What is a healthy weight?

What is your body mass?

A healthy weight is based on your Body Mass Index, or BMI. A normal BMI of between 18.5 and 24.9 is considered healthy and associated with a lower risk of developing health problems. A BMI higher than 24.9 (overweight) or 30 (obese) is associated with a higher risk of health problems. Consult the table on the next page to calculate your BMI.

What is your waist circumference?

You can also estimate your health risk by looking at the circumference of your waist. Abdominal obesity is associated with a higher risk of developing various chronic diseases such as cardiovascular diseases, diabetes, and certain cancers. The waist circumference for women should be less than 35 inches (88 cm). For men, waist circumference should not exceed 40 inches (102 cm).

Involuntary weight loss

The amount of weight you lose and the speed at which you lose it are very important even if you could do to lose a few pounds at the start.

Significant weight loss over a short time can have dire consequences. Rapid weight loss scan weaken your immune system, slow the healing process, and limit your ability to perform daily activities. Most of the time, patients lose weight because they are eating less than normal. In 15–25% of men with cancer, the loss of appetite or desire to eat is usually present from the time of diagnosis and can lead to treatment side effects.

Unwanted weight gain

Weight gain is a common side effect of prostate cancer. The reason for this weight gain is often linked to hormone therapy and its various factors. Being overweight or obese can have repercussions on your quality of life and can also increase your risk of developing a more aggressive prostate cancer or relapse and decreases your chances of survival.

Tricks to remedy the situation

Tips to prevent unwanted weight loss

• Eat at regular intervals throughout the day (every 2 or 3 hours). Do not wait until you feel hungry.
• Have five or six snacks or small meals each day instead of fewer, larger meals.
• If you are really hungry, eat as much as you can, regardless of the time of the day.
• Avoid beverages during meals, as this can make you feel fuller faster. Drink between meals instead.
• Keep your favorite foods within reach. This may inspire you to eat more.
• Ask your dietitian about liquid or powdered nutritional supplements.
• Let new recipes inspire you and set up the table with nice dishes and cutlery.

Try this…

• Choose liquids with higher calories and more nutrients. Instead of drinking plain water, coffee, tea or broth, choose dairy or soy beverages, juices, cream soups, smoothies, milkshakes and hot chocolate prepared with milk.
• Choose healthy, high-calorie snacks such as full-fat cheeses, nuts or seeds, nut butters, vegetables or crackers spread with hummus or other dip, granola, milk puddings, dried fruit and Greek-style yogurt.
• Add a few teaspoons of mild-tasting flavored vegetable oil, such as canola oil, to soups, oatmeal, smoothies or milkshakes. Each teaspoon of oil will add 45 calories of healthy fat to your meal. Olive oils, flax seeds or grape seeds are also a good choice, but their taste is more pronounced.
• Take a walk before meals to stimulate your appetite.

Tips to prevent unwanted weight gain

• Eat reasonable portions, but allow yourself to enjoy a wide variety of foods.
• Choose leaner meats.
• Select low-fat dairy products.
• Add less fat to food.
• Use low-fat cooking methods such as broiling, steaming, grilling or roasting.
• Eat when you are hungry and try to reduce eating for other reasons such as boredom, habit or when you are anxious or feeling down. Keeping a food diary may help.
• Find time to be physically active to help balance the extra calories you eat.

Try this…

• Choose low-calorie foods such as fruits, vegetables and whole grains. These foods also contain fiber, which will help you feel full longer.
• Limit foods that are high in calories and low in nutritional value (processed foods, sweetened beverages) and alcoholic beverages.

Finding the right balance

It is important to keep track of your weight before and after cancer treatment. Weigh yourself every week so that weight loss or gain can be caught early and addressed immediately. Do not hesitate to consult a nutritionist.

Benefits of physical activity

I’m a sports fan but… Exercise doesn’t necessarily have to be in a gym, community centre, or as part of an exercise class. Most of the time, the hardest part is getting motivated and actually starting. Need some inspiration?

Many Quebecers are physically inactive. Studies show that both adults and young people are sedentary for the most of their waking hours. They are not active enough to get the maximum health benefits from physical activity. Physical activity is an important part of a healthy lifestyle.

Being active:

• helps healthy growth and development
• makes us stronger
• gives us energy
• keeps us independent as we get older

Physical activity is also one of the best ways to get and maintain a healthy weight. Men who are overweight or obese are at a greater risk of a more aggressive prostate cancer.

How to reduce your risk of prostate cancer

Each week, set aside at least 150 minutes (2.5 hours) for moderate exercise such as fast walking, biking, or mowing the lawn. Evidence shows that walking 20 minutes a day, the equivalent of 1.6 km, reduces the risk of prostate cancer by 30%. Exercise must be vigorous enough to increase your heart rate without being too demanding.

Tips for staying active

Exercise doesn’t necessarily have to take place in a gym, recreation center, or exercise class. Most of the time, the hardest part is getting motivated and actually starting. Need some inspiration? Here is some expert advice on how to be active each day