Accordingly, by following the 7 following things, you can reduce the risk of all types of cancer. The better you follow, the greater the reduction.
One easy thing to do is to only eat a maximum of 3 servings of red meat such as pork and beef per week, according to the health website Healthline (USA).
One easy thing to do to prevent cancer is to eat no more than three servings of red meat like pork and beef per week.
Scientists at Newcastle University (UK) used data from 94,778 people with an average age of 56 to conduct the study.
During a median follow-up of eight years, 7,296 people developed some type of cancer.
The authors assessed participants' adherence to seven recommendations from the World Cancer Research Fund (WCRF) and the American Institute for Cancer Research (AICR), using a score ranging from 0 to 7. For each recommendation that was well adhered to, 1 point was awarded. For partial adherence, 0.5 points could be awarded.
7 things that can reduce your risk of cancer
The 7 recommendations of WCRF and AICR updated in 2018 studied include:
1. Always reach the lowest level in the ideal BMI range (18.5 - 24.9). BMI = (weight in kg)/(height in cm) 2
2. 150 minutes of exercise per week
3. Eat a balanced diet with at least 30g of fibre and at least 5 portions of fruit and vegetables every day
4. Limit fast food and processed foods
5. Eat no more than 3 servings of red meat per week (1 serving of red meat is equivalent to 65g of cooked pork, beef, goat, or lamb - about 90-100g of raw meat)
Just following 1 recommendation reduces the risk of colorectal cancer by 10%
6. Avoid sugary drinks
7. Don't drink alcohol
The results showed that for every 1 point, the risk of all types of cancer was reduced by 7%.
For each cancer type, the risk reductions were as follows:
- Breast and colorectal cancer both decreased by 10%
- Kidney cancer down 18%
- Ovarian cancer down 24%
- Esophageal cancer down 22%
- Gallbladder cancer reduced by 30%.
In particular, those who scored 5 or higher had a 16% reduced risk of all cancers.
For each cancer type, the risk reductions were as follows:
- Breast cancer down 18%
- Colorectal cancer down 21%
- Kidney and esophageal cancers both fell by 36%
- Ovarian cancer down 43%
Study author Dr Fiona Malcomson, a lecturer in nutrition at Newcastle University, encourages people to try to stick to the above recommendations as closely as possible, but small steps are also important.
Even doing one or two things can make a difference, says Ms Malcomson. It doesn’t have to be a lot, small steps like avoiding sweets, eating less red meat and exercising regularly can have a big impact.
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