Download The Male Quick Fit

Reduce Your Risk
Cancer Prevention messages
Alcohol & sporting performance
Anne Devlin
Ulster Cancer Foundation
For BGAC Feb 2012
Cancer in Northern Ireland
• 1 in 3 people will develop cancer
• Many cancers can be prevented…
Causes of cancer
Good news:
This means that changes to our lifestyle
can help us prevent cancer
Key messages
1) Increase physical activity
2) Improve diet
3) Maintain healthy body weight
4) Reduced alcohol intake
Healthy body weight
Overweight and cancer
• Extra fat around the waist acts like a hormone 'pump'
releasing substances which increase cancer risk.
• Being overweight can also cause inflammation, another
risk factor for cancer.
Physical activity
• Reduces body fat
• Boosts immunity
• Aids digestion
• 60 mins/moderate (walking, swimming, gardening)
• 30 mins/vigorous (hurling, football, camogie, aerobics)
• Limit sedentary habits such as watching TV
Diet
• 5 portions of fruit and vegetables daily
• High fibre / low ‘energy density’
• Cut out / minimise junk food
• Drink water
• Watch portion sizes
Further benefits
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Heart disease
Stroke
Osteoporosis
Arthritis
Type 2 diabetes
Depression
Cognitive decline and dementia
Obesity
Be body aware
• Women - breast self examination
• Men - testicular self-examination
• Other general changes
– Loss of appetite
– Tiredness
– Unexplained weight loss
– Persistent cough
– Change in bowel habits
Freephone helpline
0800 783 3339
Alcohol intake
• Cancer prevention – do not drink alcohol
• Men: 2 drinks/day
Women: 1 drink/day
• One drink =
• Half pint beer/cider
• 1 measure spirit
• 1 small glass wine
Associated cancers
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Mouth
Pharynx
Larynx
Oesophagus
Breast
Bowel (men)
Probably:
• Liver cancer
• Bowel (women)
Alcohol and Sporting Performance
• Social side of GAA very important
• Tradition
• Sensible alcohol intake important
• Main effects of alcohol on
performance
1. Muscle Cramps
Muscles
Sugar
Lactic Acid
Fatigue & cramps
Alcohol in previous 24 hours = excess lactic acid
2. Increases injuries
Sprains
Bruises
Cuts
Bleeding
and
swelling
Also masks pain…..delay in treatment
Longer
recovery
3. Heat loss
Vasodilation
Heat loss
Body temp
falls
4. Reduced endurance
Liver
Glucose
• 48 hours following alcohol intake
• Liver busy
• Limits glucose
Less energy and endurance
Blood
5. Slower reactions
72 hours following alcohol intake:
Sedative effects
• Hand-eye
• Responses
• Accuracy
• Balance
6. Dehydration
Alcohol
Diuretic effects
Dehydration
Summary
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Increased cramps
Serious injuries
Heat loss
Reduced endurance
Slower reactions
Dehydration
In conclusion
• Alcohol can be enjoyed in moderation
• Know your limits
• Plan social events at least 4 days before
training/match