By Shayne Robinson, R.D., C.S.O, C.D.N
In March, we celebrate both National Nutrition Month and Kidney Cancer Awareness Month. This makes it the perfect time to talk about whether what we eat can play a role in preventing kidney cancer.
So is there a connection between diet, exercise and kidney cancer?
The World Cancer Research Fund International Continuous Update Project seeks to find out. They analyze global cancer prevention and survival research linked to diet, nutrition, physical activity and weight to determine whether certain lifestyle factors affect cancer risk. They then release reports based on the evaluation of this worldwide data.
When it comes to the kidneys, there is strong evidence that being overweight or obese increases the risk of developing kidney cancer. In fact, the latest findings showed that maintaining a healthy weight could prevent 24% of all kidney cancers in the United States. The report also found that there was an association between body fatness and kidney cancer, such that the more overweight people were, the greater their risk of developing kidney cancer. Being overweight or obese was assessed by body mass index (BMI), waist circumference and waist-to-hip ratio.
The good news is that this means that we can make healthy lifestyle changes to lose weight and reduce our risk of developing kidney cancer.
Wondering if you should lose weight?
See where you stack up on a BMI chart and measure your waist circumference. To measure waist circumference, place a tape measure around your waist above the tip of your hipbone. Measure your waist after exhaling. For women, a waist measurement of 31.5 inches or more indicates high risk for obesity. For men, a waist measurement of 37 inches or more indicates high risk for obesity. If your BMI is over 25 or your waist circumference is above these numbers, talk to your physician or Registered Dietitian about starting a weight loss program.
Here are 6 tips to get started with a weight loss plan:
- Lose pounds the healthy way. Move more and eat less. Avoid fad diets.
- Avoid high calorie, energy-dense beverages. This includes fruit juice, soda, sweetened coffee beverages, lemonade and sweetened tea. These beverages don’t provide the satiety you will get from eating solid foods.
- Eat your veggies! Cut back on energy-dense, high-calorie foods by making half your plate raw or steamed, non-starchy vegetables. These high-fiber vegetables will fill you up without weighing you down.
- Portion control is key. Scale back on portion sizes, except the non-starchy vegetables. Using smaller plates can help.
- Get movin’ — Increase your physical activity. For some people, this may mean starting by walking to the mailbox and back. Aim for 30 minutes of physical activity a day. If you can’t do 30 minutes, start small and increase as your fitness improves.
- See a professional. Nothing replaces the individualized counseling you will receive from working with a registered dietitian (RD). To see a dietitian at the NewYork-Presbyterian Outpatient Nutrition Practice call (212) 746-0838. A physician referral is required.