The American Cancer Society (ACS) released new guidelines today, with advice especially aimed at cancer survivors seeking help about avoiding the return of the disease, or hoping to protect family members from their own plight. The ACS recommendations are pretty straight forward, although many of us find it hard to implement and maintain them.

Volumes of research has shown that physically active, non smokers, who maintain a healthy lifestyle and eat a diet of more fruits, vegetables and grains, are far less likely to suffer from cancer than those with less healthy lifestyles. Alcohol consumption is also red flagged. Those following their recommendations also benefit from decreased risk of cardiovascular disease.

Whilst in theory the same advice should apply to cancer survivors, there was little hard data on the matter, but recent research has made the picture much clearer. It’s now clear that maintaining a healthy weight, doing physical activity and eating a healthy diet makes a big difference to cancer survivors. Since as a group they would be far more likely to be aware of the risks of cancer and anxious to maintain their health, the confirmation, whilst no surprise, should be comforting to those wishing to avoid a recurrence of cancer.

It’s clear that gaining weight causes an increased risk for breast, prostate and colorectal cancer and there is growing evidence for other cancers being encouraged to return if the person gains weight. In fact, many people are already overweight at the time of their diagnosis.

Those who’ve previous suffered from breast, prostate or colorectal cancer should target health guidelines from the ACS that include:

  • Limiting high-calorie foods
  • Drinking fewer beverages high in fat and/or added sugar
  • Eating more low-calorie foods like vegetables and fruits
  • Adding more physical activity throughout the day

Physical activity is another huge boost for cancer survivors and simply being active and healthy generally leads to a more positive outlook on life, but data also shows that risks of cancer returning in those physically active is dramatically reduced, especially for breast, prostate, colon and ovarian cancer.

Recent studies have shown that inflammation markers that may lead to cancer are more present in those who live a more sedentary lifestyle. For breast cancer survivors, cancer deaths are reduced by more than one third, and around one quarter less for recurrence. Exercise is also shown to cut colon cancer deaths by a half.

The American College of Sports Medicine along with the ACS urges people to exercise more and encourages cancer survivors to do at least 2 and a half hours of exercise per week, including strengthening exercises two days a week.

Fruits and vegetables are also high on the list for cancer survivors. Studies have again focused on breast cancer, which more women are surviving these days, as well as prostate and colon cancer. It appears that it’s not one particular magic super food that makes the difference or even one group of foods, but the combination of certain types of food, that literally offers a protection against cancer. It is important that the cancer survivor’s diet…:

  • Is high in fruits, vegetables and, whole grains.
  • Includes more fish and poultry instead of red and processed meats.
  • Includes low fat instead of full-fat dairy products.
  • Includes nuts and olive oil instead of less healthy sources of fat, such as butter or trans fats found in many processed snack foods.

Obviously, doctors and scientists don’t have all the answers yet, but it is certainly clear that a healthy weight, diet and lifestyle with the right amount of exercise works wonders to stave off cancer in both survivors and the general population.

Everyone knows that smoking is a major cause of cancer, but the issue of weight, diet and exercise is increasingly coming to people’s attention. Just as the tobacco habit is going out of fashion, perhaps one day the strip malls and freeways will be lined with franchises offering fruit salads, smoothies and brown rice bowls, instead of sugary drinks and greasy fast food.

Written by Rupert Shepherd