From 13-19 May 2013 it’s Cancer Prevention Week organised by WCRFUK– the World Cancer Research Fund. They are part of a global network of charities committed to beating cancer and raising money to fund research and teach people the best ways to reduce their risk of getting this terrible disease. During the week they will promote healthy lifestyle choices, including healthy eating, physical activity and maintaining a healthy weight. Go to the WCRF website for more information about the week and ideas for activities you can get involved in.

For more information about Cancer Prevention Week: http://www.wcrf-uk.org/

10 ways to prevent cancer

About a third of the most common cancers could be prevented through eating a healthy diet, being physically active and maintaining a healthy weight.

The World Cancer Research Fund took the findings of more than 7,000 scientific studies and condensed them into 10 Recommendations for Cancer Prevention. So these ten ways to prevent cancer represent the best advice available anywhere on how you can reduce your cancer risk.

Healthy weight
Be as lean as possible without becoming underweight. Maintaining a healthy weight is one of the most important things you can do to reduce your risk of cancer. Aim to be at the lower end of the healthy Body Mass Index (BMI) range.

Physical activity
Be active for at least 30 minutes every day.  Most of us know that regular physical activity can help keep our hearts healthy – and the good news is that it can also reduce our risk of cancer.

Energy density
Avoid sugary drinks. Limit consumption of energy-dense foods (particularly processed foods high in added sugar, or low in fibre, or high in fat). Choosing healthy foods and drinks can help us avoid being overweight and reduce our risk of cancer.

Plant foods
Eat more of a variety of vegetables, fruits, wholegrains, and pulses such as beans. Basing our diets on plant foods contain fibre and other nutrients, can reduce our risk of cancer.

Meat
Limit consumption of red meats (such as beef, pork and lamb) and avoid processed meats.

Alcohol
If consumed at all, limit alcoholic drinks to two for men and one for women a day. The evidence that all types of alcoholic drinks are a cause of a number of cancers is now stronger than ever before.

Salt
Limit consumption of salty foods and foods processed with salt (sodium). Consuming too much salt can be harmful to our health, increasing our risk of stomach cancer as well as high blood pressure.

Supplements
Don’t use supplements to protect against cancer. To reduce your risk of cancer, choose a balanced diet with a variety of foods rather than taking supplements.

Breastfeeding
It is best for mothers to breastfeed exclusively for up to six months and then add other liquids and foods. There is convincing evidence that breastfeeding reduces the risk of breast cancer in mothers and probably helps prevent excess weight gain in their children.

Cancer survivors
After treatment, cancer survivors should follow the Recommendations for Cancer Prevention. There is some evidence that, particularly with breast cancer, cancer survivors can reduce their risk of it recurring by eating healthily and maintaining a healthy weight.

And, always remember – do not smoke or chew tobacco.

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