Reduce Your Risk

Cancer Prevention messages

Alcohol & sporting performance

Anne DevlinUlster Cancer Foundation

For BGAC Feb 2012

Cancer in Northern Ireland

•1 in 3 people will develop cancer

•Many cancers can be prevented…

Causes of cancer

Good news:

This means that changes to our lifestyle can help us prevent cancer

Key messages

1) Increase physical activity

2) Improve diet

3) Maintain healthy body weight

4) Reduced alcohol intake

Healthy body weight

Overweight and cancer

• Extra fat around the waist acts like a hormone 'pump' releasing substances which increase cancer risk.

• Being overweight can also cause inflammation, another risk factor for cancer.

Physical activity

• Reduces body fat• Boosts immunity• Aids digestion

• 60 mins/moderate (walking, swimming, gardening)• 30 mins/vigorous (hurling, football, camogie, aerobics)

• Limit sedentary habits such as watching TV

Diet

• 5 portions of fruit and vegetables daily

• High fibre / low ‘energy density’

• Cut out / minimise junk food

• Drink water

• Watch portion sizes

Further benefits

• Heart disease• Stroke• Osteoporosis• Arthritis• Type 2 diabetes• Depression• Cognitive decline and dementia• Obesity

• Women - breast self examination

• Men - testicular self-examination

• Other general changes– Loss of appetite– Tiredness– Unexplained weight loss– Persistent cough– Change in bowel habits

Be body aware

Freephone helpline

0800 783 3339

Alcohol intake• Cancer prevention – do not drink alcohol

• Men: 2 drinks/day Women: 1 drink/day

• One drink = • Half pint beer/cider

• 1 measure spirit

• 1 small glass wine

Associated cancers

• Mouth• Pharynx• Larynx• Oesophagus• Breast• Bowel (men)

Probably:• Liver cancer• Bowel (women)

Alcohol and Sporting Performance

• Social side of GAA very important• Tradition• Sensible alcohol intake important

• Main effects of alcohol on performance

• Social side of GAA very important• Tradition• Sensible alcohol intake important

• Main effects of alcohol on performance

1. Muscle Cramps

Muscles Sugar

Lactic Acid Fatigue & cramps

Alcohol in previous 24 hours = excess lactic acid

Muscles Sugar

Lactic Acid Fatigue & cramps

Alcohol in previous 24 hours = excess lactic acid

2. Increases injuries

Also masks pain…..delay in treatmentAlso masks pain…..delay in treatment

SprainsBruises

Cuts

Bleeding and

swelling

Longer recovery

3. Heat loss

4. Reduced endurance

Liver Glucose Blood

•48 hours following alcohol intake•Liver busy•Limits glucose

Less energy and endurance

Liver Glucose Blood

•48 hours following alcohol intake•Liver busy•Limits glucose

Less energy and endurance

5. Slower reactions

6. Dehydration

Alcohol

Diuretic effects

Dehydration

Alcohol

Diuretic effects

Dehydration

Summary

• Increased cramps• Serious injuries• Heat loss• Reduced endurance• Slower reactions• Dehydration

• Increased cramps• Serious injuries• Heat loss• Reduced endurance• Slower reactions• Dehydration

In conclusion

• Alcohol can be enjoyed in moderation

• Know your limits

• Plan social events at least 4 days before

training/match

• Alcohol can be enjoyed in moderation

• Know your limits

• Plan social events at least 4 days before

training/match