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What you need to know about the recent red meat/cancer report

What you need to know about the recent red meat/cancer report

This issue doesn’t seem to be going away at all. A few weeks ago the World Health Organization tried to pull a Kim Kardashian and break the internet with its report on the connection between red meat and cancer.

They released a report linking red meat and processed meat with cancer and media outlets, websites, blogs and new stations jumped all over this info calling out red meat for essentially being the devil.

As it tends to happen with reports like this, a lot of the information was shared incorrectly and conclusions were jumped to. Here’s what you need to know about the insights into the red meat/cancer issue.

Weaker Observational Studies Were Used

If you follow science and research you know that these types of studies are some of the least effective in finding real results. In this case, it was the International Agency for Research on Cancer that was taking information from 800 different studies and trying to connect some dots. And the way they gathered their information regarding the red meat issue? Was it through clinical studies, hospital reports and medical examinations? Nope, it was done by food questionnaires.

The goal of the IARC was to identify the possible agents that can cause cancer and have so far come up with a list of 900. Out of those 900 agents, only 1 has not been linked to cancer. They broke down these agents into different categories using vague terms like “may” cause cancer or “possibly” could cause cancer.

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Also on this huge list of possibly causing cancer? Coffee and wine.

These studies are not looking at a direct causation between a certain item like a hot dog and cancer but just that these agents contain one or more compounds that COULD cause cancer. This is an important distinction as correlation and causation are two entirely different things.

Ice Cream & Murder

An example of how correlation or association can give you some skewed results is the findings that increased sales in ice cream lead to a higher murder rate. I’m not saying some Rocky Road will turn you into Charles Manson but when you look at when ice cream sales rise it tends to be when it gets warmer in the summer months. When the heat goes up it also creates irritability and aggression in people that can lead to more violent crimes including murder. So when you look at many variables that are all grouped together the connection can be made between higher ice cream sales and murder rates.

Here’s another one; Margarine sales lead to divorce.

Red Meat, Cigarettes and Asbestos

Since processed meats like bologna, hot dogs and beef jerky contain one or more compounds that could lead to cancer they get placed into the same category as noted cancer causers like cigarettes and asbestos. Again, not a fair connection. They can fall under the same umbrella but have vastly different percentages in danger.

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A good example used to illustrate this is bananas and cars. A banana is harmless, but the discarded skin has the possibility to make you slip and hurt yourself. There is no chance of this happening as high as there to be in a car crash, but they can both cause accidents so need to be put in the same accident causing category. And obviously the results of a car crash are much more severe. So look at the processed meat as the banana peel and things like cigarettes and asbestos as the car crash.

Cigarettes increase your relative risk of lung cancer by 2500% and the stat thrown around about processed meat and colorectal cancer says eating 2 slices of bacon a day can increase your relative risk for it by 18%. But when you look at the lower frequency of colorectal cancer the risk of actually getting it drops to 5-6%.

Alfred Neuget, who is an oncologist and cancer epidemiologist from Columbia says, “If this is the level of risk you’re running your life on, then you really don’t have much to worry about.”

Ignoring Other Lifestyle Factors

To me, this is where it gets ridiculous. These reports pluck one single thing out, in this case, processed meat, and blames it for disease. They fail to recognize one or many other factors that have disease-causing potential. They fail to recognize things like:

  • Lack of physical activity
  • Smoking
  • High Body Mass Index
  • Overconsumption of sugar
  • Alcohol intake
  • Consumption of fried foods

You don’t need to be an expert to see that this list above has the potential to cause a lot of problems and these factors are not taken into consideration as red meat is singled out.

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Combining Unprocessed Meat & Processed Meat

Again another misleading result as the difference between a Slim Jim and grass fed beef is night and day. Somehow out of all this hoopla came the idea that unprocessed fresh meat was under attack while the report was looking at processed meats.

When you look at the last 3 decades of research and findings fresh meat has actually very little to do with cancer. The associations between colorectal cancer and red meat are so weak they are considered “statistically insignificant”.

The most recent updates to this issue only show the continued weak association and the role of red meat causing colorectal cancer have been increasingly contested by the scientific community.

What You Can Take Away From All This

The main point for men out there and your families is that you don’t need red meat to be healthy. But if you do consume it, don’t worry about recent reports from the W.H.O and the media hoopla scare you away from it.

It’s probably safe to stay away from things like hot dogs and beef jerky, but we already knew that. One last thing is any studies conducted on fresh meat rarely use grass fed and finished hormone free, organic beef. This beef is the polar opposite of factory raised, farm lot grocery store beef that generally is used. Also not factored in are the cooking methods like high heat and smoking that can be responsible for creating carcinogens that are not found in the meat.

