How do you prevent or reduce the risk of cancer? The World Cancer Research Fund, one of the world's biggest organizations for cancer prevention, has just released 10 guidelines for a healthier body.
According to the founder, Marilyn Gentry, the recommendations were first initially made in 2007 based on their Second Expert Report. However, they have updated some of them in line with the Continuous Update Project. Further, she mentioned that the guidelines on the list are a result of more than 6,000 solid studies gathered from various parts of the world and have been reviewed by cancer experts.
The first advice is to keep a healthy weight since it's associated with at least 10 different types of cancer that affect both men and women. Too much stored fat also promotes the release of growth hormones, which can only encourage the cancer cells to develop and proliferate until the disease becomes advanced.
The guideline also warns readers that eating at least 100 calories more than a person should based on his weight and height each day could gain more than 10 pounds within a year. The team also advised using two assessments to monitor weight: body mass index (BMI) and waist circumference, as central obesity (abdominal obesity) can increase the risk of heart disease, cancer, and diabetes.
To decrease the weight, experts suggest increasing the level of physical activity. Thirty minutes of moderate exercise each day can already be helpful. By doing so, the person can help fight insulin resistance, which may potentially lead to diabetes, prevent the buildup of cancer-causing substances in the body as the food moves quickly in the digestive system, and help preventing certain female cancers like womb and breast.
The team also advises against eating food with high calories, drinking sodas, eating at least 5 servings of healthy food such as vegetables and fruits, limiting red meat, and avoiding processed meat.
To prevent alcohol, they advocate not drinking of alcohol, eating less salt, not relying on supplements, breastfeeding babies, not smoking. They also tell cancer survivors to follow their recommendations.