Cancer is one of the leading causes of death worldwide, accounting for 1 in 8 deaths, with the number of cases on the rise. However, 40% of cancer causes can be prevented.
During the last 30 years, the World Cancer Research Fund has been investigating the links between cancer risk, diet, and physical exercise. Research from the last 10 years has been reviewed, and at present, it is the most reliable source for cancer prevention advice.
Here are 9 recommendations based on research:
- Maintain a healthy weight.
There is strong evidence that a higher percentage of body fat can lead to oesophageal, colorectal, breast, liver, endometrial, and kidney cancer. It is recommended to aim for a healthy body weight with a Body Mass Index (BMI) between 18.5-24.9 kg/m² for adults, as defined by the World Health Organization. Ideally, men should aim for a waist circumference less than 94 cm and women less than 80cm.
- Be physically active
There is strong evidence that physical activity protects against cancers of the colon, breast, and endometrium. There is also strong data showing that physical activity helps prevent weight gain. The World Health Organization recommends that adults engage in at least 150 minutes of moderate-intensity aerobic physical activity or at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week.
Examples of moderate-intensity activities include walking, cycling, swimming, dancing, household chores, gardening, and physically active jobs. Examples of vigorous-intensity exercises include running, fast swimming and cycling, aerobics, and team sports.
- Eat whole grain carbohydrates, vegetables, fruits, and legumes.
There is strong evidence that consuming these foods protects against colorectal cancer and weight gain.
• Consume at least 30 grams of dietary fibre daily.
• Include foods that contain wholegrain carbohydrates, and incorporate vegetables, fruits, and legumes, such as beans and lentils, into most meals.
• Include at least 5 servings of fruits and vegetables each day.
- Limit fast food
There is strong evidence that diets containing higher amounts of these foods and other processed foods high in fats, starches, or sugars contribute to weight gain. Limit the amount of fast food, sweets, and pastries.
- Limit red and processed meat
Research has shown that the consumption of red meat (pork, lamb, beef) and processed meats increases the risk of colon cancer. Reduce your consumption to less than 3 times a week, without exceeding 500 grams of cooked red and processed meat per week.
- Limit sugary drinks
There is strong evidence that regular consumption of drinks with added sugar causes weight gain, which can lead to obesity. Excess body fat is the cause of many cancers, so it is recommended to mainly drink water and sugar-free beverages.
- Limit alcohol consumption
There is compelling evidence that the consumption of alcoholic beverages is a cause of cancer of the mouth, pharynx, larynx, oesophagus, liver, colon, and breast. It is recommended to limit alcohol consumption to a minimum, or even none at all. Do not exceed 14 alcohol units per week.
- 1 pint (568ml) of beer = 2.5 alcohol units
- 1 large glass of wine = 3.5 alcohol units
- 25ml (single pub shot) of vodka, gin, whisky = 1 alcohol unit
- Do not rely on supplements
High-dose dietary supplements have not shown protective effects against cancer. Instead, the goal is to have a balanced diet through the consumption of foods.
- Breastfeeding
There is strong evidence that breastfeeding helps protect against breast cancer for the mother and promotes healthy development of the baby. This advice is in line with the World Health Organization’s recommendation for infants to be exclusively breastfed for the first 6 months of their life, and then continue until 2 years old, alongside other complementary foods.
