We can!
10 Ways to Reduce Your Cancer Risk
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An initiative of the American Institute for Cancer Research.
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AICR’s Recommendations for Cancer Prevention • Be as lean as possible without becoming
underweight • Be physically active for at least 30 minutes
every day. Limit sedentary habits, like watching television. • Avoid sugary drinks. Limit consumption of calorie-
dense foods (particularly processed foods high in added sugar, or low in fiber, or high in fat) • Eat more of a variety of vegetables, fruits, whole
grains and beans • Limit consumption of red meats (such as beef,
pork and lamb) and avoid processed meats • If consumed at all, limit alcoholic drinks to 2 for
men and 1 for women a day • Limit consumption of salty foods and foods pro-
cessed with salt (sodium) • Don’t use supplements to protect against cancer
Special Population Recommendations • It is best for mothers to breastfeed exclusively
for up to 6 months and then add other liquids and foods • After treatment, cancer survivors should follow
the Recommendations for Cancer Prevention And, always remember—do not smoke or chew tobacco
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COVER PHOTO BY ISTOCK
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10 Ways to Reduce Your Cancer Risk Table of Contents Reduce your cancer risk . . . . . . . . . . . . . . . . . . . . . . . . 2 What is cancer? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 Cancer CAN be prevented . . . . . . . . . . . . . . . . . . . . . . . 5 What can I do? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7 Stay in shape: be a healthy weight
. . . . . . . . . . . . . 8
Move more . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11 Opt for foods lower in calorie density . . . . . . . . . . . 13 Avoid drinking sugary beverages . . . . . . . . . . . . . . . 14 Enjoy a plant-based diet . . . . . . . . . . . . . . . . . . . . . . . 16 Make less room for red meat . . . . . . . . . . . . . . . . . . 18 Avoid processed meats . . . . . . . . . . . . . . . . . . . . . . . . 19 Cut down on alcohol . . . . . . . . . . . . . . . . . . . . . . . . . . . 21 Eat less salt . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24 For cancer prevention, don’t rely on dietary supplements . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26 If you can, breastfeed your baby . . . . . . . . . . . . . . . 28 Cancer survivors and cancer prevention . . . . . . . . 30 And, always remember—do not smoke or chew tobacco . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 32 About AICR . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33
Healthy Living for Cancer Prevention Series ISTOCK
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Wen! ca Reduce your cancer risk This booklet is about making simple changes to your diet and lifestyle that can begin to decrease your cancer risk. More than 1 in 3 Americans will develop cancer at some point in their lives. Here at AICR, we know the devastation a cancer diagnosis can bring. That is why we work toward preventing as many of these cases of cancer as possible. There are no guarantees when dealing with cancer. But scientific research shows that you can reduce your risk by following the Recommendations in this brochure. By choosing to eat healthy foods, increasing physical activity and maintaining a healthy weight, scientists estimate that we could prevent about one-third of the most common cancers. Add not smoking to a healthy diet, physical activity and a healthy weight, and we could possibly cut the number of cancer cases in half. Scientific research shows us that it’s never too late to make healthy changes and lower your cancer risk. So why wait? Start today!
© HANNAMON
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10 ways to a healthier you On the following pages, our 10 Recommendations for Cancer Prevention are explained with practical suggestions for following them. The full list of Recommendations can be found inside the front cover. On page 33, find out more about why you can trust the science-based information we provide.
© HANNAMONIKA/FOTOLIA
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DNA STRAND © MATTHEW COLE/FOTOLIA
What is cancer? Cancer is a disease of cells. Cells are the basic building blocks of our body. They are controlled by our genetic information (DNA). The term “cancer” describes a group of more than 200 diseases. All cancers start when the genetic information in a single cell becomes damaged in some way. This causes the cell to divide at an uncontrolled rate, forming a group of cells. This group of cells often forms a lump or swelling, which is known as a “tumor.” Not all tumors are cancerous, but a cancerous tumor may grow and go on to damage surrounding healthy tissues or organs. Sometimes cancer cells can spread further to other areas of the body.
