Cancer Prevention

Cancer Prevention – Recommendations by the World Cancer Research Fund

The World Cancer Research Fund (2005) has outlined key strategies to help reduce the risk of cancer. Follow these expert recommendations for a healthier lifestyle:

Dietary Recommendations

• Eat a predominantly plant-based diet, rich in various fruits, vegetables, legumes, and whole grains with minimal processing.
• Consume at least 600g of fruits and vegetables daily.
• Include 600-800g of whole grains and legumes in your daily diet.
• Limit your intake of red meat to no more than 80g per day. Choose fish, poultry, or wild game instead.
• Avoid processed meats and minimize the consumption of grilled or charred meats.
• Use plant-based oils in moderation and limit animal fats.
• Reduce salt intake and avoid overly salted foods. Opt for herbs and spices as natural flavor enhancers.
• Do not consume food that may contain mycotoxins due to improper storage.

Healthy Lifestyle Tips

• Maintain a healthy weight and prevent excessive weight gain (aim to stay within 5kg of your adult weight).
• Engage in at least one hour of brisk walking or similar activity daily.
• Incorporate at least one hour of intense exercise weekly.

Alcohol and Smoking

• Avoid alcohol. If consumed, limit intake to 0.5L of beer or 200ml of wine per day (for men) and half this amount for women.
• Quit smoking. The greatest gift to your body is to breathe clean air again.

Final Thoughts

Adopting these lifestyle changes can significantly reduce your risk of cancer and contribute to overall well-being. Prevention starts with small, daily choices that have a lasting impact.