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【bio-news】做“真正的”锻炼来预防癌症

Do 'Real' Exercise to Prevent Cancer



Sept. 28, 2006 -- Taking the occasional flight of stairs or short walk from the parking garage to the office simply isn't enough to put a dent in your cancer risk.

Instead, new cancer prevention guidelines from the American Cancer Society say at least 30 minutes a day of dedicated exercise above and beyond the usual activities of daily life on five or more days a week is needed to really reduce your cancer risk.

That's a step up from previous guidelines that allowed people to count physical activity from normal activities of daily life toward their recommended 30 minutes a day of physical activity.

In addition, the new guidelines call on communities to take a more active role in encouraging healthy behaviors, by increasing access to healthful foods in schools and workplaces as well as providing safe and enjoyable sidewalks and recreational facilities.

"For years, we've told people what habits to adopt to lower their cancer risk, but it has become increasingly clear we need to create environments that make it easier to make healthy choices," says researcher Colleen Doyle, MS, RD, director of nutrition and physical activity for the American Cancer Society, in a news release.

"Just as excise taxes and smoke-free laws have been critical to reducing tobacco's cancer toll," says Doyle, "community action is essential to create a social environment that promotes healthy food choices and physical activity."

4 Steps to Fight Cancer

Researchers say that for nonsmokers, weight control, physical activity, and dietary factors are the most important modifiable cancer risk factors.

One-third of the more than 500,000 cancer deaths in the U.S. each year are attributable to diet and physical activity habits, such as being overweight or obese. That's about the same number of cancer deaths caused by tobacco.

Given the recent rise in obesity in the U.S., researchers say the new cancer prevention guidelines emphasize maintaining a healthy weight throughout life as the best thing you can do to reduce your risk of cancer.

The guidelines spell out the top four cancer prevention recommendations, along with strategies to achieve them, including:

Maintaining a healthy weight throughout life:

Balance calories consumed with physical activity levels.
Avoid excessive weight gain.
If currently overweight or obese, achieve and maintain a healthy weight.
Adopt a physically active lifestyle:

Engage in at least 30 minutes of moderate to vigorous physical activity on 5 or more days per week; 45-60 minutes of physical activity is even better.
Follow a healthy diet, with an emphasis on plant-based foods:

Choose foods and beverages in appropriate portions to achieve and maintain a healthy weight.
Eat 5 or more servings of a variety of vegetables and fruits each day.
Choose whole grains over processed or refined grains.
Limit consumption of processed and red meats.
Limit alcohol intake:

If you drink alcohol, drink no more than 1 drink per day for women or 2 for men.
The guidelines, which are updated every five years, are based on the most current scientific evidence related to diet and activity and cancer risk. They appear in A Cancer Journal for Clinicians.

-------------------------------------------------------------------------------- 认领了 做真正的锻炼来预防癌症
2006年9月28日——偶尔的爬爬楼梯或者从停车场到办公室的短途步行对预防癌症还远远不够。
来自美国癌症学会的新的癌症预防指导方针是一天至少30分钟一心一意的锻炼和一周至少五天的惯常活动对癌症预防是必须的。
该预防方针需要人们,根据推荐的一天30分钟的体力活动来计算日常活动中正常活动的体力劳动,这是预防方针的第一步。
此外,新的指导方针号召社会开展更多活动增强健康,通过增加学校和公司的健康食品提供安全愉快的人行道和娱乐场所。
“这几年,我们已经告诉公众采取什么习惯可以降低癌症危险,但是创造更舒适更健康的环境已经日益迫切。”美国癌症学会营养和体力活动主任在一个新闻发布会上Colleen Doyle说。
“正如国产税和禁止吸烟法已经显著减少香烟所致癌症”,Doyle说“社会活动对创造一个促进健康食品和体力活动的社会环境是必须的。”
癌症预防的第四步
研究者说,对于不吸烟者,控制体重、体力活动和饮食因素都是最重要的可变的癌症危险因素。
在美国,三分之一超过500000死于癌症的人都是由于饮食和体力活动习惯,如超重或者肥胖。大约相同数目的癌症患者死于吸烟。
在美国,目前肥胖症正在增加,研究者说新的癌症预防方针强调在整个生命过程中维持健康的体重作为最好的指标,这可以减少癌症的风险。
指导方针指明了四种预防癌症的建议和完成的策略,包括:

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作者:admin@医学,生命科学    2010-12-20 05:11
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