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The Impact of Diet: Understanding Today’s Nutritional and Healthy Living
Guidelines
The Impact of Diet: Understanding Today’s Nutritional and Healthy Living
Guidelines
Presented by: Suzanne Dixon, MPH, MS, RDThe Health Geek, LLC
Presented by: Suzanne Dixon, MPH, MS, RDThe Health Geek, LLC
OverviewOverview
Obesity: Why It Happens, Why It Matters
Paradigm Shift: Nutrition vs. Physical Activity
New Paradigm: Great News for Breast Cancer Survivors
New Ideas for an Old Problem: Interoception
Health Guidelines, Survivorship, & Myth
Obesity: Why It Happens, Why It Matters
Paradigm Shift: Nutrition vs. Physical Activity
New Paradigm: Great News for Breast Cancer Survivors
New Ideas for an Old Problem: Interoception
Health Guidelines, Survivorship, & Myth
Reality for General Public & Cancer Survivors Alike
Reality for General Public & Cancer Survivors Alike
Our (Often Unrealistic) Response & GoalsOur (Often Unrealistic) Response & Goals
Energy Imbalance: The Myth We Perpetuate
Energy Imbalance: The Myth We Perpetuate
An energy deficit of approximately 500 kcal per day leads to steady rate of weight loss of 1 pound per week, however…
This static weight-loss rule of thumb does not account for physiological adaptation to decreased bodyweight
Widespread use of this estimate leads to drastically overestimated expectations for weight loss
An energy deficit of approximately 500 kcal per day leads to steady rate of weight loss of 1 pound per week, however…
This static weight-loss rule of thumb does not account for physiological adaptation to decreased bodyweight
Widespread use of this estimate leads to drastically overestimated expectations for weight loss
Hall KD, et al. Lancet. 2011;378(9793):826-37.
Energy Imbalance: By the NumbersEnergy Imbalance: By the Numbers
What is driving obesity epidemic? Population-averaged model, energy-balance dynamics demonstrate:
+30 kJ per day average daily energy imbalance gap underlies the observed average weight gain, however…
The larger we become, the more calories we burn
Average energy intake increase to sustain increased weight, called the maintenance energy gap, is approximately 0.9 MJ per day
What is driving obesity epidemic? Population-averaged model, energy-balance dynamics demonstrate:
+30 kJ per day average daily energy imbalance gap underlies the observed average weight gain, however…
The larger we become, the more calories we burn
Average energy intake increase to sustain increased weight, called the maintenance energy gap, is approximately 0.9 MJ per day
Hall KD, et al. Lancet. 2011;378(9793):826-37.
Energy Imbalance: By the NumbersEnergy Imbalance: By the Numbers
What does +30 kJ per day look like?
Hint: 7.16 kcal
What does 0.9 MJ per day look like?
Hint: 214 kcal
What does +30 kJ per day look like?
Hint: 7.16 kcal
What does 0.9 MJ per day look like?
Hint: 214 kcal
Weight Mgmt: Nutrition vs. Physical ActivityWeight Mgmt: Nutrition vs. Physical Activity
Large behavior changes are required to produce and maintain reductions in body weight
Small behavior changes may be sufficient to prevent excessive weight gain
“Dieting” effective for weight loss, but very ineffective (alone) for weight maintenance
Physical activity to match intake is likely the most effective way to achieve weight maintenance
Large behavior changes are required to produce and maintain reductions in body weight
Small behavior changes may be sufficient to prevent excessive weight gain
“Dieting” effective for weight loss, but very ineffective (alone) for weight maintenance
Physical activity to match intake is likely the most effective way to achieve weight maintenance
Hill, JO, et al. Circulation. 2012;126(1):126-32.
Cannot Afford to Ignore (+) Energy BalanceCannot Afford to Ignore (+) Energy Balance
Breast cancer: > 50% gain weight during/after treatment
>10% weight gain post-dx = 2.7 HR (all-cause mortality) >5% gain (2 years post-dx) = 5.9 HR (all-cause
mortality)
Survivors of other tumor types experience gain as well: Adult lymphoma: 9% experience gain > 20% Childhood ALL: Overweight: 21%, 45%, 35% at diagnosis,
end-therapy, and 7 yrs post-treatment, respectively Prostate cancer: 2001-2007 survey suggests 42% gain wt
Breast cancer: > 50% gain weight during/after treatment
>10% weight gain post-dx = 2.7 HR (all-cause mortality) >5% gain (2 years post-dx) = 5.9 HR (all-cause
mortality)
Survivors of other tumor types experience gain as well: Adult lymphoma: 9% experience gain > 20% Childhood ALL: Overweight: 21%, 45%, 35% at diagnosis,
end-therapy, and 7 yrs post-treatment, respectively Prostate cancer: 2001-2007 survey suggests 42% gain wt
Vance V, et al. Obes Rev. 2011;12(4):282-94.Bradshaw PT, et al. Epidemiology. 2012;23(2):320-7.Lynce F, et al. Leuk Lymphoma. 2012;53(4):569-74. Love E, et al. Pediatr Blood Cancer. 2011;57(7):1204-09.Whitley BM, et el. Prostate Cancer Prostatic Dis. 2011;14(4):361-6.
