American Cancer Society guidelines for lifestyle changes to reduce cancer risk

Article by Master, Doctor Quach Thanh Dung - Radiation Oncology Center - Vinmec Times City International Hospital

The American Cancer Society has updated its guidelines for diet and physical activity to include: Maintain a healthy weight, stay active throughout life, follow a healthy diet, Avoiding or limiting alcohol can significantly reduce a person's lifetime risk of developing or dying from cancer.

According to statistics, at least 18% of all cancer cases in the US are related to a combination of daily living habits. These lifestyle habits are the most important behaviors people can control and change to help reduce their risk of cancer.

Lifestyle changes to reduce cancer risk covered in this guide include recommendations for more physical activity, eating less (or no) red and processed meat, and avoid or limit alcohol intake. Specifically you need to:
Achieve and maintain a healthy body weight throughout your life. If you are overweight or obese, losing even a few pounds can reduce your risk of certain types of cancer. Adults should get 150-300 minutes of moderate-intensity physical activity per week, or 75-150 minutes of intense physical activity, or a combination. Doing 300 minutes or even more will give you the most health benefits. Children and teenagers should get at least 1 hour of moderate or vigorous activity each day. Spend less time sitting or lying down. This includes time watching your phone, tablet, computer or TV... Eat lots of colorful vegetables and fruits, lots of whole grains and brown rice. Avoid or limit your intake of red meats like beef, pork, and lamb, and processed meats like bacon, hot dogs, cold cuts, and hot dogs. Avoid or limit sugary drinks, highly processed foods, and refined grain products. It is best not to drink alcohol. Women shouldn't have more than 1 drink a day, and men shouldn't have more than 2. According to Laura Makaroff, DO, vice president of the American Cancer Society, the guidelines are based on current science indicating that The way you eat, rather than specific foods or nutrients, is important in reducing cancer risk and promoting general health. “There is no single food or even food group that is sufficient to significantly reduce the risk of cancer,” says Makaroff. People should eat whole foods, not individual nutrients, because evidence continues to show that a healthy diet is associated with a reduced risk of cancer, especially rectal cancer. and breast cancer”

Making healthy dietary choices and exercising can be a challenge for many people. Social, economic, and cultural factors all affect how people eat and exercise, and how easy or difficult it is to change. Public, private and community organizations should work together to increase access to affordable, healthy foods and provide safe, enjoyable and accessible opportunities to physical activity.

Any changes you try to make to a healthy lifestyle will be easier when you live, work, play, or study in a community that supports healthy behaviors and lifestyles. Find ways to make your community a healthier place to live, like:
Ask for healthy meals and snacks at school or work. Support stores and restaurants that sell or serve healthy options. Discuss at council and other community meetings the need for sidewalks, bike lanes, parks and playgrounds. The guide also includes answers to frequently asked questions by the public, including information about GM crops, gluten-free diets, juices/cleanings... such as:
Crops Genetic modification is created by inserting more genes into plants to give them desirable properties such as resistance to pests or diseases or a better taste. Currently, there is no evidence that foods made with these plants are harmful to health or affect cancer risk. Gluten is a protein found in wheat, rye, and barley that is safe for most people. People with celiac disease (an autoimmune disorder of gluten intolerance) should not eat gluten. For people without the condition, there is no evidence linking a gluten-free diet with a lower risk of cancer. There are many studies that link whole grains, including those with gluten, to a lower risk of colon cancer. There is no scientific evidence to support claims that drinking only juice for one or more days (“cleansing juice”) reduces cancer risk or provides other health benefits. A restrictive diet can lead to a lack of several key nutrients and in some cases even lead to health problems.

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