How to reduce your risk of 13 cancers

Saturday, 1 June 2019
How to reduce your risk of 13 cancers
Australia is in the midst of an obesity epidemic with 63% of adults being overweight and 31% of children being above their healthy weight. (1)

Obesity is now a leading preventable cause of cancer(2). Over the last decade, strong evidence has shown that increased body fat and toxic fat around the internal organs, increases your risk of 13 cancers as well as other chronic diseases.  if you want to significantly decrease your risk of 13 cancers you need to start losing weight immediately. 



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Obesity increases your risk of 13 types of cancer

As many as 98% of Australians are aware that obesity is a risk factor for type 2 diabetes and heart disease, but only 40% are aware of the link between obesity and cancer.(3) Cancer Council Victoria will be running a new public awareness campaign to increase awareness of the link between obesity and cancer.

How do I know if I’m obese?

How to reduce your risk of 13 cancers

For adults, experts usually measure obesity based on the Body Mass Index, or BMI, which relates your weight to your height.

If your BMI is:

  • Below 18.5: underweight
  • 18.5-24.9: normal
  • 25-29.9: overweight
  • 30 or higher: obese

There are many easy to use BMI calculators available on line. An easy one to use is available on the Heart Foundation website.

BMI is a valuable measurement for most people over 18 years old. But it is only an estimate and doesn’t take into account age, ethnicity, gender and body composition. We recommend you also check your waist measurement and other risk factors.

Speak to your doctor or an Accredited Practising Dietitian at Inspiro about your weight.

10 tips to avoid weight gain

Sugary drinks contribute to unhealthy weight gain and other risk factors

sugary drinks

Most of us know that fatty foods can lead to unhealthy weight gain. But, did you know that sugary foods can also lead to unhealthy weight gain, which can increase the risk of certain cancers. Sugary drinks contribute the most added sugar to our diets.(4) So one way of reducing the risk is to cut sugary drinks from your diet.

The easiest way to start reducing your weight is to cut out sugary drinks. Sugary drinks include all non-alcoholic drinks with added sugar, including soft drinks, energy drinks, fruit juice, sports drink and cordial.

Eating a healthy, well balanced diet and exercising regularly are other important ways to avoid weight gain. Most adults should get at least 30 minutes of moderate-intensity physical activity on most, if not all days.

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Are you struggling managing your weight and diet?

Inspiro’s University trained dietitians, can help you manage your weight and provide expert nutrition advice to enable you to be your best, healthy self.

We understand that everyone's nutrition and lifestyle needs are unique so we provide you with personalised real-world advice, professional support and the accountability you need to achieve your personal goals.

Our dietitians can help you understand nutrition information, provide practical easy-to-follow advice, help you feel healthier and happier and get more out of life. They can also connect you to other health experts at Inspiro, like exercise physiologists who can give you advice on exercises to suit your health needs and achieve your goals.
We also run Healthy Supermarket Tours where our dietitian will guide you make healthy food choices in a supermarket.

To make an appointment with one of our dietitians, call us on 9028 0153

1. Cancer Council Victoria
2. Wilson, L., Antonsson, A., Green, A., Jordan, S., Kendall, B., Nagle, C., Neale, R., Olsen, C., Webb, P., Whiteman, D, How many cancer cases and deaths are potentially preventable? Estimates for Australia in 2013, 2017
3. 3 Morley B, N.P., Dixon H et al, Evaluation of the LiveLighter Campaign: Topline Findings July to October 2014, 2015, Centre for Behavioural Research in Cancer, Cancer Council Victoria: Melbourne
4. Louie, J., Rangan, A., Patterns of added sugars intake by eating occasion among a nationally representative sample of Australians, Springer Journal, 2016: Heidelberg.