For Cancer Survivors, Be Kind to YourselfFor Cancer Survivors, Be Kind to Yourself
Normalize your experience but don’t create expectation of gain
Needs are unique: fear and anxiety can drive behavior
Nutrition and food go far beyond meeting basic needs for most people – who eats for fuel?
Cannot ignore physical activity
Normalize your experience but don’t create expectation of gain
Needs are unique: fear and anxiety can drive behavior
Nutrition and food go far beyond meeting basic needs for most people – who eats for fuel?
Cannot ignore physical activity
Benedetti F, et al. Neuroscience. 2007;147(2):260-71.
Mo
rtal
ity
(%)
Diet and Exercise CategoriesFrom data presented in Pierce JP et al. J Clin Oncol. 2007;25(17):2345-51.
Greater Br Ca Survival in Physically Active Women with High FV Intake Regardless of
Obesity
Greater Br Ca Survival in Physically Active Women with High FV Intake Regardless of
Obesity
Survivorship: More Promising Research
Low Fat Diet for Breast Cancer Survivors (WINS)
2,437 women with early stage breast cancerAssigned low-fat or regular dietFollowed 5 years
Low fat diet group significantly lower risk of recurrence 24% non-significant lower risk of recurrence in
group overall 42% lower risk of recurrence in ER- breast cancer
groupChlebowski RT, et al. J Natl Cancer Inst. 2006 98:1767-76.
Energy Balance: Nutrition vs. Physical Activity
Energy Balance: Nutrition vs. Physical Activity
New ParadigmNew ParadigmInstead of…
Strive to achieve…
Mo
rtal
ity
(%)
Diet and Exercise CategoriesFrom data presented in Pierce JP et al. J Clin Oncol. 2007;25(17):2345-51.
Greater Br Ca Survival in Physically Active Women with High FV Intake Regardless of
Obesity
Greater Br Ca Survival in Physically Active Women with High FV Intake Regardless of
Obesity
Getting from Here to There…Getting from Here to There…
A Quick Exercise For YouA Quick Exercise For You
For one minute, count your heartbeats just by feeling your heart’s rhythm (estimated heartbeat)
Write down this number
Now take your pulse the usual way - wrist or neck Take pulse again; average these two numbers
Calculate difference between estimate and average:
1- [(estimated - average)/average]
For one minute, count your heartbeats just by feeling your heart’s rhythm (estimated heartbeat)
Write down this number
Now take your pulse the usual way - wrist or neck Take pulse again; average these two numbers
Calculate difference between estimate and average:
1- [(estimated - average)/average]
Adapted from Sci Am Mind; http://www.scientificamerican.com/article.cfm?id=inside-the-wrong-body
How is Your Interoception?How is Your Interoception?
Interpretation of interoception test:1- [(estimated - average)/average] = ?
Score:> 0.80 very good interoceptive ability0.60 to 0.79 moderately good interoception< 0.59 poor interoception
Good interoceptive awareness, as measured by heartbeat perception test, correlates strongly with sensitivity for gastric functions
Interpretation of interoception test:1- [(estimated - average)/average] = ?
Score:> 0.80 very good interoceptive ability0.60 to 0.79 moderately good interoception< 0.59 poor interoception
Good interoceptive awareness, as measured by heartbeat perception test, correlates strongly with sensitivity for gastric functions
Herbert BM, et al. PLoS ONE. 2012;7(5): e36646.Adapted from Sci Am Mind; http://www.scientificamerican.com/article.cfm?id=inside-the-wrong-body
Improving InteroceptionImproving Interoception
What Improves Interoception? Yoga, Meditation Looking at your face in the mirror Cognitive Behavior Therapy Regular, enjoyable physical activity Journaling; Keeping Food/Mood Records
What Hinders Interoception? Anxiety/Mislabeling emotional/mental cues Ignoring body function/sensory cues Eating in front of TV, in the car, when distracted,
off your kids’ plates, etc
What Improves Interoception? Yoga, Meditation Looking at your face in the mirror Cognitive Behavior Therapy Regular, enjoyable physical activity Journaling; Keeping Food/Mood Records
What Hinders Interoception? Anxiety/Mislabeling emotional/mental cues Ignoring body function/sensory cues Eating in front of TV, in the car, when distracted,
off your kids’ plates, etc
Ainley V, et al. Poster Presentation at ASSC 16. 2012; (179).Pollatos O, et al. Hum Brain Map. 2007;28(1):9-18.McDonald K. J Fam Pract. 2007;6(11):www.jfponline.com/Pages.asp?AID=5462.
