Cancer is the world's public enemy number one, and mankind is still on the way to conquer it.

According to the World Health Organization's International Agency for Research on Cancer (IARC), in 2018, there were about 18.1 million new patients with cancer and 9.6 million people died of cancer worldwide[1].

In China, over the past year, 3.804 million new cancer patients and 2.296 million lives were lost in the country, with an average of more than 6,000 people dying of cancer every day [2].

Why is cancer so prevalent?

Some say it's because of the aging population;

Some say it's because of the high number of genetic variants;

Some say it's because of the heavy pollution in the environment;

......

In 2018, two authoritative international cancer organizations -- the World Cancer Research Fund (WCRF) and the American Institute for Cancer Research (AICR), in conjunction with more than 100 global cancer experts, released a weighty report on cancer prevention[3], with data from 51 million people around the world, including 3.5 million people with cancer, who were followed for 25 years.

This is the most comprehensive "big data" on cancer prevention in history, and it's full of evidence.

From this, Lynn has compiled 9 hardcore cancer prevention tips to help prevent cancer scientifically, from diet, exercise, weight, and other health factors; and finally, 1 tip for after a cancer diagnosis.

Overweight and obesity are great partners, side by side, in pushing people toward cancer.

An estimated 1.97 billion adults and more than 338 million children and adolescents were overweight or obese worldwide in 2016.

And being overweight or obese can potentially increase the risk of 12 types of cancer, including:

Cancer of the oral cavity, pharynx, and larynx

Cancer of the esophagus

Cancer of the stomach (pancreas)

Cancer of the pancreas

Cancer of the gallbladder

Cancer of the liver

Cancer of the colon

Cancer of the breast

Cancer of the ovary

Endometrial Cancer

Prostate Cancer

Kidney Cancer

Read more: Overweight and Obesity Increase the Risk of Many Types of Cancer

Globally, physical inactivity is widespread, and sedentary lifestyles are particularly prevalent in middle- and high-income countries.

However, there is enough evidence to show that being physically active can prevent colon, breast, and endometrial cancers, as well as rapid weight gain.

The WHO also recommends that adults exercise every day, with at least 150 minutes of moderate physical activity or 75 minutes of vigorous aerobic exercise per week. For example, walking, biking, housework, swimming, and dancing are all good choices.

Exercise reduces the risk of many types of cancer

Eating more unprocessed plant foods, which are rich in nutrients and fiber, rather than high-fat foods, is more effective at regulating energy metabolism and preventing weight gain, obesity, and related cancers.

For example, we can eat more whole grains (brown rice, wheat, oats, etc.) of different colors, starch-free vegetables (such as leafy greens, broccoli, okra, eggplant, and bok choy, etc.), as well as non-starchy root vegetables (carrots, celery, kale, etc.), kale, etc.).

The high-speed pace of work has created a dependence on fast food, including takeout, burgers, fried chicken, and French fries.

But these foods actually contain large amounts of fat , starch and sugar and are a major cause of weight gain, overweight and obesity, which, as mentioned earlier, is strongly associated with more than 12 types of cancer.

Too much red meat is not recommended, but meat in moderation should be eaten.

Meat is rich in nutrients, especially protein, iron, zinc, and vitamin B12, but you don't only get these nutrients from eating meat, you get them from eating beans and grains.

The consumption of sugar-sweetened beverages is increasing in many countries, which is contributing to the global rise in obesity. And much research evidence has confirmed that physical obesity is associated with many cancers.

Therefore, the study does not recommend drinking sugary beverages, and to keep your body well hydrated, drink plenty of water or non-sweetened beverages such as tea or black coffee.

Drinking alcohol causes cancer, and one sip of alcohol has been linked to all 7 types of cancer. Even small amounts of alcohol are at risk of causing cancer, and it doesn't matter if it's beer, wine, all alcohol can cause cancer.

While some studies have also found that at least 30 grams of alcohol a day can help prevent kidney cancer, the risk of other cancers from this amount is much higher, and the benefits don't outweigh the costs!

For most people, high-dose nutritional supplementation is not conducive to cancer prevention, whereas the right diet can prevent cancer risk.

And, one study found that high-dose beta-carotene supplements may increase the risk of lung cancer.

Of course, supplements are useful for some special cases, such as pregnant women and malnutrition, but they are not necessary for otherwise healthy people.

According to WHO recommendations, breastfeeding an infant for six months first protects the normal development of the child's immune system, reduces the child's overweight and obesity, and also prevents breast cancer in the mother.

More and more cancer patients are surviving longer, which may be related to early detection and treatment, as well as proper nutrition and exercise recommendations. In breast cancer patients, for example, there is firm evidence that nutrition and exercise are very effective in cancer recovery.

Cancer, it's not scary.

With openness and standardized treatment, many cancers, in fact, have hope for a cure.

The scientific advice on cancer prevention based on "big data" gives us more confidence in overcoming cancer.

References

1. Global Cancer Statistics 2018: GLOBOCAN Estimates of Incidence and Mortality Worldwide for 36 Cancers in 185 Countries; CA CANCER J CLASSIFICATIONS. Countries; CA CANCER J CLIN 2018;0:1-31

2. Sun Kexin,Zheng Rongshou,Zhang Siwei.Analysis of incidence and mortality of malignant tumors by region in China in 2015[J]. China Tumor,2019,28(1):1-11.

3. Diet, Nutrition, Physical Activity and Cancer:a Global Perspective, WCRF&AIRC, 2018