What to eat to prevent cancer: experts give advice

The American Cancer Society (ACS) has updated its nutrition and physical activity recommendations for cancer prevention. Experts emphasized the need to reduce the consumption of red meat, sweetened drinks, and alcohol.

Cancer is the second leading cause of death worldwide, and, according to the World Health Organization, approximately 30% of deaths from this disease can be prevented, elespanol.com reports.

This is due to 5 risk factors: insufficient consumption of fruits and vegetables, high body mass index, lack of physical activity, and exposure to tobacco and alcohol. The updated ACS guidelines, which are based on the most recent scientific evidence, reflect some key differences from the previous ones.

Healthy eating at any age

Previously, a healthy diet rich in plant-based foods was recommended:

• Choose foods and beverages that help maintain a healthy weight.
• Limit consumption of processed and red meat.
• Eat at least 2.5 cups of fruits and vegetables per day.
• Give preference to whole grains over refined grain products.

Now you need to follow the rules of healthy eating at any age:

• Include nutritious foods that help keep your weight within a healthy range.
• Eat a variety of vegetables (dark green, red, orange), as well as legumes that are rich in fiber (beans, beans, and peas).
• Eat fruit, especially whole (natural) fruit.
• Give priority to whole grain products.

Thus, red and processed meat, sweetened beverages, and highly processed foods should be limited or eliminated. Their consumption is associated with excess fat in the body.

Exclusion or restriction of alcohol

Experts point out that it is necessary to exclude or limit alcohol consumption, not exceeding one drink a day for women and two for men.

Laura Makaroff, Vice President of Cancer Prevention and Early Detection at the American Cancer Society, explains that diet, not specific foods, is important for reducing the risk of developing cancer and improving overall health.

According to her, there is no single food group that is sufficient to achieve a significant reduction in cancer risk. Scientific evidence supports a shift from a nutrient-based approach to a more holistic concept of diet. Evidence shows that a healthy diet is associated with a lower risk of developing cancer, especially colorectal or breast cancer.

Increase physical activity

Previously, adults were recommended to do at least 150 minutes of moderate activity (walking, dancing, cycling) or 75 minutes of vigorous running every week.

Now, 150-300 minutes of moderate activity or 75-150 minutes of vigorous activity should be allocated. Reaching or even exceeding the upper limit of 300 minutes per week is ideal.

Thus, it is necessary to limit a sedentary lifestyle and any form of passive leisure. In the case of children and adolescents, they should exercise daily, at least for one hour, with moderate to vigorous intensity.