10 Keys to Cancer Prevention

Body fat, diet and physical activity have a direct effect on your risk of cancer, according to a report from the World Cancer Research Fund.

This is not the first time experts have linked cancer with lifestyle. What's new is the amount of evidence that confirms what experts have thought. The report is the most thorough look yet at the link between diet, lifestyle habits and cancer. More than 100 scientists from around the world spent five years reviewing thousands of cancer studies. A group of 21 leading scientists wrote recommendations based on the findings.The authors found evidence that:

• Being overweight puts people at risk for eight different cancers: cancer of the colon, rectum, esophagus, endometrium (uterus), pancreas, kidney, gallbladder and breast.
• Some foods increase cancer risk, while others help lower it.
• Being physically active can protect against some types of cancer and also helps prevent overweight.

10 keys to cancer prevention
In a recent survey, just under half (46 percent) of those polled knew that being overweight increased their risks for cancer. Even fewer knew that alcohol and red meat are known risk factors. About half (49 percent) believe it's impossible to prevent cancer.

The report offers good news: You can lower your risk of getting cancer. Any progress toward these goals could help. Aim for gradual changes that you can stick with over time.

1. Be as lean as you can for your weight and height. A body mass index (BMI) between 21 and 23 is best. Try to avoid weight gain as you age, especially around your waist.
2. Be physically active for at least 30 minutes every day. Take a brisk walk or ride a bike. Do household chores, yard work or gardening. The important thing is to sit less and move more. Always check with your doctor before increasing your activity level.
3. Avoid sugary drinks, and limit junk food and fast food. These have a lot of calories and make you more likely to gain weight.
4. Eat a variety of plant-based foods, such as whole grains, fruits, vegetables and legumes (bean, peas and lentils). These foods are high in nutrients and fiber, and are low in calories.
5. Limit red meats and avoid meats that are cured, smoked, salted or have preservatives. Poultry and fish are better choices.
6. Limit alcohol. Have no more than two drinks a day if you're a man and one drink a day if you're a woman.
7. Limit salt and salty foods. Read food labels and try to get no more than 2,000 mg of sodium a day.
8. Don't rely on supplements to prevent cancer. Try to get the vitamins and minerals you need from the foods you eat.
9. If you are a mother, try to breast-feed your baby for at least six months. This can help protect you from breast cancer. It may also help keep your baby from being overweight now and later in life. Being overweight increases the risk of cancer.
10. If you've had cancer, follow these recommendations. They may help protect you against cancer as well as other chronic diseases.

Of course, don't smoke or chew tobacco, and avoid secondhand smoke. While outside the scope of this report, tobacco use is known to increase the risk of many types of cancer. It's the leading preventable cause of cancer death in the United States.