How are cancer and lifestyle linked?

Why it helps to get regular exercise. Exercising regularly has positive effects:  

• Exercise stimulates the metabolism and helps to relieve stress. Exercise is also beneficial for the immune system and digestion. What is more, exercise strengthens the bones.  
• Exercising means you burn more calories and are better able to maintain a healthy weight.  
• Your risk of developing certain types of cancer decreases.  
• If you are already suffering from cancer, regular exercise can support your recovery.  
• Regular exercise also lowers the risk of high blood pressure, heart disease, osteoporosis (bone loss) and type 2 diabetes.

Adults are recommended to get at least 150 minutes of moderate exercise per week. This includes, for example, cycling or gardening. Alternatively, you can spend 75 minutes a week doing intensive workouts, such as jogging or going to the gym. You can also try combining moderate and intensive activities.

Try to reduce the amount of time you spend sitting down (in front of the TV or computer).

Tips

• Make a conscious decision to switch off your computer or TV. Do something outdoors instead.  
• Cycle to work, for example.  
• Go shopping on foot or by bike.  
• Get off the tram or bus one stop earlier and walk the rest of the way.  
• Take the stairs instead of the lift.  
• Set yourself goals: for instance, aim to do at least 10,000 steps a day.

What risk do I face if I am overweight?
What exactly is being overweight? Medicine distinguishes between being overweight and obese. You are considered obese if you are severely overweight. Being severely overweight can lead to or contribute to a number of diseases. This includes some types of cancer. However, the connection between being slightly or moderately overweight and cancer has not been conclusively established.

Being severely overweight or obese is a disease in itself. There are a number of treatments available to help you if you suffer from obesity. Ask your GP about them. If you are only slightly or moderately overweight, you may want to think about losing weight. If you succeed in shedding your excess weight, you can expect to see positive effects on your health.

However, it is difficult to determine what constitutes being slightly overweight. People with a high percentage of muscle, for example, tend to be slightly overweight. In addition, there are some situations in life when being slightly overweight may even be an advantage.

Talk to your GP if you are unsure whether you are overweight. They can also tell you if you stand to benefit from losing weight.

Why is drinking alcohol potentially harmful?
Alcohol has a number of detrimental effects. One of which is that it can cause various types of cancer. Alcohol damages both cells and genetic material in the cells. This can cause genetic mutations that cause or create favourable conditions for cancer to develop.

As the World Health Organisation (WHO) puts it:

• Alcohol can trigger at least seven types of cancer.
• The risk of developing cancer as a result of alcohol consumption increases from the first glass.
• Consuming tobacco and alcohol multiplies the risk of developing cancer.
• Cancers caused by consuming alcohol are preventable.

To prevent getting cancer, you should avoid consuming alcohol. There is no safe amount of alcohol.  

Tips

• Drink non-alcoholic beverages. Many beverages are now available as alcohol-free versions: beer, sparkling wine, cocktails, wine ...
• Drink water or other unsweetened drinks when you are thirsty.

Why should I eat less meat and cold cuts?
Eating a lot of red meat or cold cuts can be detrimental to your health. In particular, it increases your risk of developing colon cancer. Red meat includes meat from mammals, i.e. beef, veal, pork, lamb, mutton, horse, goats or game. Experts do not believe that poultry and fish increase the risk of cancer.

It is not yet known for certain how the consumption of red meat or cold cuts impacts different types of cancer. Possible reasons for this may include:

• certain fats found in meat
• high amounts of iron in red meat  
• nitrosamines found in cured meat products  
• substances produced when meat is cooked and roasted

A diet high in meat often contains more fat and calories than one that is vegetarian or low in meat. If you want to manage your weight or reduce it, you should pay attention to how much meat and cold cuts you eat.  

Tips

• Limit the amount of red meat you eat.
• Avoid cold cuts whenever possible.