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1 watch your weight cut your cancer risk cruk.org
2 Which cancers are affected? Being overweight or obese is linked to around 18,000 cancers in the UK every year. Carrying too much weight could increase the risk of 10 cancer types as well as other health problems. Being overweight or obese could affect your risk of these cancer types: Keeping a healthy weight is a great way to reduce the risk of cancer. Eating healthily and being active can help you achieve and keep a healthy weight. Taking control of your weight is not always easy, but it does have many health benefits. In this leaflet you can find out about: the link between weight and cancer what a healthy weight is tips on taking control of your weight. Liver Food pipe Gallbladder Bowel Prostate (advanced) Breast after the menopause Pancreatic Kidney Ovarian Womb
3 How does being overweight cause cancer? Fat cells act differently to other cells in the body and produce more hormones than normal cells. Hormones have an important role to play in controlling how your body works. But high levels of certain hormones can increase the risk of cancer. What is a healthy weight? Doctors use a tool called Body Mass Index (BMI) to work out the healthiest weight for an adult, based on how tall they are. Find out whether your BMI is healthy by finding your height and weight on the chart below. BMI is a useful tool for most people but is not accurate if you are under 18, a professional athlete, pregnant or breastfeeding. You have a higher risk of health problems if your waist is: more than 80cm (31.5 inches) for women more than 94cm (37 inches) for men more than 90cm (35.5 inches) for Asian men Your waist measurement is not the same as your trouser waist size. To measure your waist: 1. Find the top of your hip bone and the bottom of your ribs 2. Breathe out naturally 3. Place the tape measure midway between these points and wrap it around your waist. Height (ft) 6'6 6'5 6'4 6'3 6'2 6'1 6'0 5'11 5'10 5'9 5'8 5'7 5'6 5'5 5'4 5'3 5'2 5'1 5'0 4'11 4'10 40 Underweight Weight (kg) Healthy weight Overweight Very overweight Extremely overweight Height (cm) People with an apple shaped body, with fat stored around their waist, seem to be more at risk of cancer, heart disease and diabetes than people who are pear shaped Weight (st)
4 I lost 5 stone through physical activity and eating healthily. Make small changes to your daily life Try to eat fewer fatty and sugary foods, like biscuits and cake. Also reduce your portion sizes and cut down on sugary and alcoholic drinks. Be more physically active This can include everyday things like walking, gardening, and housework. Jeff Clark Lorry Driver I remember parking up at a motorway service station and off I went on a walk. I got back absolutely worn out, having underestimated and misread the map. But actually, when I found out how many calories I d burned doing that walk, it really spurred me on. Tips for taking control of your weight Weight gain happens when you take in more energy through food and drink than you use up. Losing weight and keeping it off is a gradual process which takes time. Make sure your goals are realistic Losing weight is not always easy and some weeks might be harder than others. Why not share your weight loss goals and form healthy habits with friends to keep motivated? See your GP or pharmacist for help If you are nervous about starting to lose weight or struggling to reach a healthy weight go and speak to your GP or pharmacist who will be able to help. Don t be discouraged Keeping a healthy weight is harder for some people than others and they might have to work harder to keep their weight stable. But everyone can get there. The best way to lose weight is to eat healthily, eat smaller amounts and become more active. Visit for more top tips.
5 Further information You can find out more about cancer at Find out more about our health messages at If you want to talk in confidence about cancer, call our information nurses on freephone , Monday to Friday, 9am to 5pm. All our leaflets are thoroughly researched and based on the most up-to-date scientific evidence. They are reviewed by independent experts and updated regularly. You can order our full range of leaflets free online at About Cancer Research UK We pioneer life-saving research to bring forward the day when all cancers are cured. From our volunteers and supporters to our scientists, doctors and nurses, we re all here to save more lives and prevent, control and cure all cancers. Together we will beat cancer sooner. If you want to join the fight, call or visit our website Information in Lithuanian For more information about cancer in Lithuanian please visit the website of Lithuanian Cancer Patient Coalition (POLA) Ref: RTR900A March 2015 Due for review by: March 2017 Registered Charity in England and Wales ( ), Scotland (SC041666) and the Isle of Man (1103) Cancer Research UK accepts no responsibility for the accuracy of this translation, nor the context in which the translation is published. This translation is solely the responsibility of POLA. Cancer Research UK, 2015.
6 KONTROLIUOKITE SVORĮ SUMAŽINKITE VĖŽIO RIZIKĄ cruk.org
7 Kokios vėžio rūšys paveikiamos? Antsvoris arba nutukimas siejami su maždaug vėžio atvejų Jungtinėje Karalystėje kasmet. Per didelis svoris gali padidinti 10 vėžio rūšių riziką ir sukelti kitų sveikatos problemų. Antsvoris arba nutukimas gali padidinti riziką susirgti šių rūšių vėžiu: Palaikant normalų svorį, mažinama vėžio rizika. Sveika mityba ir fizinis aktyvumas gali padėti pasiekti ir išlaikyti normalų svorį. Svorį kontroliuoti ne visada lengva, bet tai tikrai labai naudinga sveikatai. Stemplės Kepenų Tulžies pūslės Krūties (po menopauzės) Kasos Inkstų Šiame lankstinuke galite sužinoti: kokia yra sąsaja tarp svorio ir vėžio; koks svoris yra normalus; kaip kontroliuoti svorį. Žarnyno Prostatos (išplitusio) Kiaušidžių Gimdos
8 Kaip antsvoris gali paveikti vėžį? Riebalų ląstelės veikia kitaip nei kitos organizmo ląstelės ir gamina daugiau hormonų nei normalios ląstelės. Hormonai yra labai svarbūs organizmo funkcionavimui. Tačiau dideli tam tikrų hormonų kiekiai gali padidinti vėžio riziką. Kas yra normalus svoris? Gydytojai naudoja kūno masės indeksą (KMI), pagal kurį, atsižvelgdami į ūgį, nustato, koks suaugusiojo kūno svoris yra idealiausias. Įvertinkite, ar Jūsų KMI yra normalus, toliau pateiktoje diagramoje susiradę savo ūgį ir svorį. KMI yra naudinga priemonė, bet ji netiksli, jei esate jaunesni nei 18 m., esate profesionalus atletas, esate nėščia ar maitinate krūtimi. Ūgis (pėdomis) 6'6 6'5 6'4 6'3 6'2 6'1 6'0 5'11 5'10 5'9 5'8 5'7 5'6 5'5 5'4 5'3 5'2 5'1 5'0 4'11 4'10 40 Per mažas svoris Svoris (kg) Normalus svoris Antsvoris Nutukimas Ypač didelis nutukimas Ūgis (cm) Jums gali padidėti sveikatos problemų rizika, jei liemens matmuo yra: daugiau kaip 80 cm moterų; daugiau kaip 94 cm vyrų; daugiau kaip 90 cm azijiečių vyrų. Jūsų liemens matmuo ne toks pat kaip kelnių juosmens matmuo. Norėdami išmatuoti liemenį: 1. Apčiuopkite klubakaulio viršūnę ir šonkaulių apačią. 2. Normaliai iškvėpkite. 3. Juostelę aplink liemenį juoskite per vidurį tarp šių dviejų taškų. Manoma, kad obuolio figūros žmonėms, kuriems riebalų kaupiasi liemens srityje, kyla didesnė vėžio, širdies ligų ir diabeto rizika, palyginti su kriaušės figūros žmonėmis Svoris (akmens svarais)
9 Būdamas fiziškai aktyvus ir sveikai valgydamas, netekau beveik 32 kg. Jeff Clark Sunkvežimio vairuotojas Prisimenu, kaip kartą sustojęs pakelės degalinės aikštelėje nuėjau pasivaikščioti. Grįžau visiškai išsekęs, nes netinkamai perskaičiau žemėlapį ir pasiklydau. Vis dėlto, sužinojęs, kalorijų bevaikščiodamas sudeginau, pajutau gerą postūmį. Svorio kontroliavimas Svorio priaugate, kai su maistu ir gėrimais energijos gaunate daugiau nei jos sunaudojate. Svorio mažinimas ir sumažėjusio svorio palaikymas yra ilgai trunkantis laipsniškas procesas. Geriausias būdas sumažinti svorį valgyti sveiką maistą, mažinti maisto kiekius ir tapti aktyvesniems. Pamažu keiskite kasdienio gyvenimo įpročius Stenkitės mažiau valgyti riebaus ir saldaus maisto, pvz., sausainių ir tortų. Taip pat sumažinkite porcijų dydžius ir minimaliai vartokite saldžiųjų ir alkoholinių gėrimų. Būkite fiziškai aktyvesni Tai gali būti kasdienė veikla, pvz., pasivaikščiojimas, sodo ir namų ruošos darbai. Tikslai turi būti realistiški Mažinti svorį ne visada lengva ir kartais vienos savaitės gali būti sunkesnės nei kitos. Argi, norint išlaikyti motyvaciją, nebūtų puiku siekti svorio mažinimo tikslo ir formuoti sveikus įpročius kartu su draugu? Pagalbos kreipkitės į bendrosios praktikos gydytoją arba vaistininką Jeigu nerimaujate dėl svorio mažinimo arba kovojate siekdami normalaus svorio, kreipkitės į bendrosios praktikos gydytoją arba vaistininką, kurie Jums padės. Nepraraskite ryžto Palaikyti normalų svorį vieniems sekasi lengviau, kitiems sunkiau. Kad svoris būtų stabilus, pastariesiems reikia labiau stengtis. Vis dėlto visi gali pasiekti šį tikslą. Daugiau geriausių patarimų anglų kalba rasite apsilankę adresu
10 Papildoma informacija Daugiau informacijos apie vėžį anglų kalba rasite adresu Visuose mūsų lankstinukuose pateikiama informacija yra atidžiai ištirta ir pagrįsta naujausiais moksliniais įrodymais. Nepriklausomi ekspertai peržiūri lankstinukus ir jie reguliariai atnaujinami. Visus mūsų lankstinukus anglų kalba galite nemokamai užsisakyti internete adresu Apie Cancer Research UK Tai žmonių gyvybes siekiančių išsaugoti mokslininkų organizacija, besistengianti priartinti tą dieną, kai visų rūšių vėžys bus įveiktas. Anksčiau ar vėliau mes įveiksime vėžį, padarykime tai anksčiau. Informacija lietuvių kalba Daugiau informacijos apie vėžį lietuvių kalba galite rasti Pagalbos onkologiniams ligoniams asociacijos (POLA) interneto svetainėje Nuoroda: RTR900A, 2015 m. kovo mėn. Turi būti peržiūrėta iki 2017 m. kovo mėn. Registruota labdaros organizacija Anglijoje ir Velse ( ), Škotijoje (SC041666) ir Meno saloje (1103). Cancer Research UK neprisiima atsakomybės dėl vertimo netikslumų ir dėl konteksto, kuriame vertimas publikuojamas. Už šį vertimą atsakinga yra tik POLA. Cancer Research UK, 2015.
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