You can do this to lower your risk of cancer
Many people today have an inactive lifestyle. From the office chair, many go straight to the sofa and there is also hearty food - the children imitate it. This is also reflected in the rapidly increasing rate of overweight people. Around 60 percent of all adults in Germany are currently considered overweight, 25 percent even obese. More than one in seven children also weighs too much. However, what many do not know: being overweight also increases the risk of developing cancer. In this context, the German Cancer Aid warns that obesity favors at least 13 types of cancer.
The good news is that there are many things you can do yourself to reduce obesity and cancer risk. "Treat yourself to a health-conscious year 2019 with a balanced, calorie-conscious diet and lots of exercise", advises the CEO of the German Cancer Aid Gerd Nettekoven in a press release. This is not only good for body and soul, but also reduces the risk of developing cancer.
Additional motivation to lose weight
The experts from the German Cancer Aid warn that obesity is now one of the most important causes of cancer after smoking. Excess body fat is known to promote at least 13 cancers, including colorectal cancer, breast cancer, and esophageal cancer.
Sugar is hidden everywhere
A common problem these days is that there are tons of sugar in a lot of processed products, without consumers being aware of it. A lot of sugar is lurking not only in the obvious calorie bombs like sweet and salty delicacies, but also in supposedly healthier products. For example, a mug of fruit yogurt can contain up to six pieces of sugar cubes and a glass of a soft drink can contain up to four pieces of sugar.
Only ten percent of the energy should come from sugars
When does the daily sugar dose become a health hazard? According to the World Health Organization (WHO), the German Society for Nutrition, the German Obesity Society and the German Diabetes Society, a maximum of ten percent of the daily calories should come from sugar. The specialist societies recently announced that on average all Germans eat 25 percent too much sugar.
Challenge: lower sugar
Lowering the daily sugar dose is a challenge for many consumers. Sugar is often disguised by manufacturers on the nutritional tables in the supermarket. Sugar also hides behind technical terms such as sucrose, fructose, dextrose, corn or invert syrup, warns the German Cancer Aid. Therefore, meals should be prepared with fresh and unprocessed food if possible and finished products should only be consumed rarely. The specialist societies also recommend replacing sugary drinks with water and unsweetened teas. Sweets should be consumed with care and enjoyment instead of being carelessly put in your mouth.
Save children from an inactive lifestyle
The experts of the German Cancer Aid emphasize that children learn significantly through imitation. "So be a role model for young people, because the foundation stone for obesity is laid at a young age," Nettekoven concluded.
How to lower your cancer risk in 2019
The German Cancer Aid published the free guide "Healthy appetite! Eat versatile - live healthy ”, which explains in detail what is part of a healthy lifestyle and how you can reduce your personal cancer risk. Here are some important points from the guide:
- Eat versatile and varied,
- Reduce excess weight,
- a lot of movement,
- mainly consume plant-based foods,
- eat lots of fresh vegetables and fruits,
- eat milk or dairy products daily,
- reduce meat consumption to once or twice a week,
- eat fish once or twice a week,
- save on sugar and salt,
- reduce high-fat foods,
- meet your daily fluid needs with water and unsweetened drinks,
- drink less alcohol,
- smoke less or better not at all (smoking and alcohol together quadruple the risk of cancer).