Cancer can affect anyone, but we know that some people are at a higher risk of developing cancer than others.  A new report has confirmed the link between cancer risk and lifestyle factors like food intake, physical activity and weight.

This report, by the World Cancer Research Fund and the American Institute for Cancer Research, is a comprehensive analysis of 30 years of evidence from across the world on preventing and surviving cancer through diet, nutrition, and physical activity.  Here are their recommendations.

1. Be a healthy weight

Achieving and maintaining a comfortable, healthy weight is really important for reducing cancer risk.  The evidence is particularly strong that increased weight may be a contributing factor for many types of cancer.

2.  Be physically active

There is strong evidence that physical activity protects against several types of cancer.  It also helps people achieve and maintain a comfortable, healthy weight.

The National Physical Activity Guidelines for adults encourage us to be active on most days of the week, preferably every day.  We should aim for at least 150 minutes (2 ½ hours) of moderate intensity physical activity each week.  They also remind us that doing any physical activity is better than nothing. If you currently do very little physical activity, you can start by doing a small amount and gradually increasing your activity levels.

More information on the guidelines can be found in this brochure

3.  Eat a diet rich in wholegrains, vegetables, fruit and beans

Plant foods, like wholegrain cereals, fruit, vegetables and legumes are incredibly protective for our health.  Diets high in these foods are associated with lower risks of cancer, while diets low in fruit and vegetables are associated with increased cancer risk.  There is also strong evidence that consuming wholegrains protects against colorectal cancer.

Aim to include fresh fruit every day and incorporate vegetables into your meals at least twice a day.  See my blog for recipes and suggestions on how to include more vegetables each day.

4.  Limit consumption of ‘fast foods’ and other processed foods high in fat, starches or sugars

 Try to limit your intake of takeaway foods, potato chips, corn chips, flavoured crackers, cakes, biscuits, and pastries to less than once a week.  These foods provide little nutritional value and are more likely to contribute to excessive energy intake leading to weight gain.

Evidence also shows that the increase in insulin levels in the body following the intake of highly processed, high carbohydrate, high sugar foods can contribute to endometrial cancer.

5.  Limit consumption of red and processed meat

There is strong evidence that red meat and processed meat can contribute to colorectal cancer.  Choose red meat less often and in smaller quantities and where possible, avoid processed meats like sausages, bacon, and salami.  Chicken and fish can be incorporated more often.

6.  Limit consumption of sugar sweetened drinks

 Choose water as your preferred drink.  Sweet drinks like fruit juice, cordial, soft drink, flavoured waters and iced tea can all contribute to an excessive energy intake which can lead to weight gain.

7.  Limit alcohol consumption

There is strong evidence that alcohol is linked to many cancers, so for cancer prevention it is best not to drink alcohol.  If you do drink alcohol, limit your intake to no more than 2 drinks a day (eg 1 – 2 glasses of wine or 2 stubbies of mid strength beer).  Include 1 or 2 alcohol free days a week.

8.  Do not use supplements for cancer prevention

Supplements do not appear to have a protective effect on cancer risk, in fact some supplements can increase cancer risk.  Changing your food intake is preferable to taking supplements.

The guidelines also note that not smoking and avoiding excessive sun exposure are also important for reducing cancer risk.  They have also issued recommendations for two specific groups within the population.

For mothers, they recommend breastfeeding your baby if possible.  We know that breastfeeding is good for both mum and baby, but there is also strong evidence that it helps protect the mother from breast cancer.

After a cancer diagnosis, they also recommend following these recommendations if possible.  There is growing evidence that physical activity and other lifestyle measures may help improve survival after cancer, particularly breast cancer.

If you would like more information on achieving and maintaining a comfortable, healthy weight or practical assistance for incorporating healthy dietary changes, please contact me. You can find my contact details and how to book an appointment on our website at www.zestinfusion.com.au.