Stroke o Lung diseases o Diabetes o Osteoporosis o Rheumatoid Arthritis o Age-related macular degeneration and cataracts o Inflammation and impaired immune function

12 Healthy Lifestyle Behaviors - Smoking Smoking Cessation Benefits to Quitting: o Heart rate and blood pressure return to normal o Carbon monoxide level declines o Improved circulation o Improved lung function o Improved sense of smell and taste o Reduces risk of cancer and lung disease o Improved healing of tissues

13 Healthy Lifestyle Behaviors - Smoking Free Resources to Quit To Quit: o o NCI smoking quitline: U-QUIT o Stewart s Caring Place o American Lung Association, Freedom from Smoking program and online program o Summa Health System at Cooper Cancer Center, 6 week program: