The renowned World Cancer Research Fund (WCRF) is updated annually, its recommendations for cancer prevention.
With the compliance of the current Ten-point Checklist you can create it of the authority to be reduce cancer risk by 40 percent.
The Basis of the Plan a study, in which the data of more than 51 million people were involved.
In addition to an active lifestyle, you should pay attention to the recommendations, especially on his diet.
Obesity, cancer
In the report it is said that there is now extensive evidence that Obesity is the cause for at least twelve types of cancer. The are even five more than at the time of the publication of the previous WCRF recommendations in the year 2007.
Include obesity beneficiaries, types of cancer, according to the study, ovarian, prostate, stomach, mouth and throat, colon, breast, gallbladder, kidney, esophageal, pancreatic and uterine cancer. The researchers expect that the number of new cancers worldwide will rise by 2035 to 58 percent. 24 million people will become ill, therefore, of cancer.
The reason: more and more countries adopt a “Western” lifestyle, says the report. “If current Trends continue, Overweight and obesity probably outrun Smoking as a risk factor for cancer,” reads the warning.
The you can do to prevent
After the dire forecasts of the scientists, it is high time, with the help of proper diet to prevent.
Healthier Food
The first tip in the report: a lot of whole grains, vegetables, fruits and beans or lentils to eat. The goal should be to take every day for at least 30 grams of fiber and 400 grams of plant-based foods.
Less fat, starch and sugar
Who does not want to pursue the risk of cancer, is to limit the report according to the consumption of processed foods, which are rich in fat, starch or sugar. This includes meals, unhealthy Snacks, among other things, Fast Food, convenience, baked goods, Desserts and sweets.
Low in red and processed meat
“Eat only moderate quantities of red meat such as beef, pork and lamb, and little to no processed Fleisch", it is in the recommendations. If you are a red meat-eating, you should limit consumption to no more than three servings per week. That’s the equivalent of about 350 to 500 grams.
Sugary Drinks omit
For the first Time, the experts have also included recommendations for the consumption of soft drinks in the report. You should take, therefore, mainly water and unsweetened drinks and sugary sodas and juices without.
Alcohol waiver
“For the prevention of cancer, it is best, no alcohol to trinken", the researchers say. The reason: There is strong evidence that alcohol is a cause of many types of cancer.
Nutrition is only one component of the puzzle
“Our research shows that it is unlikely that certain foods or nutrients are individual factors for the development or protection against cancer,” said Giota Mitrou, Director of the WCRF’s research funding and external relations. “Instead, various nutritional and movement patterns in the course of life, people more or less susceptible to cancer.”
One of these Patterns, among other things, the avoidance of tobacco in any Form, an adequate diet, nutrient intake and physical activity and maintaining a healthy weight.
Judith Kerstgens