The World Cancer Research Fund have yesterday made public their much awaited report in to the causes of common cancers. The study, conducted over five years by two hundred scientists used statistical data over the last forty years to produce what they say is conclusive evidence that a third of cancer cases in Britain are preventable by taking their recommended guidelines on diet and exercise. It has long been known that smoking is the major cause of cancer but this new evidence suggests that obesity comes a close second in terms of having a direct bearing on the risk of getting a range of cancers including kidney, endometrial, oesophagus, pancreas and breast.
Carrying excess body fat is now the second most important lifestyle factor attributing to cancer cases and experts are advising us to monitor our levels by being aware of our body mass index (BMI). This is calculated by taking a persons weight in kilograms and dividing by their height in square metres – there is an easy tool here that will work out your BMI for you. The ‘healthy’ range for BMI is between 18.5 to 25 however, the World Cancer Research Fund are actually recommending that the best place to be is nearer to 18.5 as the risk of cancer increases once you’re at 25. A BMI of 25 – 29 is considered overweight and therefore at risk and anyone over 30 is considered obese. The advice given is to stay as lean as possible throughout adulthood and to avoid putting on weight after the age of 21.
Other recommendations regarding exercise will not come as welcome news to Britain’s army of couch potatoes. The study concludes that at least 30 minutes a day of ‘vigorous’ exercise a day is required or an hour of moderate exercise in order to be of most benefit in terms of preventing cancer. Specific dietary recommendations were to avoid high density carbohydrates, particularly sugary snacks including fruit juices and sugary carbonated drinks and processed that is high in fat. Also, on the black list is red meat which should be consumed in moderation, no more than 500g per week and processed meat such as ham and bacon should be avoided. Interestingly the claims for a diet rich in fruit and vegetables being a source of cancer prevention are still being made but with a slightly different perspective from the their historical view as being of direct benefit. The World Cancer Research Fund have suggested that a diet containing lots of fruit and veg is still the best option but the benefit comes from this type of diet being associated with low BMI rather than cancer fighting properties of vegetables. This claim is backed up by the assertion that vitamin and mineral supplements are of no use and in some cases could even have a direct bearing on causing some cancers.
It was bad news for those who enjoy a tipple also – alcohol is attributed to up to seven common cancers and the risk increases with any level of consumption. The study did acknowledge the benefits of reducing the risk of heart disease in moderate alcohol consumption but from a cancer point of view abstinence is best.
Cancer Research UK welcomed the report. “Small changes can have a big effect on our cancer risk and everyone needs to take action, individuals as well as government,” said Lesley Walker, director of cancer information.
Here are the top ten tips as recommended by the World Cancer Research Fund :
- Stay as slim as possible throughout adulthood – ideally with a BMI closer to 18.5 than 25.
- Take half an hour’s vigorous exercise every day or an hour’s moderate exercise
- Avoid sugary carbonated drinks and fast food
- Eat at least five portions of fruit and vegetables every day and cereals/grains/pulses with every meal
- Eat no more than 500g of red meat a week and no processed meat at all
- No more than one alcoholic drink a day for a woman and two for a man
- No more than 6g a day of salt (most of the population of Britain currently exceeds this level)
- Dietary supplements (vitamin and mineral pills) not recommended
- Breastfeed exclusively for six months
- Cancer survivors to follow a specific diet tailored to include all of the above recommendations.
