Top Ten Recommendations for Reducing Cancer Risk

The World Cancer Research Fund (WRFC) recently published their recommendations for reducing cancer risk. The report is based on a comprehensive review of 7000 studies which were conducted worldwide since the 1960's. It is an update from the 1997 report initially published by WFRC and the American Institute for Cancer Research.

The report links weight, exercise, diet, and cancer risk. It concludes that body fat level is closely associated with the risk of developing cancer. Apparently putting on weight can increase cancer risk even if you are still within the healthy range. The closer you are to the lower end of your ideal weight range the lower is your risk of developing cancer. There are no magic elixirs, not even supplements that were proven to be useful for preventing cancer. The good news, however, is that you do have control over many of the factors that contribute to the risk of cancer.

The panel's recommendations based on the extensive review of the literature are the following:
1. Be as lean as possible without becoming underweight. (Ideal weight calculator).
2. Be physically active for at least 30 minutes every day.
3. Avoid sugary drinks. Limit consumption of energy-dense foods (particularly processed foods high in added sugar, or low in fibre, or high in fat).
4. Eat more of a variety of vegetables, fruits, whole grains and pulses such as beans.
5. Limit consumption of red meats (such as beef, pork and lamb) to 750 grams a week, and avoid processed meats.
6. If consumed at all, limit alcoholic drinks to 2 for men and 1 for women a day.
7. Limit consumption of salty foods and food processed with salt (sodium).
8. Don’t use supplements to protect against cancer.
9. It's best for mothers to breastfeed exclusively for up to 6 months and then add other liquids and foods.
10. After treatment, cancer survivors should follow the recommendations for cancer prevention. 10. Don't smoke or chew tobacco.

Here's an interview with one of the authors of the report.