© OLIVIER/FOTOLIA
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Cancer CAN be prevented Cancer can take years, even decades, to develop. That is why cancer mostly affects older people. There are many things you can do today to prevent, delay or even stop the cancer process at all stages of life.
Genetic causes and family history
If you do inherit these genes, it does not mean you will definitely get cancer. It simply means you have a higher than average risk, so it’s even more important to protect yourself by following AICR’s Recommendations for Cancer Prevention.
© PAVEL LOSEVSKY/FOTOLIA
DNA STRAND © MATTHEW COLE/FOTOLIA
Most cancer is not caused by inherited gene mutations. For breast cancer, only about 5–10 percent of cases result from specific inherited genes; for colon cancer, the percentage is 5–6 percent.
ER/FOTOLIA
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Environmental causes Some factors in the environment can increase the risk of cancer. For example, the sun is a risk factor for skin cancer, so you should wear sunscreen, cover up and stay in the shade when the sun is strongest. Certain industrial chemicals, excess X-ray radiation and some medications can damage DNA and increase risk of cancer. Some of these risk factors mainly concern people whose jobs require high exposure to them.
Infectious diseases We know that some infectious diseases increase the risk of developing certain types of cancer, for example: •H PV (human papillomavirus)
can cause cervical cancer •H elicobacter pylori bacte-
rium is linked to stomach cancer •H epatitis B and C increase
risk of liver cancer You can lower the risk of getting some of these infections with vaccinations.
Smoking
TOP TO BOTTOM: © LCS813/ISTOCK, © JULYDFG/FOTOLIA, © JROSENGAARD/FOTOLIA
For more information, visit the National Cancer Institute: www.cancer .gov/cancertopics/ genetics.
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Brea havin
Smoking alone is responsible for 90 percent of lung cancers, and is also linked to other cancers, so choosing not to smoke or chew tobacco is the most important thing you can do to reduce your risk of cancer. (See page 32 for more information.)
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TOP TO BOTTOM: © LCS813/ISTOCK, © JULYDFG/FOTOLIA, © JROSENGAARD/FOTOLIA
What can I do? Cancer prevention is about achieving a healthy balance. The more factors you have on the “lower risk” side and the fewer on the “higher risk” side, the better. Don’t worry about the occasional indulgence. The important thing is to make healthy choices every day.
Higher risk of cancer
Lower risk of cancer Not smoking Maintaining a healthy weight Being physically active Eating a diet high in plant foods, including vegetables, fruits, whole grains and beans Eating a diet low in red meat and avoiding processed meat Limiting alcohol, if you drink at all Avoiding sugary beverages Eating a diet low in salt Breastfeeding and having been breastfed
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Being overweight or obese Eating a diet high in red and processed meat Eating a diet low in whole grains and beans Eating a diet low in vegetables and fruits Not being physically active Drinking alcohol Drinking sugary beverages Eating a diet high in salt, fat and sugar Not having been breastfed Smoking
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Wen! ca Stay in shape: be a healthy weight
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Try to be as lean as possible without becoming underweight. After not smoking, being a healthy weight is the most important way you can reduce your risk of cancer. Being a healthy weight can also help to reduce your risk of heart disease and type 2 diabetes. An easy way to check if you’re a healthy weight is by measuring your Body Mass Index (BMI). This calculates whether you’re in the healthy weight range for your height, so it’s a useful guide for most adults. A healthy BMI for men and women is between 18.5–24.9. For cancer prevention, aim for the lower end of this range.
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© MARIJUS/ FOTOLIA
What is a healthy weight?
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Measuring your BMI
1. You’ll need to know your weight in pounds and your height in inches. 2. Divide your weight by your height squared. 3. Multiply by 703. This figure is your BMI. You can also visit www.aicr.org/bmi to calculate your BMI online For example, here is the calculation for a person who is 5'3" tall and who weighs 150 pounds: Weight: 150 Height2: (63 x 63)
x 703 = BMI of 26.5
How to Interpret Your Results Less than 18.5
underweight
Between 18.5–24.9
healthy weight
Between 25–29.9 30 or more
overweight obese
© MARIJUS/ FOTOLIA
Note: BMI may not be a suitable indicator for athletes, elderly people, pregnant women, children or adults less than 5 feet tall.
