This is a final in a series of blogs during Cancer Prevention Month on reducing the risk of cancer. The American Institute for Cancer Research and the World Cancer Research Fund reviewed over 7,000 scientific studies, and in 2007, published Food, Nutrition, Physical Activity and the Prevention of Cancer: A Global Perspective, which is the most comprehensive report ever completed on the relationship between diet and cancer. Out of this scientific report came these recommendations to reduce the risk of cancer:
- Do not smoke or chew tobacco.
- Be as lean as possible without becoming underweight.
- Be physically active at least 30 minutes every day.
- Avoid sugary drinks. Limit consumption calorically dense foods including foods high in sugar and fat.
- Eat more of a variety of vegetables, fruits, whole grains, beans and legumes (5 or more servings per day).
- Don’t use supplements to protect against cancer.
- Limit consumption of salty foods and foods processed with salt.
- If alcohol is consumed, limit it to 2 drinks per day for men and one drink per day for women.
There are no guarantees, but we can arm ourselves to reduce the risk of many cancers by taking these steps.