Ultra comprehensive cancer prevention recommendations: 10 in the United States and 14 in China

• by EVOMT
• 2017-06-05

　　According to WHO reports, about 14 million people worldwide are diagnosed with cancer every year, and about 8.2 million people die from cancer. Despite this high number, in the eyes of oncologists, one third of the causes of tumor death are fear, one third is cure, and one third is illness; And if the intake of nutrients meets the standard and the amount of exercise is appropriate, 1/3 of the tumor incidence can be effectively prevented and controlled

　　10 cancer prevention measures in the United States

　　In order to better prevent cancer, the American Institute for Cancer Research (AICR) and the China Anti Cancer Association have formulated some cancer prevention recommendations based on their own national conditions and in accordance with the standards of the World Cancer Research Fund International (WCRF)

　　Among them, AICR and WCRF have objectively and comprehensively analyzed 7000 scientific documents that meet their standards worldwide, and based on the strongest evidence in relevant research, they have published a highly authoritative expert report, "Food, Nutrition, Physical Activity, and Cancer Prevention," proposing 10 suggestions for cancer prevention:

　　As long as you're not underweight, losing weight is your top priority. Maintaining a healthy weight is undoubtedly one of the most important things to prevent cancer. Otherwise, the body's fat will act like a "hormone pump", triggering higher than normal levels of insulin, estrogen, and other hormones to be released into the bloodstream, promoting tumor growth

　　The study found that overweight or obesity can increase the risk of 11 types of cancer. For every 5kg increase in weight of adult women, the risk of postmenopausal breast cancer increased by 11%, the risk of endometrial cancer increased by 39%, and the risk of ovarian cancer increased by 13%; For every 5kg of weight gain in adult men, their risk of colon cancer increases by 9%, and the risk of kidney cancer is 1.42 times higher than that of normal weight adult men

　　An observational study involving 64000 women found that BMI<25 kg/m? The risk of breast cancer was reduced by 20%, 25≤ BMI<29.9 kg/m? Thirty percent of women had a 30 percent lower risk of breast cancer

　　Therefore, it is recommended to maintain a lower body mass index within the normal BMI range (18.5-23.9) as much as possible

　　Exercise for at least 30 minutes every day, and never sit too long

　　The study found that physical exercise helps us maintain healthy hormone levels, metabolic capacity, and enhance immunity, which can not only reduce the risk of breast cancer, colon cancer, and endometrial cancer; And compared to people who lack exercise, those who reach the minimum recommended level of exercise (7.5 to 15 metabolic equivalents per week) have a 20% lower risk of cancer death

　　Therefore, any form of physical exercise can help reduce the risk of cancer. It is recommended to have at least 60 minutes of physical activity or more than 30 minutes of aerobic exercise every day

　　3. Refuse sugary beverages and limit intake of high-energy foods

　　Choosing healthy foods and beverages instead of high energy foods with too much sugar and fat can help you avoid the risk of cancer caused by being overweight or obese

　　The American Heart Association (AHA) published a research statement in the journal Circulation: During the period 2009-2012, children and young people in the United States consumed an average of 80 grams of added sugar per day, and increased intake was associated with an increased risk of obesity and disease in children/young people

　　Therefore, it is recommended that the daily sugar intake of children/young people aged 2-18 should not exceed 25g; Children under 2 years of age should not include added sugar in their diet; Whether adults or children, it is recommended to mainly drink boiled water, and avoid or reduce sugary beverages

　　2/3 of plant based foods per meal

　　WHO statement: 60% of the cancer incidence factors depend on an individual's lifestyle, and among these 60% factors, dietary habits rank first

　　The study found that too little intake of vegetables and fruits can lead to oropharyngeal cancer, esophageal cancer, lung cancer and gastric cancer. People who eat less than 100g of fruit every day have at least twice the incidence rate of gastric cancer than those who eat more than 100g every day; However, low fiber intake is likely to lead to colorectal cancer. If the daily fiber intake is less than 6g, the incidence rate of colorectal cancer is at least 85% higher than that of those taking more than 6g