Measuring your waist Another good way of checking how lean you are is by measuring your waist. 1. Place a tape measure around your waist at the halfway point between the bottom of your ribs and the top of your hip bone. 2. M ake sure the tape is snug but doesn’t compress your skin. 3. Measure after breathing out. As a guide, a healthy waist measurement is: less than 31.5" for women and less than 37" for men.
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SCIENCE Weight and cancer risk—what’s the link? There is strong evidence that being overweight increases the risk of the following cancers: breast (in post-menopausal women), colorectal, endometrial, esophageal, gallbladder, kidney, ovarian, pancreatic and prostate (advanced). Scientists report several possible reasons for this link. For example, fat cells release hormones such as estrogen, which increases the risk of breast cancer.
2
Studies also show that excess abdominal fat increases levels of hormones and other proteins that lead to inflammation and promote cell growth. Having high levels of these hormones is linked to a greater risk of some cancers.
for maintaining a healthy weight Choose foods lower in calorie density.
To maintain a healthy weight, it’s best to choose mostly lower calorie-dense foods, like vegetables and fruits. They naturally have fewer calories but are filling because they contain plenty of water and fiber. (See page 13 for more information.)
Keep an eye on portion size.
Only eat when you’re hungry and stop before you feel full. With moderate- to high-calorie foods, choose small portions to avoid eating too many calories.
Be physically active. Limit sedentary activities, like watching television. Keeping active helps burn calories, which are stored as fat if they are not used.
Start today by measuring your waist.
Following the other Recommendations in this booklet can also help you to maintain a healthy weight. Find out more about this Recommendation at www.aicr.org 10
© LISA F. YOUNG/FOTOLIA
Use our guide on page 9.
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st (in l, tic
s h
2
Move more
We can!
Be physically active for at least 30 minutes every day. Limit sedentary habits, like watching television. What is physical activity? Physical activity is anything that gets your body moving. Being active doesn’t have to mean going to the gym. There are plenty of other ways to be active.
h. a
Regular physical activity keeps your heart healthy and reduces risk of heart disease. It also reduces your risk of cancer. In addition to helping to prevent weight gain, research shows that activity itself has a direct role in preventing some cancers. Getting regular physical activity can also help to reduce your risk of type 2 diabetes.
What type of activity should I do? Activity can be described as moderate or vigorous. If you can, aim to do a mixture of both. Moderate activity is anything that gets your heart beating a bit faster and makes you breathe more deeply. Brisk walking, strength training, gentle swimming and dancing are examples of moderate activity.
© LISA F. YOUNG/FOTOLIA
Vigorous activity is any activity that raises your heart rate and makes you feel warmer, start to sweat and feel out of breath. Good examples are jogging, aerobics, an intense workout at the gym and games like softball or tennis. Remember: Any activity is better than none! So start with gentle activity and build up slowly until you reach your target. As your fitness improves, aim for 60 minutes or more of moderate activity or 30 minutes or more of vigorous physical activity every day.
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SCIENCE Physical activity and cancer risk— what’s the link? Strong evidence says that physical activity helps protect against breast cancer (in post-menopausal women), colorectal cancer, and endometrial cancer.
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© RYAN MCVAY/GETTY IMAGES
Scientists are still investigating exactly how this connection works. Studies show that regular activity can help to keep your hormone levels healthy. This is important because having high levels of some hormones can increase your cancer risk. For maximum health benefits, scientists recommend aiming for:
•6 0 minutes or more of moderate activity every
day; or
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•3 0 minutes or more of vigorous activity.
tips for keeping active Make 30 minutes part of your everyday
routine. Break it into three 10-minute or two 15-minute sessions, if you wish, whether it’s a brisk walk, vacuuming or sweeping the floor, bicycling, dancing or raking the lawn.
reak up your sedentary time with B
some activity. In addition to the 30 minutes, try to get up and move for a few minutes at least once every hour. It’s easy to spend hours sitting without realizing it. Time spent watching television, driving, reading and being on the computer can add up. Take a short walk, do jumping jacks or stretch during TV commercials or do 5 minutes of desk exercises.
