Earlier this month, the American Cancer Society (ACS) released updated lifestyle recommendations to help lower cancer risk. The advice, last updated in 2012, is based on a comprehensive review of the latest evidence.
The revised guideline places an increased emphasis eating less red meat and fewer highly processed foods and avoiding or limiting alcohol. It also increases the recommended amount of physical activity.
What to eat
The ACS recommendation is to “follow a healthy eating pattern at all ages.” The foundation of a healthy eating pattern is mostly plants – vegetables, fruits, whole grains, beans and lentils, and nuts and seeds. It also includes healthy proteins, such as fish and poultry, and unsaturated fats.
The updated diet recommendation emphasizes eating a variety of vegetables, especially ones that are dark green (e.g., spinach, kale, broccoli, rapini), red (e.g., beets, red bell pepper, red cabbage, radicchio) and orange (e.g., carrots, butternut squash, sweet potato).
It also highlights including a variety of colourful whole fruit in your diet. In Canada, a low fruit intake is among the top five leading preventable causes of cancer.
To lower cancer risk, a daily intake of at least 2.5 to 3 cups of vegetables and 1.5 to 2 cups of fruit is advised.
Advice to eat whole grains, foods that are strongly tied to protection against colorectal cancer, is also emphasized as well as advice to eat pulses (e.g., black beans, kidney beans, chickpeas, lentils).
What to eat (and drink) less of
The best available evidence supports the recommendation to limit intake of red and processed meats. A high intake of both is associated with greater risk of colorectal cancer and may also play a role in breast and prostate cancers.
Since it’s not known whether there’s a safe level of intake for red and processed meat, the new guideline does not advise on consumption limits. Instead, the ACS recommends choosing fish, poultry and beans more often than red meat and to eat processed meats sparingly, if at all.
Foods high in added sugars, especially sugar-sweetened beverages, should also be limited or avoided since they’re associated with risk of obesity, which itself is considered a cause of 13 types of cancers.
Highly processed foods, which contain little, if any, whole foods, should also be limited. These foods are typically higher in fat, contain added sugars and sodium and are lacking fibre and protective phytochemicals.
Ultraprocessed foods include chicken nuggets, chicken strips, cereal bars, granola bars, breakfast cereals, frozen waffles, cookies, potato chips, pretzels, crackers, soft drinks, candy, processed meats, frozen dinners, instant noodles, frozen pizza, fast food and more.
The revised ASC cancer prevention guideline also states “it is best not to drink alcohol” since evidence shows that any amount of alcohol increases the risk of some types of cancer, most notably breast cancer.
If you do drink, limit your intake to no more than one drink each day for women and two drinks for men. One drink is equivalent to five ounces of wine, 12 ounces of beer or 1.5 ounces of 80-proof spirits.
Being overweight or obese is clearly linked with a greater risk of several types of cancer. The ACS guideline recommends to “keep your weight within the healthy range and avoid weight gain in adult life.”
A body mass index (BMI) of 18.5 to 24.9 is defined as a healthy weight. A BMI between 25 and 29.9 is classified as overweight; a BMI of 30 or greater is considered obese. BMI is calculated as your weight in kilograms divided by your height in metres squared.
Adults are advised to get 150 to 300 minutes of moderate-intensity exercise (e.g., brisk walking, doubles tennis) a week, or 75 to 150 minutes of vigorous-intensity exercise (e.g., running, spinning, singles tennis). Hitting or exceeding the upper limit of 300 minutes is considered optimal.
Children and teens should get at least one hour of physical activity each day.
Although resistance training is recommended for overall health, there is a lack of evidence for this type of exercise in relation to cancer. For cancer prevention, the focus is on aerobic physical activity.
Leslie Beck, a Toronto-based private practice dietitian, is director of food and nutrition at Medcan.
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30 Vaughan mushroom farm workers test positive for coronavirus: York health – 680 News
York Region Public Health says 30 workers at a Vaughan-area mushroom farm have tested positive for the coronavirus.
The health unit said the “workplace cluster” is at the Ravine Mushroom Farm, located on King Vaughan Road, which is in between Weston Road and Pine Valley Drive. They said they were first made aware of the situation on June 27.
