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A new study has revealed the 10 crucial lifestyle choices that reduce the risk of cancer by 70%.
The list of healthy options includes breastfeeding, avoiding some nutritional supplements, eating no more than three servings of red meat per week, in addition to exercising for two and a half hours per week, avoiding sugary drinks, maintaining a healthy weight and limiting fast food.
The study was conducted to analyze the validity of a previous set of 10 similar recommendations developed by the World Cancer Research Fund (WCRF) and the American Institute for Cancer Research (AICR).
Researchers from Newcastle University in the United Kingdom tested the guidelines on people from Britain, using data from 94,778 adults with an average age of 56 years.
They used subjective data on diet and exercise, as well as participants' body mass index (BMI) and waist circumference measurements.
They also used cancer registry data to track cancer diagnoses over the eight-year study period.
The analyses, age, gender, socioeconomic deprivation, ethnicity, and smoking status were taken into account.
On average, participants scored 3.8 out of seven for adherence to recommendations. About 7,296 participants (8%) developed cancer during the study.
The researchers found that greater adherence to healthy choices led to a lower risk of cancer. For every recommendation patients adhered to, their risk of developing cancer decreased by 7%.
They also found that every one-point increase in adherence score was associated with a 10% lower risk of breast cancer, a 10% lower risk of colorectal cancer, a 18% lower risk of kidney cancer, a 16% lower risk of esophageal cancer, and a 16% lower risk of liver cancer. By 22%, in addition to a reduced risk of ovarian cancer by 24%, and a reduced risk of gallbladder cancer by 30%.
People who received a score of 4.5 or more were 16% less likely to develop all types of cancer combined, compared to those who had an adherence score of 3.5 points or less.
Perhaps one of the most surprising recommendations was breastfeeding, with researchers saying that protection may be due to hormonal changes that occur during breastfeeding.
During breastfeeding, the menstrual cycle is irregular, and this reduces the amount of sex hormone estrogen that the body is exposed to throughout its life. Excess estrogen has been linked to an increased risk of cancer.
Meanwhile, fast food is linked to cancer because eating it in large quantities makes you more likely to gain weight, which may lead to a range of hormonal changes that can cause tumors to grow.
Red and processed meat contain compounds such as nitrates, which, when broken down in the body, form compounds that can damage the cells lining the intestine, increasing the possibility of cancer.
As for alcohol, it breaks down into a chemical called acetaldehyde, which can lead to DNA damage linked to a range of cancers.
There is also no evidence that taking supplements to prevent cancer has any benefit, and according to the WCRI, people should aim to get nutrients from their food and drink.
The ten crucial recommendations to reduce the risk of cancer
1- Stay at the lower end of the healthy BMI range.
2- Do two and a half hours of exercise weekly.
3- Follow a balanced diet, containing at least 30 grams of fiber daily and at least five servings of fruits and vegetables.
4- Limit fast food.
5- Eat no more than 3 servings of red meat per week.
6- Avoid drinks with added sugar.
7- Refrain from drinking alcohol.
8- Stay away from nutritional supplements to prevent cancer.
9- Breastfeed if possible for six months.
10- Follow the doctor’s advice after diagnosing cancer.
The researchers stressed that because their study is observational, they are not sure that the reduced cancer risk was due to adherence to the 10 recommendations.
The results were published in the journal BMC Medicine.
Source: Daily Mail @ https://r.rtarabic.com/wi03