7 lifestyle changes confirmed by science that help reduce the risk of cancer

New research from Newcastle University in the UK has put common and well-known cancer-reducing recommendations to the test. The study, published in the journal BMC Medicine in November, attempted to validate 10 guidelines for reducing cancer that were issued in 2018 by the World Cancer Research Fund (WCRF) and the American Institute for Cancer Research (AICR).

Dr. Eugene Kwan in Hong Kong says studies have demonstrated the substantial effects of regular exercise in preventing many types of cancer. Photo: Dr. Eugene Kwan
Researchers tested these guidelines on 94,778 British adults with an average age of 56 years. They found that the greater the adherence to cancer prevention recommendations, which encourage a healthy lifestyle, the lower the risk of all types of cancer. some individual cancers, such as breast, intestine, kidney, esophagus, ovary, liver, and gall bladder. For some, the risk was reduced by 30 percent.

What are the 2018 WCRF/AICR cancer prevention recommendations? And how can you make these a part of your healthy lifestyle? Here’s what we found out:

1. Maintain a healthy weight

Maintain as low a weight as possible within a healthy range throughout your life, and avoid weight gain (measured as body weight or waist circumference) during adulthood.

Eat, sleep, feel and exercise right for a long and healthy life

BMI, or body mass indexCalculates how much body fat you have based on your weight and height, and is measured by dividing your weight in kilograms (or pounds) by your height in meters (or feet) squared.

A BMI of 20-25 is considered healthy for most adults.

Maintain as low a weight as possible within a healthy range throughout your life to reduce your risk of cancer. Photo: Shutterstock

2. Be physically active

Dr. Eugene Kwan, a family physician in Central, Hong Kong, says studies have demonstrated the substantial effect of regular exercise in preventing many types of cancer, especially breast and colon cancer.

He explains how physical activity can have a protective effect.

How short-term exercise can protect against cancer, heart disease

It may aid in weight management and reduce the risk of obesity, a known risk factor for some cancers.

It can also strengthen immune systemThis helps detect and destroy cancerous cells before they can grow and spread, as well as improve the production and activation of natural cancer-killing cells.

Regular physical activity can help regulate hormone levels, including estrogen and insulin, says Kwan.

Dr. Anna Harby is a dietitian and nutrition education specialist at the Physicians Committee for Responsible Medicine in the United States.

High estrogen levels have been linked to an increased risk of breast and endometrial cancer. Regular exercise reduces estrogen levels, which reduces the risk of hormone-dependent cancers.

Plus, exercising can improve insulin sensitivity, which may reduce the risk of insulin-related cancers like colorectal and pancreatic cancer, Kwan says.

Physical activity also maintains the health of the digestive system, he adds, reducing the amount of exposure time to any potential carcinogens in our colon and reducing the risk of colorectal (bowel) cancer.

Finally, physical activity has anti-inflammatory effects; chronic inflammation Is associated with higher risk of cancer.

Fitter than ever: She realizes the benefits of a whole-food, plant-based diet

3. Eat a diet rich in whole grains, vegetables, fruits and beans

Dr. Anna Harby, a dietitian and nutrition education specialist at the Physicians Committee for Responsible Medicine in the United States, says these foods are key elements of a whole-foods, plant-based diet, which is powerful for reducing cancer risk. Can happen.

By focusing on fruits, vegetables, whole grains, etc. beansShe explains that, you significantly increase your intake of antioxidants that help your body neutralize cancer-causing free radicals.

Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts, cabbage) are especially powerful at helping your body fight cancer cells.

She says high fiber content in the diet helps remove excess hormones associated with breast and prostate cancer and in the case of colorectal cancer, fiber reduces the ability of cancer compounds to come in contact with the cells of our digestive tract. .

You may want to avoid snack foods and limit your consumption of fast food and processed foods high in fat, starches or sugars. Photo: Shutterstock

4. Limit your intake of fast food and other processed foods rich in fat, starches or sugars

These include many prepared dishes, snacks, bakery products and desserts and confectionery.

Herbie says that such foods are often low in nutrients and high in calories, which leads to weight gain, which can increase the risk of cancer. These foods may also contain additives and chemicals that are not naturally found in whole foods, which may interfere with our health.

Gene study links red meat diet to colorectal cancer

5. Limit your intake of red and processed meat

The WCRF and AICR recommend eating no more than three portions of red meat, such as beef, pork or lamb, per week. This is equivalent to about 350 grams to 500 grams (about 12 to 18 ounces) of cooked red meat. The guidelines also say eat less processed meat, if any.

Herbie says red and processed meats are some of the foods most associated with cancer risk.

6. Limit your intake of sugar-sweetened beverages

To reduce cancer risk, choose water instead of alcohol or sugar-sweetened beverages. Photo: Shutterstock

These include many soft drinks, energy drinks and juices with added sugar. Instead, drink mostly water and sugar-free beverages.

7. Limit alcohol consumption

Kwan says the International Agency for Research on Cancer (IARC) classifies alcohol as a Group 1 carcinogen, meaning it has the highest risk of causing cancer, along with substances like asbestos, radiation, and tobacco. .

He says the link between alcohol consumption and various types of cancer is well established. It is a risk factor for cancers of the mouth, throat, larynx, breast and gastrointestinal tract.

A year without alcohol: how my life has changed

He further said, it is worth noting that any type of alcohol increases the risk of cancer.

And while the risk increases with higher levels alcohol consumption, even moderate or low levels have been linked to increased risk. Therefore, alcohol consumption in any amount contributes to a higher chance of developing certain types of cancer.

Although stopping or reducing alcohol consumption does not immediately reduce cancer risk, the risk gradually decreases over time.

8. Don’t use supplements to prevent cancer

High-dose dietary supplements are not recommended for cancer prevention. Aim to meet your nutritional needs through diet alone.

Very few mothers are breastfeeding. These women are doing something about it

9. For moms: Breastfeed your baby if you can

Breastfeeding is good for both mother and baby, This recommendation is in line with World Health Organization advice, which recommends that infants be exclusively breastfed for six months, and then given appropriate complementary foods until two years of age or older.

10. After being diagnosed with cancer, follow recommendations if possible

The guidelines say check with your health professional about what’s right for you.

Whole grains, vegetables, fruits and beans dominate a whole-food, plant-based diet, which may be powerful for reducing cancer risk. Photo: Shutterstock

Newcastle studies study results

The Newcastle researchers excluded guidelines on cancer-fighting food supplements and avoiding breastfeeding, because there was insufficient data for these categories. The study did not include people with an early cancer diagnosis, so the 10th guideline was also excluded.

Participants received points based on their adherence to the top seven recommendations. The average score was 3.8 out of 7. During the study, 7,296 participants (eight percent) developed cancer.

Top experts say that we need new ideas to defeat cancer. Here’s what they suggest

By following each recommendation, participants reduced their cancer risk by seven percent. Additionally, each one-point increase in adherence score was associated with the following:

  • 10 percent less risk of breast cancer

  • 10 percent less risk of colon cancer

  • Risk of kidney cancer reduced by 18 percent

  • 16 percent less risk of esophageal cancer

  • Risk of liver cancer reduced by 22 percent

  • Risk of gall bladder cancer reduced by 30 percent

#lifestyle #confirmed #science #reduce #risk #cancer
Image Source : www.scmp.com

Leave a Comment