If you want to avoid cancer, slim down, take regular exercise, and ditch those breakfast fry-ups. A comprehensive report on the link between nutrition and cancer says obesity causes cancer and recommends avoiding all processed meats, including bacon and some sausages. It also advises against eating more than 6 grams of salt per day.
鈥淭he public has the notion that fat gives you heart disease and diabetes, but they don鈥檛 realise it also gives you cancer,鈥� says , project director of the report, which was published this week by the and the . 鈥淎fter smoking, obesity is the highest preventable cancer risk.鈥�
While a number of foods carry a cancer risk, most of them can be eaten in small amounts without noticeably endangering health. However, for salted or cured meats there is no clear safe dose, says Wiseman.
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One reason for avoiding processed meats is that they often contain nitrates 鈥� preservatives that may contribute to the production of suspected carcinogens called N-nitroso compounds. Processed meats also contain high levels of salt, which is linked to stomach cancer.
Changing habits
In total, the report gives 10 鈥渓ifestyle recommendations鈥� for those who want to reduce their cancer risk (see below). While some of these measures seem rather severe, Wiseman is optimistic that the report will persuade people to change their eating habits, at least in terms of cutting out unhealthy foods such as processed meat.
鈥淚t won鈥檛 be straightforward, but it鈥檚 not impossible,鈥� he says. 鈥淭here鈥檚 this idea that diet is immutable, but there have actually been huge changes 鈥� even in the last 10 years.鈥� For example, the BSE scare in the UK had a substantial impact on the nation鈥檚 beef consumption in the 1990s, he says.
Wiseman concedes that 鈥渢he risk from processed meat is an order of magnitude less than that from smoking鈥� but is nevertheless 鈥渘ot trivial鈥�.
For example, the risk of colorectal cancer increases by 21% for every 50 grams of processed meat eaten per day. By comparison, smoking 20 cigarettes a day increases an individual鈥檚 risk of lung cancer 20 to 40 fold.
, national cancer director for the UK鈥檚 Department of Health, welcomed the report as a robust analysis of the current evidence on diet and cancer.
While there are no major surprises, 鈥渢hey have confirmed the link between physical inactivity, unhealthy diets, and cancer鈥�, he says. 鈥淲e all have to make decisions about what is right for us as individuals. At least we can now make these decisions based on authoritative advice.鈥�
Ten ways to avoid cancer
Body Fat 鈥� aim for a body mass index (BMI) of 21 to 23, and avoid weight gain during adulthood
Physical Activity 鈥� aim for 30 to 60 minutes of moderate physical activity, like brisk walking, every day
Junk Food 鈥� avoid sugary drinks and energy-dense fast food
Meat 鈥� Eat no more than 500 grams of red meat per week and avoid processed meats
Alcohol 鈥� limit daily intake to one drink for women, two drinks for men. Do not binge drink
Fruit and Vegetables 鈥� eat five portions of non-starchy vegetables each day and limit refined starchy food
Preservatives 鈥� avoid salt-preserved foods. Limit salt intake to 6 grams per day
Dietary Supplements 鈥� avoid them, except in special cases such as folic acid during pregnancy
Breastfeeding 鈥� try to breastfeed for six months
Cancer survivors 鈥� seek professional nutritional advice
