Science-based Diet May Reduce Cancer Risk

According to the latest report from the World Health Organization (WHO) in February 2020, the number of cancer cases worldwide is expected to increase by 60% in the next 20 years. In low- and middle-income countries, growth can be as high as 81%. Worldwide, one in six people die each year from cancer, and the burden of cancer is growing. In 2018, about 9.6 million people worldwide died from cancer.

Tumor is a chronic disease that seriously threatens human health. Scientific nutrition is essential for the prevention and treatment of cancer.

Eating processed meat increases the risk of colon cancer by 18%. Ham, ham, sausage and hot dogs are listed as group 1 carcinogens by the World Health Organization.

Red meat can also shorten a person's life and increase the risk of colon cancer, especially when the meat is grilled or grilled, or when it is lightly roasted. Although the risk of red meat is not as high as the risk of smoking, reducing the consumption of red meat and limiting the consumption of processed meat will reduce the risk of developing cancer.

Across China, the most important risk factor for cancer is the lack of fruit and vegetable consumption, at 15.6%. It is also the leading factor for women in 14 provinces across the country. The “Chinese People’s Dietary Policy” recommends taking 300-500 grams of vegetables and 200-350 grams of fresh fruit per day. It should be noted here that vegetables should be “starch-free vegetables,” that is, starch-based vegetables, including leafy greens, cruciferous vegetables (e.g., broccoli), ocher, eggplant, etc. are non-starchy vegetables, but they are not. includes root foods such as potatoes, sweet potatoes and yams. Research has shown that non-starchy vegetables and fruits reduce the risk of developing many cancers of the upper digestive tract, such as cancers of the mouth, nasopharynx, intestines, lungs, stomach and colon.

Obesity not only increases the risk of heart disease, diabetes, bone and joint disease, but also cancer. Pancreatic cancer, in particular, is associated not only with obesity but also with diabetes. Weight is maintained within the standard BMI (body mass index), which is 18.5-23.9. In addition, the circumference of the male waist should be controlled within 90 cm; women's waist should not exceed 80 cm. That’s why we need a scientific diet and proper exercise to prevent obesity.

Being active not only helps you lose weight but keep you fit, it also helps prevent cancer. Exercise seems to lower hormone levels, improve our immune system, reduce insulin and insulin-like growth factors, and reduce body fat. Research has shown that people who engage in moderate or strenuous physical activity for at least 30-60 minutes every day reduce their risk of developing cancer, especially breast and colon cancer. In addition, rates of other cancers, including prostate, lung, and endometrial cancers, have declined. To prevent cancer, U.S. exercise guidelines recommend that adults do at least 150 minutes of moderate-intensity aerobic exercise (e.g., brisk walking) a week; or a powerful 75-minute exercise (e.g., running); or an equivalent combination of the two.

To prevent cancer, you should also stop smoking and control your alcohol: the less you smoke, the less likely you are to get lung cancer, and quitting smoking will greatly reduce your risk of cancer. Alcohol is a carcinogen, and 1 in 18 cancer patients is related to alcohol. The “Nutrition Guidelines for People in China (2016 Edition)” recommends that men drink more than 25 grams of alcohol a day and women drink more than 15 grams, otherwise it will be excessive drinking. What is the concept of 25 grams of alcohol? Approximately: more than 1 tael of white wine each time; no more than one bottle of beer at a time; red wine is limited to a single red wine at a time.

Taking care of our lives and scientific prevention and control of cancer requires us to reduce the consumption of processed and red meat in our daily diet, increase the consumption of fruits and vegetables, increase physical activity, maintain weight, quit smoking and reduce alcohol.