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We c an! Opt for foods lower in calorie density
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All foods have calories but some are more packed with calories per bite than others. Foods that contain a lot of calories per bite are known as calorie-dense foods. They tend to be high in fat and/or sugar and can cause weight gain.
Why is lower calorie density important? Eating fewer calorie-dense foods most of the time can help you achieve and stay a healthy weight. And maintaining a healthy weight is one of the most important ways to reduce cancer risk.
How to spot calorie-dense foods High calorie-dense foods: • contain high amounts of added fat, such as chips and other fried foods • are made with high amounts of added sugar and fat, such as cookies, candy and rich desserts • contain little fiber, such as processed breads, cereals and snack foods • are naturally high in fat such as high-fat meats and cheese Note: A few calorie-dense foods, eaten in small amounts, are valuable sources of nutrients. These include nuts, seeds and plant oils.
Low calorie-dense foods: • contain little added fat or sugar • contain plenty of fiber and water, such as fresh or plain frozen or canned vegetables and fruit • h elp you feel fuller for longer (for example, beans, brown rice and other whole grains) Low calorie-dense foods should form the majority of your diet.
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Avoid drinking sugary beverages Choose healthier alternatives, such as water or unsweetened tea or coffee. Sugary drinks include carbonated beverages like regular sodas as well as sweetened iced tea, lemonade, many “energy” drinks and juice drinks. Even too much 100 percent fruit juice can add too many calories, so it’s best to limit juice to one 6-ounce glass a day.
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© AFRICA STUDIO/FOTOLIA
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SCIENCE Calorie-dense foods and cancer risk— what’s the link? Scientific evidence shows that diets made up of too many calorie-dense foods increase your risk of becoming overweight, which in turn increases risk of a number of cancers. Evidence also shows that eating low calorie-dense foods help you to maintain a healthy weight.
Sugary drinks, weight gain and cancer risk— what’s the link? Strong evidence says that regularly drinking sugary drinks contributes to weight gain. These beverages are often available in “super-sized” portions but don’t make you feel full, even though they are quite high in calories. To stay a healthy weight and lower your risk of cancer, avoid sugary drinks. . Top
tips for healthy eating ut down on highly processed foods. C
In general the healthiest foods have only been minimally processed, such as vegetables, fruits, whole-grain products and beans.
© AFRICA STUDIO/FOTOLIA
wap sugary drinks for healthy alternatives. S Water—tap or bottled, still or sparkling—is always the best choice. Unsweetened tea and coffee are also good options.
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Find out more about this Recommendation at www.aicr.org
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Wen! ca Enjoy a plant-based diet
4
Eat more of a variety of vegetables, fruits, whole grains and beans. Eating mostly plant foods at each meal can reduce your risk of cancer. These foods contain plenty of fiber, water, health-protective nutrients and compounds called phytochemicals. Plant foods also tend to be lower in calories, so they can help you maintain a healthy weight.
What are plant foods? Plant foods fit into these main categories.
