Research reveals that weight, diet, and level of physical activity affect the risk of cancer. According to research conducted by the World Cancer Research Fund (WCFR, the World Foundation for Cancer Research), body fat, diet and physical activity have a direct effect on the risk of cancer. The authors found evidence that:
- Being overweight puts people at risk for developing eight types of cancer: colon, rectum, esophagus, uterus (endometrium), pancreas, kidney, gallbladder, and sinus.
- Some foods increase the risk of cancer, while others help to lower it.
- Doing physical activity can protect you from some types of cancer. It also helps to control the weight.
Most people know that they can reduce the risk of cancer if they don't smoke. But they may not know what other measures they can take to reduce the risk of cancer. In fact, many people believe that it is impossible to prevent some types of cancer.
I, Ismael Gerli, have found some recommendations to prevent cancer:
- Stay thin: Staying at a healthy weight is one of the most important ways to protect yourself from cancer. The ideal is to reach a body mass index (BMI) from 21 to 23. Try to avoid gaining weight as you age, especially around the waist.
- Move more, sit less: Put your goal at least 30 minutes of physical activity every day. Take a brisk walk, ride a bike or work in the garden. Look for ways to incorporate more activity into your daily life, for example, go to work by walking or use the stairs instead of the elevator. Talk to your doctor before you increase your activity level.
- Avoid sugary beverages and fast foods: high-fat foods and junk food and sugary beverages have lots of calories and increase your chances of gaining weight.
- Eat more foods of vegetable origin: add more whole grains, fruits, vegetables and legumes (beans, peas and lentils) to your diet. These foods contain many nutrients and fibers and few calories. Limit the intake of foods containing refined starches, which contribute to weight gain.
- Restrict red and processed meats: red and processed meats have been associated with colon cancer. Limit the consumption of red meats (beef, pork, lamb, goat) and choose lean cuts. Avoid cured, smoked, salted or preservative-based meats. Poultry and fish are healthier choices.
- Limit alcohol consumption: If you choose to consume alcohol, do not drink more than two drinks per day if you are a man or a woman.
- Limit salt and savoury foods: we need some salt (sodium) to be healthy, but most people consume too much. And most of the salt comes from processed foods. Carefully read the food labels and try to limit the salt. Most people should consume no more than 2.400 mg of sodium per day.
- Do not rely on supplements to prevent cancer: try to get the vitamins and minerals you need from the foods you eat, not from pills. Your doctor can tell you if you need to take vitamins or minerals to supplement your diet.
- Breast-Feed your baby for at least 6 months: if you have a baby, try breastfeeding for at least 6 months. This can help protect you from developing breast cancer. It can also help prevent your baby from being overweight now and in the future.
- Do not smoke or chew tobacco: tobacco use is linked to at least 15 types of cancer and is responsible for approximately 30 percent of cancer deaths. If you smoke, stop. If you don't smoke, don't start. Don't let other people smoke around you. Foreign smoke can also be deadly.