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Similar to the rest of your diet, try to find the cleanest sources of food possible, and when you see reports and findings on any nutrition information, dig deeper and keep educating yourself on the entire issue.

And you don’t need to listen to the media, no matter how much Kim Kardashian tries to make you listen..

Featured photo credit: Ronald Sarayudej via flickr.com

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Jamie Logie

Jamie is a personal trainer and health coach with a degree in Kinesiology and Food and Nutrition.

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Last Updated on December 9, 2019

5 Simple Ways to Relieve Stress Effectively

5 Simple Ways to Relieve Stress Effectively

Everyone experiences mental stress at one time or another. Maybe you’re starting a new career, job, or business, or you feel incredibly overwhelmed between work, parenting, and your love life (or a lack of it). It could even be that you simply feel that you have way too much to do and not enough time to do it,  plus, on top of everything, nothing seems to be going the way it should!

Yup, we all experience mental stress from time-to-time, and that’s okay as long as you have the tools, techniques and knowledge that allow you to fully relieve it once it comes.

Here are 5 tips for relieving mental stress when it comes so you can function at your best while feeling good (and doing well) in work, love, or life:

1. Get Rationally Optimistic

Mental stress starts with your perception of your experiences. For instance, most people get stressed out when they perceive their reality as “being wrong” in some way. Essentially, they have a set idea of how things “should be” at any given moment, and when reality ends up being different (not even necessarily bad), they get stressed.

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This process is simply a result of perception and can be easily “fixed” by recognizing that although life might not always be going as YOU think it should, it’s still going as it should—for your own benefit.

In fact, once you fully recognize that everything in your life ultimately happens for your own growth, progress, and development—so you can achieve your goals and dreams—your perception works in your favor. You soon process and respond to your experience of life differently, for your advantage. That’s the essence of becoming “rationally optimistic.”

The result: no more mental stress.

2. Unplug

Just like you might need to unplug your computer when it starts acting all crazy, you should also “unplug” your mind.

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How on earth do you unplug your mind? Simple: just meditate.

It isn’t nearly difficult or complicated as some people think, so, if you don’t already meditate, give it a try. Whether you meditate for 5 minutes, 30 minutes, or 2 hours, this is a surefire way to reduce mental stress.

Meditation has been scientifically proven to relax your body (resulting in less mental stress), while also reducing anxiety and high blood pressure.

3. Easy on the Caffeine

Yes, we know, we know—everyone loves a nice java buzz, and that’s okay, but there’s a fine line between a small caffeine pick-me-up and a racing heart and mind that throws you into a frenzy of mental stress.

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Try giving up caffeine for a while and see how you feel. And, if that’s completely out of the question for you, at least try to minimize it. You might find that lots of your mental stress mysteriously “disappears” as your caffeine intake goes down.

4. Attack Mental Stress Via the Back Door

That’s right: your body and mind are part of the whole being, and are constantly influencing and affecting each other. If you’re experiencing a lot of mental stress, try to reduce it by calming your body down—a calm body equals a calmer mind.

How do you calm your body down and reduce physical stress? A  great way to reduce physical stress (thereby reducing mental stress) is to take natural supplements that are proven to reduce stress and anxiety while lifting your mood. Three good ones to look into are kava-kava, St John’s wort, and rhodiola rosea:

  • Kava-kava is a natural plant known to have mild sedative properties, and you should be able to find it at your natural health food store or vitamin store. It’s available in capsules or liquid extract form.
  • St John’s wort is a natural flower used to treat depression. Again, it’s found at your local health store in capsules or liquid. Because it uplifts mood (enabling you to see the brighter side of all experiences) it helps relieve mental stress as well.
  • Rhodiola rosea is a natural plant shown to reduce stress and uplift mood, and Russian athletes have been using it forever. Like the other two supplements mentioned, rhodiola rosea can be found at your natural health store in capsule or liquid form.

While these supplements are all natural and can be very helpful for most people, always check with your health care provider first as they can cause side-effects depending on your current health situation etc.

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5. Good Old-Fashioned Exercise

This tip has been around forever because it works. Nothing relieves mental stress like running, kickboxing—you name it. Anything super-physical will wipe out most of your mental stresses once the exercise endorphins (happy chemicals) are released into your brain.

The result: mental stress will be gone!

So, if you’re feeling overwhelmed or just plain stressed, try using some of the above tips. You can even print this out or save it to refer to regularly.

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