Diet and lifestyle habits can reduce risks of cancer

A new report published by the American Institute for Cancer Research and the World Cancer Research Fund International offers some recommendations to reduce the risk of cancer. A panel of the world's leading scientists reviewed over 7,000 studies to develop a list of ten recommendations of diet and lifestyle habits people should follow to lower their chances of getting cancer.

1. Body fatness. Be as lean as possible within the normal range of body weight. Maintain body weight within the normal range and avoid weight gain and increases in waist circumference throughout adulthood. Maintenance of a healthy eight throughout life may be one of the most important ways to protect against cancer. This will also protect against a number of other common chronic disease.

2. Be physically active as part of everyday life. Get moderate physical activity, equivalent to brisk walking, for at least 30 minutes every day. As fitness improves, aim for 60 minutes or more of moderate, or for 30 minutes or more of vigorous, physical activity every day. Limit sedentary habits such as watching television.

3. Limit consumption of energy-dense foods. Avoid sugary drinks. Consume "fast foods" sparingly, if at all. This recommendation is mainly to prevent and to control weight gain, overweight, and obesity. Energy-dense foods are those that for a small volume of that food, have a large number of calories. Candies, desserts and processed foods, which often contain large amounts of fat or sugar, tend to be more energy-dense than fresh foods. On the other hand, lower-density foods may contain more water and fiber. Water gives a feeling of fullness, without calories. Fiber not only provides volume, but also takes longer to digest, making you feel full longer.

4. Eat mostly foods of plant origin. Eat at least five portions/servings of a variety of non-starchy vegetables and fruits every day. Try to include a variety of colors including red, green, yellow, white, purple, and orange. Eat relatively unprocessed cereals and/or legumes with every meal. Limit refined starchy foods.

5. Limit intake of red meat and avoid processed meat. People who eat red meat should consume less than 18 ounces a week. Very little if any should be processed meat preserved by smoking, curing or salting, or with chemical preservatives.

6. Limit alcoholic drinks. If alcoholic drinks are consumed, limit consumption to no more than two drinks a day for men and one drink a day for women.

7. Limit consumption of salt. Avoid salt-preserved, salted, or salty foods. Limit consumption of processed foods with added salt to less than 2.4 grams of sodium a day.

8. Aim to meet nutritional needs through diet alone. Dietary supplements are not recommended for cancer prevention.

9. Mothers should breastfeed babies. Infants should be breastfed exclusively up to six months and continue with complementary feeding after that. Breastfeeding is protective for the mother to prevent breast cancer as well as the child to prevent overweight and obesity. Breastfeeding also protects against infections in infancy, protects the development of the immature immune system, protects against other childhood diseases, and is important for the development of the bond between mother and child.

10. Cancer survivors should follow recommendations to help prevent it from reoccurring. If able to do so, and unless otherwise advised, try to follow the recommendations for diet, healthy weight and physical activity.

Editor's Note: Ann Ludlum is a K-State Research and Extension family and consumer sciences and 4-H extension agent assigned to Bourbon County. She may be reached at (620) 223-3720.