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December 27, 2011
In Today's Issue
- 1 Quick Technique To Burn More Fat
- Sitting Too Long A Risk For Cancer...
- Overweight? Shocking Proof that it may not be your fault
1 Quick Technique To Burn More Fat
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Sitting Too Long A Risk For Cancer...
Dear Reader,
Being inactive has been linked with an estimated 100,000 cases of cancer each year according to estimates given at a news conference held at the annual meeting (this year in Washington, D.C.) of the American Institute for Cancer Research. It's becoming more obvious all the time that activity (and inactivity) plays a significant role in the development of cancers.
We know that exercising as part of your daily routine has long been linked with lower risks of some cancers. How much time we spend sitting has been less well studied, until recently that is.
Earlier work has found that being sedentary - sitting for prolonged periods - has been associated with a higher risk of inflammation and other indications of cancer risk.
Senior Research Epidemiologist Christine Friedenreich, PhD from Canada's Alberta Health Services-Cancer Care estimates that regularly being more active would prevent almost 100,000 breast and colon cancers in the Untied States each and every year.
To calculate the effect of being active on risk of cancer, Friedenreich used the SEER Program database from the National Cancer Institute. There were a total of 141,210 colon cancers and 230,480 breast cancers reported for the year 2011. She estimates that 30% (43,000) of the colon cancers could be avoided by increasing activity levels; almost 21% (49,000) of the breast cancers would also be prevented.
Today there is convincing evidence that regular exercise cuts the risk of both colon and breast cancers, and possibly endometrial as well. There's weaker evidence on exercise's effect on cancers of the lung, prostate and ovaries.
For colon cancer, those who worked out the most (the amounts varied from study to study) had a 30% to 35% reduction in risk compared to those who were least active. In breast cancer and activity studies, the most active subjects cut their risk by 20% to 30% when compared to the least active.
The important point to get here is that exercise is good for you, though researchers have yet to say just how much (or how little) you need. The thing is, you just can't sit all day long.
Experts are encouraging Americans to change the way they think about being active. They need to find time for regular exercise while being aware of the dangers of sitting for long periods and working to counteract them.
The American Institute for Cancer Research tells adults who sit for long periods during the day to take one to two minute activity breaks each hour. Even if you exercise regularly, you need to understand that sitting for a long time is dangerous to you.
Here are some ways to work breaks into a desk bound day.
Continues below...
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Sitting Too Long A Risk For Cancer... Continued...
- Set the timer on your computer or smart phone to go off every hour. Then take
a walk down the hall, outdoors or around the office.
- Hold meetings as you walk (inside or out) rather than sitting in a conference
room. This works best with one or two other people.
- Refill a water cup regularly - using a small, 12oz. cup is best as it has you
up regularly.
- When on the phone, stand up, stretch, walk around if you can.
- Investigate a standing workstation or kneeling chair.
Some experts believe that sitting time is soon to be acknowledged as a cancer
risk factor in its own right. In research Neville Owen, PhD, of Australia's Baker
IDI Heart and Diabetes Institute and his team measured things like waist circumference,
inflammation and other indicators of disease risks and found that breaks of a
minute of two can make these biomarkers go down.
It's high time all Americans began to rethink exercise - to make sure we get
enough on a regular basis, but also try not to spend long periods of time sitting.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
P.S: There's a knock at the door. You peak through the curtains... a neighbor you weren't expecting.
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*Disclosure: compensated affiliate*
Sources:
http://www.m.webmd.com/a-to-z-guides/news/20111103/is-sitting-too-long-a-major-cancer-risk
American Institute for Cancer Research:
http://www.aicr.org/
AICR press release (11.03.11) on research:
http://www.aicr.org/press/press-releases/getting-up-from-your-desk.html
Christine Friedenreich, Alberta Health Service-Cancer Care:
http://www.ucalgary.ca/sacri/node/203
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