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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 July 10, 2020

How to Take Control of Your Life with Better Boundaries

How to Take Control of Your Life with Better Boundaries

We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

So, how to take control of your life and stop being pushed around?

Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

What Boundaries Are (And What They’re Not)

Boundaries are limits

—they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

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Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

How to Establish Boundaries and Take Control of Your Life

Here are some ways that you can establish boundaries and take control of your life.

1. Self-Awareness Comes First

Before you can establish boundaries with others, you first need to understand what your needs are.

You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

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You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

  • Where do you need to establish better boundaries?
  • When do you feel disrespected?
  • When do you feel violated, frustrated, or angered by the behavior of others?
  • In what situations do you feel you are being mistreated or taken advantage of?
  • When do you want to be alone?
  • How much space do you need?

You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

2. Clear Communication Is Essential

Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

3. Be Specific but Don’t Blame

Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

Sample language:

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  • “You may not…yell or raise your voice to me…”
  • “I need…to be treated with respect…”
  • “It’s not okay when…you take things from my desk without asking…”
  • “I won’t…do your work…cover for you anymore…”
  • “It’s not acceptable when…you ridicule or insult me…”
  • “I am uncomfortable when…you use offensive language”
  • “I will no longer be able to…lend you money…”

Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

4. Consequences Are Often Necessary

Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

Follow through. People won’t respect your boundaries if you don’t enforce them.

Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

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Final Thoughts

Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

They will simply become a natural extension of your self-respect.

Featured photo credit: Thomas Kelley via unsplash.com

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