　　Therefore, it is recommended to consume at least 2/3 of plant based foods (vegetables, fruits, whole grains, and beans) per meal, with fruit intake of over 300g per day; Among high fiber foods, celery, apples, carrots, cabbage, bamboo shoots, and other fruits and vegetables are easily available daily. These foods are rich in vitamins and minerals, and are also a good source of calcium, which can help protect normal cells in the body from damage, thereby reducing the risk of cancer

　　5. Limit red meat intake and avoid processing meat products

　　Mammalian meat such as pork, beef, and mutton is red meat. The WHO lists red meat as a Class IIA carcinogen and processed meat as a Class I carcinogen, which mainly causes colorectal cancer

　　In addition, studies have found that eating more than 50g of processed meat products per day increases the risk of cancer by 11%. Experts recommend that the weekly intake of red meat and processed meat products should not exceed 500g

　　Strictly limit alcohol intake

　　Strong evidence shows that alcohol can increase the risk of six types of cancer: breast cancer, intestinal cancer, liver cancer, oropharyngeal cancer, esophageal cancer and gastric cancer

　　7. Maintain a low salt diet

　　AICR recommends that the daily salt intake be less than 6g. In food preservation, other techniques such as refrigeration, drying, filling, and fermentation that do not require the use of salt should be selected

　　8. Not relying on nutritional supplements to prevent cancer

　　Can Taking Nutritional Supplements in Healthy People Reduce Cancer Risk? absolutely wrong!

　　A randomized clinical trial has shown that folic acid can increase the risk of cancer, especially prostate and colorectal cancer& beta;- Carotene can increase the risk of lung and gastric cancer; Selenium can increase the risk of non melanoma skin cancer; Vitamin E can increase the risk of prostate cancer

　　Therefore, we should try to obtain the necessary nutrients from the diet. Only when clinical manifestations or biochemical indicators indicate nutrient deficiency, should we consider taking nutrient supplements

　　Breastfeeding makes mothers and children healthier

　　The study found that breastfeeding is good for both mothers and children. It can not only reduce the risk of breast cancer for mothers, but also help maintain the healthy weight of infants

　　It is recommended to adhere to breastfeeding for 6 months if conditions permit

　　10. Healthy Life Guidance for Cancer Survivors

　　A healthy lifestyle can help cancer patients better recover and prevent cancer recurrence. Cancer patients should follow professional cancer prevention recommendations, form healthy dietary habits, good physical exercise habits, achieve and maintain a normal weight, in order to promote overall health, improve prognosis, and have a high-quality long-term survival

　　Finally, do not smoke! Do not smoke! Do not smoke!

　　China's 14 cancer prevention measures

　　In the Chinese version of the report "Food, Nutrition, and Cancer Prevention", the China Anti Cancer Association and the World Cancer Research Foundation (WCRF) have proposed 14 suggestions for cancer prevention from various aspects of diet and lifestyle. The details are as follows:

　　1. Reasonably arrange meals

　　Plant based foods such as vegetables, fruits, cereals, and legumes account for more than two-thirds of the daily diet; The "Dietary Guidelines for Chinese Residents (2016)" recommends that the average daily intake of more than 12 types of food, and more than 25 types of food per week. The daily intake of cereal and potato foods is 250-400g, including 50-150g of whole grains and miscellaneous beans, and 50-100g of potato foods

　　2. Weight control

　　The average body mass index [BMI=weight (kg)/height (m) squared] of the Chinese population remains between 18.5-23.9 throughout adulthood, avoiding overweight and underweight

　　3. Adhere to physical exercise

　　If you are engaged in a profession with light or moderate physical activity, you should take about 1 hour of brisk walking or similar exercise every day, and schedule at least 1 hour of more intense sweating exercise every week; The "Dietary Guidelines for Chinese Residents (2016)" recommends: adhere to daily physical activity, and engage in moderate intensity physical activity at least 5 days per week, accumulating over 150 minutes; Active physical activity is best done at 6000 steps per day