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tips
1. Vegetables • In addition to fresh produce, you can use frozen, dried and canned vegetables (packed in water and with no salt added). • To get the broadest array of nutrients and cancer-
fighting compounds, eat a wide variety. 2. Fruits • Choose fresh, frozen or canned fruits (packed in
water, juice or light syrup). • Limit juice to 6 ounces daily and choose 100
percent juice instead of juice blends made with sweetened water. 3. Grains • Eat mostly whole grains, like brown or wild rice, oats, whole-wheat pasta and whole-wheat bread. 4. Dry beans and legumes • Eat split peas and dry beans such as lentils, chickpeas, pinto, kidney and other beans. • Legumes (beans and peas) are high in protein and
fiber. They can count as protein or a vegetable. 16
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SCIENCE Plant foods and cancer risk—what’s the link? Research shows that vegetables and fruits probably protect against a number of cancers, including: esophagus, larynx, mouth cancers, pharynx and stomach. Our update on colorectal cancer found strong evidence that eating plenty of plant foods containing dietary fiber decreases the risk of colorectal cancer. Vitamins and minerals in vegetables and fruits may also protect against cancer. Other natural compounds, called phytochemicals, can help to protect cells in the body from damage that can lead to cancer. The wider a variety you eat, the better. Plant foods can also help us to maintain a healthy weight because of their low calorie density.
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tips
for eating a plant-based diet
epending on your calorie needs, eat at D
least 3 ½–6 cups of vegetables and fruits every day for overall good health. Vegetables and fruits are the building blocks of a healthy diet. They are high in nutrients like vitamins and minerals. Most are also low in calories and are good sources of fiber.
F ill 2⁄3 or more of your plate with plant foods. When you prepare a meal, fill at least twothirds of your plate with plant foods like vegetables, brown rice, whole-grain cereal and pasta, beans and fruits.
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Wen! ca Make less room for red meat
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Eat less red meat such as beef, pork and lamb. What is red meat? Red meat refers to beef, pork and lamb—such as steak, hamburgers, porkchops and roast lamb. Red meat can be part of a healthy, balanced diet, but you don’t need to eat it every day. If you eat red meat, aim for less than 18 ounces (cooked weight) per week. As a rough guide, 18 ounces of cooked red meat is about 24 ounces of boneless raw meat.
Our advice about red meat Although eating a lot of red meat is linked to colorectal cancer, it is a good source of nutrients including protein, iron and zinc. The evidence shows that eating up to 18 ounces (cooked) of red meat per week does not substantially raise cancer risk. Regularly eating more than this, however, does increase your risk of colorectal cancer.
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Avoid processed meats Avoid processed meats such as ham, bacon, hot dogs and most deli meats (including processed meats made with chicken or turkey).
What are processed meats? Processed meats have been preserved by smoking, curing or salting or by adding preservatives. Hamburgers and ground meat are not considered processed meat unless they have been preserved with salt or chemical additives. Research has shown that eating processed meat raises cancer risk. If you do eat meat, then choose unprocessed meat as often as you can.
© GEKASKR/FOTOLIA
There isn’t enough evidence to know whether nitriteor nitrate-free products pose a risk because they may still be smoked or processed with added salt or preservatives. More research is needed.
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SCIENCE Red meat and cancer risk—what’s the link? There is strong evidence that eating a lot of red meat is a cause of colorectal cancer. One possible reason for this is that “heme,” the compound that gives red meat its color, may damage the lining of the colon. Studies show that people who eat a lot of red meat tend to eat fewer plant-based foods, so they benefit less from the cancer-protective properties in vegetables, fruits, whole grains and beans.
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Processed meats and cancer risk— what’s the link? There is strong evidence that processed meat is a cause of colorectal cancer. When meat is preserved by smoking, curing or salting, or by the addition of preservatives, cancer-causing substances (carcinogens) can be formed. These substances can damage cells in the body and may lead to the development of cancer.
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tips
for eating less red meat and avoiding processed meats
Keep several meals a week red-meat free. Swap your meat for fish or poultry.
Eat more beans and vegetables or try
halving the quantity of red meat and adding beans instead. For example, you could make chili with extra kidney beans. Beans are inexpensive, nutritious and tasty.
Swap processed meats for healthier
alternatives. Instead of bacon, chorizo or salami, choose fresh roasted poultry, fish, bean spreads (like hummus) or nut butters.
Find out more about this Recommendation at www.aicr.org 20
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We can! Cut down on alcohol
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AICR recommends that if you drink alcohol at all, try to limit your intake to no more than two drinks a day for men and one drink a day for women.
