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Update on Cancer Prevention, Nutrition and Physical Activity

Recently the American Institute for Cancer Research (AICR) together with the World Cancer Research Fund (WCRF) presented the results of their 2nd Expert Report: Food, Nutrition, Physical Activity, and the Prevention of Cancer: a Global Perspective. The recommendations for this report were developed by a panel of internationally renowned experts who reviewed over 7,000 scientific studies on nutrition, physical activity, and weight management, and relevance to cancer occurrence at 17 sites. The panel formulated 10 recommendations to assist individuals to reduce their risk for cancer (see www.AICR.org for additional details). Following is a review of 3 key steps to Cancer Prevention:

1. Choose mostly plant foods; limit red meat intake (beef, pork, and lamb); avoid eating processed meats (bacon, lunch meats, sausage, etc.). More cancer-fighting substances, known as phytochemicals, are obtaining by ingesting fruits, vegetables, legumes, and whole grains. The AICR recommends one simple rule-of-thumb: fill two-thirds of your plate with plant-based foods and limit animal foods to one-third or less. Aim for 5 servings daily of both fruits and vegetables. Darker colored fruits and vegetables provide a rich array of phytochemicals. Limit intake of red meat to no more than 18 ounces per week.

2. Aim to be a healthy weight throughout life as much as possible: the experts found that maintaining a healthy weight throughout life may be the single most important way to protect against cancer. Body fat, once thought to be inert, is now known to produce bioactive substances including estrogens and inflammation-promoting biomarkers – risk factors for some cancers as well as other medical conditions including heart disease, high blood pressure, and type 2 diabetes. Health experts have found the risk for disease increases in adult women who have a larger waist size than 31.5 inches; for men, a waist size more than 37 inches is associated with an increased risk. Consuming a healthy plant-based diet together with regular physical activity is the key to maintaining and achieving a healthy body weight.

3. Be physically activity every day in any way for 30 minutes or more: the experts found that regular exercise likely reduces the risk for colon, breast, endometrial and lung cancers. Evidence also suggests exercise may reduce the risk for prostate cancer. As your fitness level improves, aim for being “moderately physically active”. Moderate exercise results in an individual being “slightly” out-of-breath but still able to carry-on a conversation. Exercising in short sessions (10 minutes 3 times a day) throughout the day provides the same benefits as longer sessions (30 minutes). Fitness routines should include exercises for strength, cardio-pulmonary and flexibility benefits.

Additional AICR Recommendations for Cancer Prevention:

- Avoid sugary drinks. Limit consumption of energy-dense foods (particularly processed foods high added sugar, or low in fiber, or high in fat).

- If consumed at all, limit alcoholic drinks to 2 for men and 1 for women a day.

- Limit consumption of salty foods and foods processed with salt.

- Don’t use dietary supplements for protect against cancer.

- After treatment, cancer survivors should follow the recommendations for cancer prevention.

- And, always remember – do not smoke or chew tobacco.

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