　　4. Eat more vegetables and fruits

　　Eat a variety of vegetables and fruits every day throughout the year, up to 400g-800g per day. Green vegetables, carrots, potatoes, and citrus fruits have the strongest cancer prevention effect. Only when more than five types of fruits and vegetables are consumed every day, and they are persisted throughout the year, can they have cancer prevention effects; The "Dietary Guidelines for Chinese Residents (2016)" recommends that when vegetables are included in a meal, it should be ensured to consume 300-500 g of vegetables per day, and dark vegetables should account for 1/2. Eat fruit every day, and ensure to consume 200-350 g of fresh fruit per day. Juice cannot replace fresh fruit

　　5. Starch intake

　　The daily intake of starchy foods should reach 600g-800g, such as various grains, legumes, and roots. The lower the processing level, the better. Eat less refined sugar, and the energy provided should be limited to 10% of the total energy; The "Dietary Guidelines for Chinese Residents (2016)" recommends that 250-400g of cereal and potato foods be consumed daily, including 50-150g of whole grains and miscellaneous beans, and 50-100g of potatoes. Food diversity and cereal based diet are important characteristics of a balanced dietary pattern. Control the intake of added sugar, with a daily intake of no more than 50g, preferably less than 25g

　　6. Do not advocate drinking alcohol

　　If drinking alcohol, adult men should be limited to 25 grams, about 2 cups; An adult female is within 15g, about 1 cup (a cup is defined as 250 ml beer, 100 ml wine, and 25 ml Baijiu) The "Dietary Guidelines for Chinese Residents 2016" recommends that children, adolescents, pregnant women, and nursing mothers should not drink alcohol. If adults drink alcohol, the amount of alcohol consumed per day by men should not exceed 25g, and the amount of alcohol consumed by women should not exceed 15g

　　7. Meat food

　　The intake of red meat (referring to cattle, sheep, pork, and their products) should be less than 10% of total energy, and should not exceed 90g per day. It is best to choose meat from fish, poultry, or non domestic animals; The "Dietary Guidelines for Chinese Residents (2016)" recommends that the intake of fish, poultry, eggs, and lean meat be moderate. Eat 280-525g of fish, 280-525g of poultry meat, and 280-350g of eggs per week, with an average daily intake of 120-200g

　　8. Control oil intake

　　Eat less high fat foods, especially foods with more animal fats. Vegetable oil should also be in moderation, and should choose vegetable oil that contains monounsaturated fats and has a low degree of hydrogenation; The "Dietary Guidelines for Chinese Residents (2016)" recommends that fish and poultry be given priority. Cooking oil should be 25-30g per day, and the daily intake of trans fatty acids should not exceed 2g

　　9. Limit salt

　　The daily intake of salt by adults from various sources should not exceed 6g (about one beer cap), including salted foods such as pickled cabbage and radish; The "Dietary Guidelines for Chinese Residents (2016)" recommends that adults eat no more than 6g of salt per day

　　10. Reduce mold pollution

　　Avoid eating food contaminated with mycotoxins or stored at normal temperature for a long time, and try to reduce the contamination of food by mold

　　11. Food storage

　　Perishable food should be stored in cold storage or other suitable methods both at the time of purchase and at home

　　12. Use additives with caution

　　"When the use content of additives, pollutants, and residues in food is lower than the national level, their presence is harmless, but misuse or improper use may affect health."

　　13. Cooking method

　　Do not eat burnt food, fish, meat, and bacon that are grilled directly on the fire. Smoked meat can only be used occasionally; "Dietary Guidelines for Chinese Residents (2016)" selects fresh and hygienic foods and suitable cooking methods

　　14. Nutritional supplements

　　Most people do not use nutritional supplements on the premise that they basically follow the above recommendations in their diet; Supplements may not help much in reducing the risk of cancer

　　In addition to the above 14 recommendations, the China Anti Cancer Association also recommends that: Do not smoke or chew tobacco, and do not encourage the production, promotion, and use of tobacco in any form