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What is a “drink”? One standard drink is: 12 fluid ounces of normal strength (3–5% alcohol content) beer, whether regular or light (lower calorie)
5 fluid ounces (8–14% alcohol content) of wine 12 fluid ounces (3–7% alcohol content) of alcoholic lemonade or other carbonated drink
© THEVECTORMINATOR/ISTOCK,
1.5 ounces of 80-proof liquor, such as vodka or whisky
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In recent years, both the portion size and alcohol content of alcoholic drinks such as wine have increased. Beers have also become stronger, making it easy to drink more alcohol than we realize.
Did you know? The risk of some alcohol-related cancers is even greater if you smoke. For more about the links between tobacco and cancer, see page 32.
Can alcohol make me gain weight? Yes, alcoholic drinks can be surprisingly high in calories and offer little, if any, nutritional benefit. For example: •A 12-ounce bottle of beer (3–5 percent alcohol
content) contains approximately 140–180 calories (light beer has about 70–125 calories per 12 ounces, and non-alcoholic beer contains fewer calories than light beer). •A standard 5-ounce glass of wine
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tip
contains about 100–140 calories, depending on dryness or sweetness. Mixed drinks can also be high calorie, for example a 4½ ounce piña colada contains 250 calories.
© YASONYA/VEER
So cutting down on the amount you drink could play an important role in helping you to lose weight or maintain a healthy weight and, in turn, help to reduce your cancer risk.
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SCIENCE Alcohol and cancer risk—what’s the link? There is strong scientific evidence that all types of alcoholic drinks increase the risk of a number of cancers. In particular, there is strong evidence that alcohol increases the risk of cancers of the mouth, pharynx, larynx, esophagus and breast, as well as colorectal cancer in men. Alcoholic drinks also increase the risk of liver cancer, as well as colorectal cancer in women. Scientists are still researching the ways alcohol can lead to cancer. One theory is that alcohol can directly damage our DNA.
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tips for reducing your alcohol intake pt for the smallest serving size. O
Avoid double measures, which are often encouraged as better value.
ilute alcoholic drinks or choose D low-alcohol alternatives.
lternate between alcoholic and A non-alcoholic drinks.
im to keep some days each week A alcohol-free.
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Wen! ca Eat less salt
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Limit consumption of salty foods and foods processed with salt. Consuming too much salt can increase your risk of stomach cancer.
What is salt?
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tip
“Salt” is the common name for a chemical compound made up of sodium and chloride. Our bodies need sodium in small amounts.
How much sodium fits into a healthful diet? Your daily intake of sodium should be less than 2,300 mg (1 teaspoon of salt) per day. However, on average, Americans consume 3,500 mg of sodium daily, in addition to sodium from any salt added at the table. Most of this sodium comes from processed foods. Some people, such as those who are age 51 and older, African American and/or have hypertension, diabetes or chronic kidney disease, should aim for 1,500 mg of sodium per day. Talk with your healthcare provider about the sodium target that’s best for you. Limiting sodium can be challenging, but see page 25 for ways to cut down.
Where does the salt we eat come from? 75% comes from processed foods like prepared meals, cheese, potato chips, bread, canned goods and processed meats
24
25% is added during cooking or at the table
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SCIENCE Salt and cancer risk—what’s the link? There is strong evidence that eating high amounts of salt and salt-preserved foods is a cause of stomach cancer. A high salt intake can damage the lining of the stomach in ways that make cancer more likely.
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tips
for eating less salt
heck food labels and select products C
labeled “low sodium” or “no added salt.” Bear in mind that foods labeled as “reduced salt/sodium” can still be quite high in sodium. Choose canned or packaged food with no added salt.
radually reduce, then cut out, the salt G
you add at the table and limit what you add in cooking. Your tastebuds should adjust within a few weeks, allowing you to enjoy the true taste of food and notice more subtle flavors.
se spices, herbs, garlic and lemon U
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instead of salt. Black pepper, red pepper flakes, cinnamon or ginger and herbs such as basil, thyme and oregano all add flavor to food in a healthy way.
