Ten habits that greatly reduce your risk of getting any type of cancer

A startling new study has identified seven key lifestyle habits that can reduce your risk of developing some types of cancer by up to 30 percent. reports Daily Mail.

Photo: IStock

Eating no more than three servings of red meat, avoiding sugary drinks and eating a balanced diet with enough fiber can all help reduce your risks.

Recommendations also include two and a half hours of exercise per week, maintaining a healthy weight and limiting fast food.

Quitting alcohol completely is another step in the fight against cancer.

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Research was conducted to review similar guidelines established by the World Cancer Research Fund (WCRF) and the American Institute of Cancer Research (AICR).

WCRF has identified 10 critical steps to reduce your risk of cancer:

• Be on the lower end of the healthy body mass index range: 18,5–24,9.
• Two and a half hours of training per week.
• Eat a balanced diet containing at least 30 grams of fiber per day and at least five servings of fruits and vegetables.
• Limit fast food.
• Eat no more than three servings of red meat per week.
• Avoid drinks with added sugar.
• Don't drink alcohol.
• Breastfeed if you can for six months.
• Do not use cancer prevention supplements.
• Follow the recommendations after a cancer diagnosis.

Researchers from Newcastle University in the UK tested the 7 recommendations in Britain, using data from 94 adults with an average age of 778 years.

Criteria

The researchers used self-reported data on diet and exercise, as well as the participants' body mass index (BMI) and waist circumference measurements. Each participant was assessed on their level of adherence to 7 recommendations.

They also used cancer registry data to track cancer diagnoses over the eight-year study period.

In their analysis, the researchers took into account age, gender, socioeconomic deprivation, ethnicity and smoking status.

The results

On average, participants scored 3,8 out of seven for adherence to recommendations.

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During the study, approximately 7296 participants (eight percent) developed cancer. The researchers found that greater adherence to these recommendations led to a reduction in cancer risk.

Each recommendation that patients adhered to reduced their risk of cancer by seven percent.

They also found that each one-point increase in adherence score was associated with a 10 percent decrease in the risk of breast cancer, a 10 percent decrease in the risk of colorectal cancer, a 18 percent decrease in the risk of kidney cancer, a 16 percent decrease in the risk of esophageal cancer, and a 22 percent decrease in the risk of liver cancer. 24 percent, 30 percent lower risk of ovarian cancer and XNUMX percent lower risk of gallbladder cancer.

People with a score of 4,5 or more had a 16 percent lower risk of developing all types of cancer combined, compared with those with a score of 3,5 or less.

Breastfeeding, fast food and alcohol

Perhaps one of the most unexpected recommendations was breastfeeding. Researchers speculate that this protection may be due to hormonal changes that occur during lactation.

During breastfeeding, menstruation is irregular - and this reduces the amount of the sex hormone estrogen to which the body is exposed throughout life.

Excess estrogen is associated with an increased risk of cancer.

Meanwhile, fast food is linked to cancer, as eating it in large quantities increases the likelihood of becoming overweight. Excess weight can cause many hormonal changes that can lead to the growth of tumors.

Red and processed meats contain compounds such as heme and nitrates, which when broken down in the body form compounds that can damage the cells lining the intestines, increasing the likelihood of cancer.

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As for alcohol, it breaks down into a chemical called acetaldehyde, which can cause DNA damage that leads to many types of cancer.

The researchers stressed that because their study was observational in nature, they do not know for sure which of the recommendations caused the lowest risk of cancer.

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