Cancer survivors can benefit from weight loss

Q. Can overweight breast cancer survivors decrease their risk of recurrence by losing weight?

A. Research isn't absolutely clear at this time, but sensible weight loss is recommended for breast cancer survivors who are overweight.

Excess body fat is associated with increased risk of post-menopausal breast cancer and poorer survival of both pre- and post-menopausal breast cancer. But, we need more research to know whether weight loss in overweight survivors will offer protection from recurrence.

Keep in mind that breast cancer treatment and survival have improved so much that it's also important to consider the risk of heart disease in breast cancer survivors. Many women were already at risk before cancer diagnosis because of over weight and obesity, sedentary living or unhealthy eating habits, and some cancer treatments can have side effects that increase heart risks further.

Because weight loss accomplished at a reasonable pace with healthy eating habits and regular physical activity is associated with reduced heart disease risk, as well as changes in hormones and growth factors that may protect against breast cancer, experts say that it's a sensible plan.

Q. I keep hearing that eating a variety of vegetables is important, but I am stuck in a rut eating just a few. How do you suggest I get more variety?

A. You're right: vegetables are a key source of many nutrients and thousands of different phytochemicals (natural plant compounds that are antioxidants or protect our health in other ways). No single vegetable provides them all, however, so the wider the variety of your choices, the better.

Set a goal to try at least one new vegetable each week. If you're ready to be adventurous, go to the grocery store or farmers' market and just pick up something that looks interesting (and find out what it's called if you don't know). Then check recipe websites for different ways to prepare it. The AICR Test Kitchen offers healthy, easy recipes. Or check the library for a vegetable or ethnic cookbook, since many international cuisines have developed fabulous ways to serve vegetables. You might pick up a magazine focused on healthy cooking, and make a point of preparing one vegetable or salad recipe from it each week.

Go to a new ethnic restaurant once a month or so and try some vegetables unfamiliar to you. When you find something you like, ask about how you can duplicate the dish at home.

If all that's too much adventure for you, email friends and family to ask for their favorite vegetable recipes. Or perhaps make it a weekly game: pick a particular vegetable, ask people how they like to prepare it and circulate the results to everybody.

Just remember that if the recipes are loaded with unhealthy fat or sodium, the overall benefits for your health won't be as great. In that case, you can take the flavor concept, but find ways to prepare it in a healthier manner.

• Provided by the American Institute for Cancer Research. Learn more about the group and its New American Plate program at aicr.org.