Discover the Top 10 Lifestyle Choices that Lower the Risk of All Cancers: A Comprehensive Study

By Caitlin Tilley, Health Reporter For Dailymail.Com
01:06 28 Nov 2023, updated 01:32 28 Nov 2023

Startling new research has unveiled the 10 critical lifestyle choices that reduce your cancer risk by as much as 70%. Breastfeeding, avoiding certain supplements, and consuming no more than three portions of red meat per week are just a few of the key recommendations. Getting at least two and a half hours of exercise per week, steering clear of sugary drinks, maintaining a healthy weight, and limiting the consumption of fast food are also on the list.

THE 10 CRUCIAL STEPS TO LOWERING YOUR RISK OF CANCER

1. Staying at the lower end of the healthy BMI range: 18.5-24.9
2. Two and a half hours of exercise per week
3. Eat a balanced diet – containing at least 30g of fiber a day and at least five portions of fruits and vegetables
4. Limit fast food
5. Eat no more than three portions of red meat a week
6. Avoid drinks with added sugar
7. No alcohol
8. Stay away from supplements for cancer prevention
9. Breastfeed if able to for six months
10. Continue to follow doctor’s advice after a cancer diagnosis

Scrutinizing the relevance of a previous set of 10 analogous recommendations by The World Cancer Research Fund (WCRF) and the American Institute for Cancer Research (AICR) was the purpose of this research. Each participant was scored on adherence to the recommendations, with greater adherence leading to a lower cancer risk. For every recommendation patients adhered to, their cancer risk was reduced by seven percent. The findings also showed that different adherence scores were associated with lower risks of various types of cancers. Participants scoring 4.5 or more had a 16% lower risk of all cancers combined compared to those with scores less than 3.5 points.

The protection provided by breastfeeding may be due to hormonal changes occurring during lactation, while fast food and red meat are linked to cancer due to the impact they have on hormonal changes and by promoting an increased likelihood of overweight. Supplements for cancer prevention have not shown any benefit, according to the WCRI, as the absorption of nutrients from food and drink is preferred. Alcohol, however, can break down into acetaldehyde, sparking DNA damage linked to various cancers.

Observational in nature, the study emphasizes that causality cannot be established by the lower cancer risk found in participants adhering to the 10 recommendations. Published recently in BMC Medicine, the study utilized self-reported data from 94,778 adults to unlock new insights into a healthier lifestyle to reduce cancer risk.

Reference