Cancer risk by 40 percent: of This nutrition plan keeps you healthy

Obesity due to unhealthy diet will soon displace the Smoking of course 1 of the cancer risks. Who wants to let it go at that, should take the current nutritional recommendations of the World Cancer Research Fund (WCRF) to the heart.

The data of 51 million people – that is the information pool on which the cancer-prevention recommendations of the World Cancer Research Fund (WCRF) is based. Over 40 international scientists have reformulated for the non-profit health organization in five years of work, the data in the recommendations.

The most recent Update notes that the diet, the pivot has become a point of cancer prevention. Because Unhealthy food is in combination with a lack of exercise cause of Obesity. And is soon Smoking as the main preventable risk factor for cancer of the detachment.

The WCRF researchers make obesity for twelve types of cancer responsible – that is five more than in 2007, when she created the first recommendations for the prevention of:

  • Colorectal cancer
  • Stomach cancer
  • Breast cancer
  • Mouth and throat cancer
  • Esophageal cancer
  • Pancreatic cancer
  • Gallbladder cancer
  • Kidney cancer
  • Prostate cancer
  • Ovarian cancer
  • Cancer of the cervix.

The experts make no individual food or nutrients for the growth of cancers. Also, the potential protective function is not on isolated components. It life be style pattern, having a bearing on the risk of cancer.

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Obesity, greater risk of cancer than Smoking

Smoking, high alcohol consumption and lack of exercise together with a diet that has too much of everything: too much salt, sugar, fat, and red meat to a lot of industrial processing, and a lot of calories.

The opposite of propagate the WCRF recommendations for cancer prevention. 30 to 40 percent less cases of cancer would be alone with more exercise and healthier eating to reach. This is elaborated in the latest report of the World Cancer Research Fund (WCRF), a program to the five points concerning the diet.

Point 1: Complete Nutrition

A lot of whole grains, vegetables, fruits and legumes should be the Basis and the main part of the daily diet. Everyone should come to 400 grams without starch-rich vegetables such as potatoes or other tubers. Should each meal be low in processed cereals and/or legume includes fruits. So you reach the recommended 30 grams of fiber – a direct protection against colon cancer.

Point 2: Less Fast Food

The consumption of fast food and other processed foods should be reduced, which is rich in fat, sugar or starch. As little as possible, ready meals, pastries, sweets.

Point 3: Less red meat and sausage products

Beef and pork meat, ham, sausages and cold meats – red meat should be a maximum of three servings per week on the table. That’s the equivalent of 350 to a maximum of 500 grams. Particularly important is the limitation in the case of processed meat products, so all of the sausage.

Point 4: No sodas and other sugared drinks

Not only Cola contains a giant mountain of sugar. Also other soft drinks, Smoothies or iced teas do not come without added sugar. For the necessary 1.5 to two liters of fluid per day should be water or an unsweetened drink. About tea or coffee. For coffee, there is evidence that it protects against liver cancer. More than four cups per 100 milliliters, it must not be per day, nevertheless.

Item 5: Alcohol Waiver

Under the aspect of the prevention of cancer, no alcohol should be consumed. Who does not want to give up alcoholic beverages entirely, should not exceed the recommendation: two glasses per day for men, one glass per day for women.

A healthy diet sports remain slim = cancer prevention

In addition to these diet guidelines two further important points are still on the list of recommendations for cancer prevention:

On body weight pay attention

The weight should be in the healthy range, the body mass index sets, that is, between 18.5 and 24.9. Below is underweight, Overweight begins. In addition, the weight and the abdominal circumference throughout adulthood should remain fairly stable, especially not strong upwards pull out. In Childhood and adolescence, the body weight should lie in the lower range of normal BMI.

Be physically active

Fitness-Studio, football club, Cycling – the way of the sports movement from which everyone can choose according to your mood, the main thing is he’s a regular on the trot. It is recommended: three times a week for 30 minutes slightly out of breath. Or to go to least 30 minutes every day walk.

It is demonstrated the protective effect of sports for colon, breast and uterine cancer. In addition, sports counteracts the Obesity, and thus protects indirectly against cancer caused by.