Health Guidelines, Survivorship, & Myth
Myth: Dairy Causes CancerMyth: Dairy Causes Cancer
Discovery Education
Things to Consider About DairyThings to Consider About Dairy
Dairy is highly politicized in North America
Pro-Dairy states you must have dairy for good health
Anti-Dairy states you can’t have dairy for good health
The truth? Somewhere in the middle
Example: Smoking & Risk of Lung Cancer
Decreased Risk Increased Risk
RR = 1.0 (null value)
Example: Exercise & Risk of Heart Disease
Decreased Risk Increased Risk
RR = 1.0 (null value)
Example: Dairy & Risk of Breast Cancer
Decreased Risk Increased Risk
RR = 1.0 (null value)
Myth: Soy Feeds ER+ Breast TumorsMyth: Soy Feeds ER+ Breast Tumors
SoyBase.org
Soy: Beyond HormonesSoy: Beyond Hormones
Soy nutrients have dozens of anti-cancer properties completely unrelated to so-called “estrogenic” effects
Anti-angiogenesis through actions on VEGF & EGF pathways
Induce G2/M cell cycle phase arrest (expression of P21) Inhibit tyrosine kinases Antioxidant activity Inhibit enzymes in our own estrogen-producing
pathways Upregulate natural killer cell function Turn up production of sex hormone binding globulin Inhibit metastasis through multiple pathwaysHan H, et al. Nutr Cancer. 2010;62:641-47.
Yu X, et al. Med Oncol. Dec 2010; published online before print.Barnes S. Lymphat Res Biol. 2010;8:89-98.
Soy: Safe/Possibly Beneficial to Survivors
Represent different groups (2 US, 1 China) varying levels soy intakeAll 3 - no adverse effect of soy food consumptionAll 3 - soy may be protective against recurrence
*16.3 mg of isoflavones = 3+ servings soy food per day**Daidzein = one of two main soy isoflavones***Reduced risk postmenopausal women; no association with recurrence risk in premenopausal women
Cancer Epidemiol Biomarkers Prev. 2011;20:854-58.Breast Cancer Res Treat. 2009;118:395-405.CMAJ. 2010;182:1857-62.
Soy - More Reassurance
96 women in randomized, cross-over diet study; soy intervention provided 50 mg isoflavones per day
Did not affect nipple aspirate volume Did not affect nipple aspirate estrogen levels
Meta-analysis (14 studies on incidence; 4 on recurrence)
24% reduced risk of breast cancer in women consuming the most soy; significant among Asian populations, non-significant in western populations
16% reduced risk of recurrence among all populations combined for breast cancer survivors consuming the most soy
Soy is food and should be treated like foodEnjoy soy if you like it, avoid if you don’t: The choice is
yours!
Maskarinec G, et al. Cancer Epidemiol Biomarkers Prev. 2011;20:1815-21.Maskarinec G, et al. J Nutr. 2011;141:626-30.Dong JY & Qin LQ. Breast Cancer Res Treat. 2011;125:315-23.Magee PJ & Rowland I. Curr Opin Clin Nutr Metab Care. 2012;15(6):586-91.
Where to Go for Good Information?Where to Go for Good Information?
Other Useful Resources/CommunitiesOther Useful Resources/Communities
American Institute for Cancer Research (AICR) The only large cancer organization focused
principally on connection between nutrition & cancer
http://www.aicr.org
Health at Every Size (HAES) Developed by Dr. Linda Bacon, Nutrition
Professor, City College of San Francisco “We’ve lost the war on obesity. Fighting fat has
n ’t made the fat go away.” http://www.haescommunity.org/
American Institute for Cancer Research (AICR) The only large cancer organization focused
principally on connection between nutrition & cancer
http://www.aicr.org
Health at Every Size (HAES) Developed by Dr. Linda Bacon, Nutrition
Professor, City College of San Francisco “We’ve lost the war on obesity. Fighting fat has
n ’t made the fat go away.” http://www.haescommunity.org/
Health After CancerHealth After Cancer
New and Existing Resources Fit What We Know
New and Existing Resources Fit What We Know
The Big Picture: What Should I Eat?
Plants, plants, and more plants
2/3 to 3/4 of plate should be covered by vegetables, legumes, fruit – in that order of volume/amount – heavy emphasis on cruciferous and dark purple/red fruit
Remaining 1/4 to 1/3 of plate should be split between whole grains and small amount of lean protein
Michael Pollan said it best: “Eat Food. Not too much. Mostly Plants.”
In Summary
• We must:– Place focus on health, not weight– Become educated and take care of ourselves– Foster neutral energy balance and total health
• Stop dwelling on nutritional “minutia” and instead focus on whole foods
• Stop reading labels; we know what healthy eating looks like and it doesn’t involve a label!