Cancer Prevention

Did you know... It is estimated that nearly 50% of cancers are preventable. The combination of the environment (including UV exposure, tobacco, diet, exercise) and our genetics act for or against us in regards to cancer. The only aspect we can control is the environment, but within that category, we have a lot of control. Diet and lifestyle are major environmental factors that can decrease our risk of cancer.

"Food, Nutrition, Physical Activity and the Prevention of Cancer: A Global Perspective" is a review of all relevant research published by the World Cancer Research Fund. This research is then compiled to make recommendations to the public, in an effort to reduce the risk of cancer.

The latest recommendations include:

1) Body fatness - be as lean as possible within the normal range of bodyweight, or aim for a BMI (Body Mass Index) of 21-23. You can calculate your BMI here, or by dividing your weight (in kg) by meters squared [kg/(m2)].

2) Be physically active in everyday life. Aim for 30 min of moderate activity, and work up to 60 min as fitness increases. Or, 30 min or more of vigorous activity each day. Limit sedentary activities (such as watching tv).

3) Limit food and drink that promote weight gain - Limit consumption of (processed energy-dense foods (defined as those with a calorie content of >225-275kcal per 100g). Natural energy-dense foods such as nuts and vegetable oils are part of a healthy diet in moderation. Avoid sugary drinks (including beverages with added sugars, pop, etc, and fruit juices).

4) Plant foods - eat foods mostly of plant origin. Eat at least five servings (at least 400 g or 14 oz) of a variety of non-starchy vegetables and of fruits every day, and relatively unprocessed cereals (grains) and/or pulses (legumes) with every meal. Aim for a variety of colours, tomato-based products and garlic.

5) Animal Foods - Limit intake of red meat and avoid processed meat. Aim to limit red meat to 11-18oz per week, and little to none processed. Read more here. There was no substantial risk found from consumption of dairy products, poultry, eggs or fish.

6) Limit alcoholic drinks. Read more here.

7) Preservatives, processing, and preparation - Limit consumption of salt and salt-preserved foods to an intake of less than 5-6g per day. Avoid mouldy cereals (grains) or pulses (legumes) to reduce exposure to aflatoxins.

8) Dietary Supplements - Aim to meet nutritional needs through diet alone, if possible. There is no conclusive evidence of benefit of dietary supplements for cancer prevention.

9) Breastfeeding - Aim to breastfeed infants exclusively for six months and continue with complementary feeding thereafter. Breastfeeding has protective effects for both mother and child.

How many recommendations do you meet?

Read more at http://www.dietandcancerreport.org/

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