Find out more about this Recommendation at www.aicr.org
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Wen! ca
8
For cancer prevention, don’t rely on dietary supplements
To
ti
Enjoy a balanced diet. What are dietary supplements? Dietary supplements contain vitamins, minerals, herbs, amino acids and other compounds and can be found in pill, capsule, tablet or liquid form.
Dietary supplements and cancer risk—what’s the link? Research does not support taking supplements for cancer prevention. In some studies, specific supplements actually increased risk of certain cancers.
© MELPOMENE/CANSTOCK
For many people, by eating a balanced diet rich in vegetables, fruits and other plant-based foods, it is possible to obtain all essential nutrients for good health. However, some groups of people will benefit from taking supplements for specific health reasons. For more advice tailored to your specific needs, speak to your healthcare provider. For more information, visit the National Institutes of Health Office of Dietary Supplements at www.ods.od.nih.gov. 26
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tips
for a balanced diet without dietary supplements
E at whole foods.
Whole foods contain many substances you need for good health, including fiber, vitamins, minerals and phytochemicals (naturally occuring plant chemicals). Although some of these substances are available as supplements, research suggests that these substances work together best when eaten in whole foods.
E at a variety of vegetables and fruits.
Eating lots of different fruits and vegetables means getting a wide variety of vitamins, minerals and health-promoting phytochemicals. Try to eat several different vegetables and fruits each day.
E at a balance of plant foods, fish,
poultry, meat and dairy foods. Filling at least 2⁄3 of your plate with plant foods will help you to achieve a healthy balance.
© DESERTSOLITAIRE/FOTOLIA
Find out more about this Recommendation at www.aicr.org
The following two Recommendations apply to specific groups.
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Wen! ca If you can, breastfeed your baby
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Moms should aim to breastfeed their babies exclusively for up to 6 months and then add other liquids and foods. Breastfeeding is a natural and healthy choice for mothers and babies. If you are able, it’s best to breastfeed your baby exclusively up to the age of six months, and then continue breastfeeding with additional foods appropriate for an infant.
© FLASHON STUDIO/FOTOLIA
Benefits for you and your baby Breastfeeding has many benefits for babies. Breast milk contains all the nutrients your baby needs for healthy development in the first six months of life and helps your baby grow at the right pace. It helps protect your baby from infection and disease as well. Research also shows that children who have been breastfed are less likely to be 28
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overweight or obese as adults. Maintaining a healthy weight throughout life is an important part of lowering your risk of cancer. AICR’s Recommendation supports guidance from the World Health Organization and UNICEF that babies should be exclusively breastfed until they are six months old.
Did you know? There is also strong evidence that breastfeeding can help to protect mothers from breast cancer. If you’re planning to breastfeed your baby, your healthcare provider or a lactation expert will be able to provide more information and support.
SCIENCE Breastfeeding and cancer risk— what’s the link? Breastfeeding lowers the levels of some cancerrelated hormones in the mother’s body, which can help reduce the risk of breast cancer in mothers. Research shows that breastfed babies are less likely to become overweight or obese compared to babies fed infant formula.
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Find out more about this Recommendation at www.aicr.org
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Cancer survivors and cancer prevention
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After treatment, cancer survivors should follow the Recommendations for Cancer Prevention. Anyone who has been diagnosed with cancer should receive nutrition advice from an appropriately trained health professional.
