World Cancer Research Fund WCRF UK Stopping cancer before it starts

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World Cancer Research Fund (WCRF UK)Stopping
cancer before it starts
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Reducing cancer risk through diet and lifestyle
Kate Morley Supporter and Health Professionals
Programmes ManagerWCRF UK
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About WCRF UK

• Our vision
• World Cancer Research Fund (WCRF UK) helps
  people make choices that reduce their chances of
  developing cancer
• Our mission
• ? To fund research on the relationship of
  nutrition, physical activity and weight
  management to cancer risk? To interpret the
  accumulated scientific literature in the
  field? To educate people about choices they can
  make to reduce their chances of developing cancer

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What have diet and lifestyle got to do with
cancer?

• Each year, about 285,000 people are diagnosed
  with cancer in the UK
• Cancer is not just down to fate or bad luck
• About 1/3 of cancers can be avoided!

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Four things we can do to reduce cancer risk

• Choose a healthy diet
• Be physically active
• Maintain a healthy weight
• Dont smoke!

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How do we know this?

• In 2007, we published an Expert Report on
  preventing cancer.

• It reviewed the findings of over 7,000
  scientific studies looking at food, nutrition,
  physical activity, body weight and cancer risk.

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Practical advice

• From the Report, WCRF UK developed 10
  Recommendations for Cancer Prevention
• They explain the most important things we can do
  to reduce our risk

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WCRF UKs Recommendations for Cancer Prevention

• Be as lean as possible without becoming
  underweight

• Key way to reduce cancer risk excess body fat
  increases risk of 6 cancers, including those of
  the bowel and breast
• BMI between 18.5 and 25
• Waist size is important too!

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• Be physically active for at least 30 minutes
  every day

• Any form of physical activity lowers cancer risk
  it can protect against bowel and breast cancer,
  as well as overweight
• As you get fitter, aim for 60 minutes or more
  of moderate activity or 30 minutes or more of
  vigorous activity
• The more the better!

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What counts as physical activity?
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• Avoid sugary drinks. Limit consumption of
  energy-dense foods (particularly processed
  foods high in added sugar, or low in fibre, or
  high in fat).

• Sugary drinks and energy-dense foods are linked
  to weight gain
• Contain more than around 225-275 kcal per
  100g
• Contain more fat and sugar

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Eat more of a variety of vegetables, fruits,
wholegrains, and pulses such as beans.

• Aim for 5 A DAY! Vegetables and fruits protect
  against a range of cancers
• Include wholegrains or pulses with every meal
• These foods tend to be less energy dense help
  us avoid weight gain
• Contain plenty of water and fibre fibre can
  help prevent bowel cancer

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

• Red meat and processed meat are both strongly
  linked to bowel cancer
• Aim for less than 500g cooked red meat a week
  choose smaller, leaner portions
• Avoid processed meat like bacon and ham
  almost always

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If consumed at all, limit alcoholic drinks to 2
for men and 1 for women a day

• Alcohol raises the risk of five common cancers,
  including mouth and throat, liver, breast and
  bowel
• A drink is
• half a pint of normal strength beer, lager or
  cider
• one 25ml measure of spirits such as vodka
• one small (125ml) glass of wine

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Limit consumption of salty foods and foods
processed with salt (sodium)

• High-salt diets are linked to stomach cancer
• Aim for less than 6g a day about a teaspoonful
• Most of the salt in our diet comes from
  processed foods like bread, cereals, ready
  meals and sweet foods like biscuits!

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Don't use supplements to protect against cancer

• Best option is a balanced diet
• High dose supplements of some nutrients can
  affect the risk of different cancers
• Some people can benefit from taking supplements
  for other reasons speak to your GP

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Special Population Recommendations

• It is best for mothers to breastfeed exclusively
  for up to 6 months and then add other liquids and
  foods.

• Breastfeeding can protect mothers from breast
  cancer
• Having been breastfed can protect children
  from overweight and obesity

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After treatment, cancer survivors should follow
the recommendations for cancer prevention.

• Cancer survivors are people who are living with a
  diagnosis of cancer
• Growing evidence shows physical activity and
  other measures that help us maintain a healthy
  weight may help to prevent cancer recurrence
• Seek advice from an appropriately trained health
  professional
• And always remember do not smoke or chew
  tobacco.

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More detailed information can be found in the
Report
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The choices you make about food, physical
activity and weight management can reduce your
chances of developing cancer
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Want to find out more?
Visit www.wcrf-uk.org for practical information
and to download or order resources