I read a neat article in The Economist last year that made a big impression on me (
To avoid the Big C, stay small). It described a study of studies by the
World Cancer Research Fund (WCRF) that discovered some surprising results in cancer studies.
The research has taken six years, involved nine research institutes, and examined more than half a million publications—which were whittled down to 7,000 relevant ones. From these, the new guidelines spring. Few come as news, but the most surprising is the degree to which even being a bit overweight is a risk. One of the most important things a person can do to avoid cancer is to maintain a body mass index (BMI) of between 21 and 23. According to the WCRF's medical and scientific adviser, Martin Wiseman, each five BMI points above this range doubles the risk of post-menopausal breast cancer and colorectal cancer.
I think this is pretty interesting. I know about some benefits of being thin, but before I read the article, I didn't think that being thin could prevent cancer. In fact, it's
the number 1 recommendation on the WCRF's siteJust because I don't think they'll mind, here is the complete list of the
WCRF's Recommendations for Cancer Prevention:
1. Be as lean as possible without becoming underweightConvincing evidence shows that weight gain and obesity increases the risk of a number of cancers, including bowel and breast cancer.
Maintain a healthy weight through a balanced diet and regular physical activity to help keep your risk lower.
2. Be physically active for at least 30 minutes every dayThere is strong evidence that physical activity protects against cancers including bowel and breast cancer. Being physically active is also key to maintaining a healthy weight.
Any type of activity counts – the more you do the better! Try to build some into your everyday life.
3. Avoid sugary drinks. Limit consumption of energy-dense foods (particularly processed foods high in added sugar, or low in fibre, or high in fat)Energy-dense foods are high in fats sugars and can be low in nutrients. These foods, especially when consumed frequently or in large portions, increase the risk of obesity, which increases the risk of cancer. Fast foods like burgers, chips, fried chicken and most pizzas, and snack foods like chocolate, crisps and biscuits tend to be energy dense.
Some energy-dense foods, such as nuts, seeds and some vegetable oils are important sources of nutrients, and have not been linked with weight gain as part of a typical diet.
4. Eat more of a variety of vegetables, fruits, wholegrains and pulses such as beans Evidence shows that vegetables, fruits and other foods containing dietary fibre (such as wholegrains and pulses) may protect against a range of cancers including mouth, stomach and bowel cancer. They also help to protect against weight gain and obesity.
As well as eating your 5 A DAY, try to include wholegrains (e.g. brown rice, wholemeal bread and pasta) and/or pulses with every meal.
Sugary drinks, such as colas and fruit squashes can also contribute to weight gain. Fruit juices, even without added sugar, are likely to have a similar effect, so try not to drink them in large quantities. Try to eat lower energy-dense foods such as vegetables, fruits and wholegrains instead. Opt for water or unsweetened tea or coffee in place of sugary drinks.
5. Limit consumption of red meats (such as beef, pork and lamb) and avoid processed meatsThere is strong evidence that red and processed meats are causes of bowel cancer, and that there is no amount of processed meat that can be confidently shown not to increase risk.
Aim to limit intake of red meat to less than 500g cooked weight (about 700-750g raw weight) a week. Try to avoid processed meats such as bacon, ham, salami, corned beef and some sausages.
6. If consumed at all, limit alcoholic drinks to 2 for men and 1 for women a day Since the 1997 report, the evidence that alcoholic drinks can increase the risk of a number of cancers, including breast and colon cancer, is much stronger.
Any alcohol consumption can increase your risk of cancer, though there is some evidence to suggest that small amounts of alcohol can help protect against heart disease. Therefore, if you choose to drink, do so in moderation.
7. Limit consumption of salty foods and food processed with salt (sodium)Evidence shows that salt and salt-preserved foods probably cause stomach cancer.
Try to use herbs and spices to flavour your food and remember that processed foods, including bread and breakfast cereals, can contain large amounts of salt.
8. Don’t use supplements to protect against cancerResearch shows that high-dose nutrient supplements can affect our risk of cancer, so it's best to opt for a balanced diet without supplements.
However, supplements are advisable for some groups of people (see our recommendations booklet to learn more).
Special Population RecommendationsRecommendations 9 and 10 don’t apply to everyone, but if they are relevant to you, it’s best to follow them.
9. It's best for mothers to breastfeed exclusively for up to 6 months and then add other liquids and foodsStrong evidence shows that breastfeeding protects mothers against
breast cancer and babies from excess weight gain.
10. After treatment, cancer survivors should follow the recommendations for cancer prevention The Report found growing evidence that maintaining a healthy weight through diet and physical activity may help to reduce the risk of cancer recurrence.
And, always remember – do not smoke or chew tobacco
. It's great to bring for a pot-luck or serve at a dinner party since it's a really pretty dish and is good served warm or cold. Make sure you invest in a good cheese for this one as it truly makes the dish.
