1. Maintain body weight within the normal range throughout adulthood.
There’s a whole lot we can do to keep away from weight problems & manage most cancers risk. That’s crucial to strain additionally. Many human beings apprehend they have got the energy to lessen coronary heart disorder risk, however they think about most cancers as this huge horrific ogre that pounces out of nowhere.
That simply isn’t so. “Evidence indicates that best a small percentage of cancers & weight problems are inherited”. Food, nutrition, bodily activity, and frame composition play a critical function withinside the prevention of most cancers & keeping off weight problems.
Being as lean as feasible in the regular variety from age 21 is highest quality for most cancers protection & keeping off weight problems, however at any time in existence, it enables to shed pounds if you’re overweight. Even a five to 10% weight reduction may be additionally crucial.
2. Be physically active for at least 30 minutes very day.
“All forms of physical activity protect against some cancers as well as against weight gain.”
Optimally, the report advised, aim for moderate activity, like brisk walking, which essentially means walking as though you have somewhere to go (and you’re running a little late).
As fitness improves, aim for 60 minutes or more of moderate activity – or for 30 minutes or more of vigorous physical activity – every day.
3. Limit consumption of calorie-dense foods. Avoid sugary drinks.
The best way to prevent weight gain is to steer clear of calorie-dense foods like fat-rich fast foods as well as dry, processed foods such as chips and candy bars and even healthier options like bagels, pretzels, and dried cereals. That’s because all dry, processed foods pack a lot of calories into very small packages. It’s shockingly easy to swallow 1,000 to 2,000 calories long before you’ve satisfied your hunger.
4. Eat mostly foods of plant origin.
Eat at least five servings of fruits and vegetables every day, and eat relatively unprocessed whole grains and/or legumes (beans) with every meal. “These, and not foods of animal origin, are the recommended centre for everyday meals.”
All these foods contain “substantial amounts of dietary fibre and a variety of micronutrients, and are low or relatively low in calorie density.”
5. Limit intake of red meat and avoid processed meat.
Red meat, including beef, pork, and lamb, as well as processed meats like sausage, bacon, hot dogs, salami, and ham “are convincing or probable causes of some cancers,” including cancers of the colon, esophagus, lung, stomach, and prostate.
Moreover, “diets with high levels of animal fats are often relatively high in calories, increasing the risk of weight gain.”
6. Limit alcoholic drinks.
Alcoholic drinks are linked to mouth, larynx, and colorectal cancer and may also cause liver cancer.
If you consume alcoholic drinks, the cancer report advises you limit consumption to no more than two drinks a day for men and one drink a day for women.
These modest levels of consumption are associated with reductions in heart disease risk only among middle-aged and older individuals, because heart disease is a much larger factor in these groups.
7. Limit consumption of salt.
“Salt is necessary for human health and life itself, but at levels very much lower than those typically consumed in most parts of the world,”
Salt and salt-preserved foods are a probable cause of some cancers, particularly stomach cancer.
To avoid cancer, the panel recommends that consumption of processed foods with added salt be less than 2,400 milligrams of sodium a day. (Salt is about 40% sodium and 60% chloride.)
To avoid not only cancer but also cardiovascular-related diseases like hypertension and heart attacks, , National Cancer Institute (NCI) advises that adult Indians should limit their consumption of sodium to 1,200 to 1,500 milligrams a day, depending on age.
8. Aim to meet nutritional needs through food alone, not supplements.
Consuming supplements for cancer prevention “might have unexpected adverse effects,” as per the reports of NCI. “The best source of nourishment is foods, not dietary supplements.”
9. Mothers to breastfeed; children to be breastfed.
The evidence on cancer and other diseases shows that sustained exclusive breastfeeding is protective for the mother as well as the child. (Exclusive means human milk only, with no other food or drink, including water.)