A new report published by the American Institute for Cancer Research and the World Cancer Research Fund reviews how diet, exercise, and lifestyle choices affect a person’s risk of developing cancer. Twenty-one experts from around the globe analyzed thousands of scientific studies to determine the most common cancer risk factors. Key findings include a higher risk of cancer associated with red meat and alcohol intake, and a lower risk linked to fruit and vegetable consumption. The scientists’ top eight recommendations for lowering cancer risk are:
- Be as lean as possible (the ideal adult body mass index is between 21 and 23).
- Lead a physically active life: Aim for at least one 30-minute brisk walk every day.
- Limit consumption of energy-dense foods (such as processed foods high in fat and sugar), and avoid sugary drinks.
- Eat mostly foods of plant origin, emphasizing nonstarchy vegetables and fruits, legumes, and grains.
- Limit red meat to less than 500 grams, or 18 ounces, per week, and avoid processed meat.
- Limit alcoholic drinks to two per day for men and one per day for women.
- Limit salt to less than 6 grams per day.
- Meet nutrition needs primarily through diet, rather than relying on supplements.
For more about this report, see Food, Nutrition, Physical Activity, and the Prevention of Cancer.” http://www.aicr.org/site/PageServer?pagename=res_report_second