Twenty-four of the individuals who tested positive for the virus are residents of the region, the health unit said in a notice on their website.
The outbreak is considered large, said Dr. Karim Kurjii, the medical officer of health for the region in a YouTube update Monday.
“We have one large outbreak at a farm and a few cases each at several farms in York Region,” he said. “These have been proactively identified with our hospital partners, in particular, South Lake Hospital.”
He added that public health inspectors have visited the sites.
“Our public health inspectors have been into these farms in order to give infection prevention and control advice to the farmers, as well as ensure the living conditions are adequate,” he said.
Kurjii did not list what other farms were experiencing these outbreaks.
York health said they conducted risk assessments on the infected individuals at the Vaughan site and determined that the risk to the general public is low.
London-Middlesex may enter Stage 3 of reopening near the end of July: MLHU – Globalnews.ca
London-Middlesex is on its way to enter Stage 3 of Ontario’s novel coronavirus reopening plan, according to London’s chief medical officer of health.
Dr. Chris Mackie said Monday that he’s hopeful the region will be given the green light to move ahead with the province’s reopening plan within the next few weeks.
“I think (we) could see a move to Stage 3 over the next two to three weeks. I would not be surprised at all to see that,” said Mackie.
“I also think that it’s likely the province will choose to do a regional approach as they did with the Stage 2 reopening.”
Mackie also commented on Leamington and Kingsville in Essex county entering Stage 2 as of Tuesday, saying it is a sign that “this region is really getting COVID-19 under control.”
According to the Province of Ontario, in Stage 3 the province will consider opening more workplaces, dine-in restaurants, and indoor and outdoor recreational facilities, including playgrounds.
Casinos, fitness facilities and amusement parks are also on the list, all with added public health measures in place.
London-Middlesex has not seen any new cases of COVID-19 for two days in a row. The last reported death in the region related to the virus was June 12.
As of Monday, there are 630 confirmed cases in the region, which includes 57 deaths and 515 recoveries.
Coronavirus: Ontario health minister says there’s ‘hope’ for move to stage 3 soon
© 2020 Global News, a division of Corus Entertainment Inc.
VCH warns of COVID-19 exposure at Downtown Vancouver club – Vancouver Is Awesome
Vancouver Coastal Health is notifying people who visited the bar and nightclub areas of the Hotel Belmont about a possible exposure to COVID-19 during the nights of Monday, June 27 and Wednesday, June 29.
In a release, VCH states that individuals who tested positive for COVID-19 attended these areas of the Hotel Belmont (654 Nelson Street) on those dates.
However, the health authority adds that there is no known risk to anyone who attended the Hotel Belmont outside these two dates. In addition, there is no ongoing risk to the community.
As a precaution, VCH advises people who attended the bar and nightclub areas of the Hotel Belmont during the nights of Monday, June 27 and Wednesday, June 29 to monitor themselves for 14 days. As long as they remain healthy and do not develop symptoms, there is no need to self-isolate and they should continue with their usual daily activities.
If you have no symptoms, testing is not recommended because it is not accurate or useful. If you develop any of these symptoms of COVID-19, please seek COVID-19 testing and immediately self-isolate. Please call ahead and wear a mask when seeking testing.
In June, VCH warned of a possible exposure to COVID-19 to people who were at Brandi’s Exotic Show Lounge between 9 p.m. and 3 a.m. from June 21 to 24. It says a number of people who tested positive for COVID-19 attended the lounge on those dates. However, the club has since passed a health inspection and reopened.
COVID-19 is spread by respiratory droplets when a person who is sick coughs or sneezes. It can also be spread when a healthy person touches an object or surface (e.g. a doorknob or a table) with the virus on it, and then touches their mouth, nose or eyes before washing their hands. Most people who get COVID-19 have only mild disease, but a few people can get very sick and may need to go to hospital. The symptoms of COVID-19 may include fatigue, loss of appetite, fever, cough, sore throat, fatigue, runny nose, sore throat loss of smell and/or diarrhea.
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