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If you are currently undergoing treatment for cancer, you’re likely to have special nutritional requirements and/or physical challenges. In these cases, it’s best to ask trained health professionals (such as oncology dietitians and/or exercise specialists) for advice. This is also true if you are a cancer survivor whose treatments have affected your ability to eat or digest some foods—for example, if you have undergone a gastrectomy or a colostomy. Once treatment has been completed, if you are able (and unless otherwise advised), aim to follow our cancer prevention Recommendations for diet, healthy weight maintenance and physical activity. 30
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SCIENCE Cancer survivors and preventing recurrence—what’s the link? Growing evidence shows that physical activity and other lifestyle choices that help to maintain a healthy weight may help to prevent cancer recurrence and improve quality of life for many survivors. In 2010, the American College of Sports Medicine (ACSM) published recommendations that cancer survivors “avoid inactivity.” ACSM established research-based physical activity guidelines for specific cancers and generally advised survivors to follow the federal physical activity guidelines for all Americans. For more information visit www.health.gov/ PAGuidelines. The Recommendations in this publication can also reduce the risk of other chronic diseases like heart disease and diabetes, for which some cancer survivors have a higher risk. Find out more about this Recommendation at www.aicr.org or in our free brochures: Nutrition during Cancer Treatment Nutrition and the Cancer Survivor Surviving Cancer with Physical Activity To download, visit www.aicr.org/publications or call 1-800-843-8114 to order.
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Wen! And, always ca remember— do not smoke or chew tobacco Smoking or using tobacco in any form increases the risk of cancer and other diseases. No set of recommendations designed to prevent cancer would be complete without discouraging the use of tobacco. If you smoke, quitting is the most important thing you can do to reduce your risk of cancer. The positive news is that it’s never too late to stop and your health will benefit immediately. Your health care provider can give you more information on the many methods available to help you quit.
SCIENCE Tobacco and cancer risk—what’s the link?
© NIKOLAI SOROKIN/FOTOLIA
Tobacco can cause cancer whether it is smoked, chewed or used in other ways. It is especially harmful when combined with alcohol. Research has shown that just breathing in someone else’s smoke is harmful. Tobacco causes 90 percent of lung cancers and is also linked to 11 cancers: bladder, cervix, colon, esophagus, kidney, larynx, liver, mouth, pancreas, pharynx and stomach.
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About AICR OUR VISION: We want to live in a world where no one develops a preventable cancer. OUR MISSION: The American Institute for Cancer Research champions the latest and most authoritative scientific research from around the world on cancer prevention and survival through diet, weight and physical activity, so that we can help people make informed lifestyle choices to reduce their cancer risk. We have contributed over $105 million for innovative research conducted at universities, hospitals and research centers across the country. Find evidence-based tools and information for lowering cancer risk, including AICR’s Recommendations for Cancer Prevention, at www.aicr.org.
About the Continuous Update Project As the U.S. charity in the World Cancer Research Fund network, we contribute to the Continuous Update Project (CUP), an ongoing analysis of global scientific research into the link between diet, physical activity, weight and cancer. The CUP produces periodic reports on the state of the evidence linking various lifestyle factors to risk of specific cancers. These reports will inform a major update of our Recommendations for Cancer Prevention scheduled for 2017. Visit our website for the complete list of CUP reports including: • • • • • • •
2014 2014 2014 2013 2012 2011 2010
Prostate Cancer Breast Cancer Survivors Ovarian Cancer Endometrial Cancer Pancreatic Cancer Analyzing the research on cancer Colorectal Cancer prevention and survival Breast Cancer
You can support AICR’s life-saving research and education in a variety of ways: • make a donation online at www.aicr.org; •w rite to AICR, 1759 R Street, NW, P.O. Box 97167,
Washington, DC 20090-7167; or • include a bequest in your will.
For more information, contact our Gift Planning Department at 1-800-843-8114 or
[email protected]. © 2014 AICR Latest revision, October 2014
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CancerPrevention Together We Can is an initiative of the American Institute for Cancer Research. The website, www.aicr.org/can-prevent is dedicated to presenting evidence-based, user-friendly and interactive tools that educate and empower people to reduce cancer risk.
AICR Guidelines for Cancer Prevention The choices you make about food, physical activity and weight management can reduce your chances of developing cancer. • Choose mostly plant foods, limit red meat and
avoid processed meat. • Be physically active every day in any way for 30
minutes or more. Limit sedentary habits, like watching television. • Aim to be a healthy weight throughout life.
And always remember—do not smoke or chew tobacco.
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