Well Woman 45+
We all make choices every day about what we eat and drink, and how physically active we are. There is overwhelming evidence that the choices we make today can make a big difference to our cancer risk.
Cancer can develop at any age, but is most common in older people – around three-quarters of cases occur in people aged 60 and over.
There are plenty of practical steps we can take at any age, to reduce our cancer risk. Why not make a start today and enjoy the benefits of a healthy lifestyle? Visit the World Cancer Research Fund (WCRF UK) website: www.wcrf-uk.org/ to find out more.
WCRF UK is the principal UK charity dedicated to the prevention of cancer through the promotion of healthy diet and nutrition, physical activity and weight management.
WCRF UK has drawn together 10 Recommendations for Cancer Prevention, based on the 2007 Expert Report (Food, Nutrition, Physical Activity, and the Prevention of Cancer: a Global Perspective), which contains the most comprehensive research available on cancer prevention.
Cancer can develop at any age, but is most common in older people – around three-quarters of cases occur in people aged 60 and over.
There are plenty of practical steps we can take at any age, to reduce our cancer risk. Why not make a start today and enjoy the benefits of a healthy lifestyle? Visit the World Cancer Research Fund (WCRF UK) website: www.wcrf-uk.org/ to find out more.
WCRF UK is the principal UK charity dedicated to the prevention of cancer through the promotion of healthy diet and nutrition, physical activity and weight management.
WCRF UK has drawn together 10 Recommendations for Cancer Prevention, based on the 2007 Expert Report (Food, Nutrition, Physical Activity, and the Prevention of Cancer: a Global Perspective), which contains the most comprehensive research available on cancer prevention.
| 1. |
 Be as lean as possible without becoming underweight
Convincing evidence shows that weight gain and obesity increases the risk of a number of cancers. 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 day
There is strong evidence that physical activity is protective against 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 and 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. 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. |
| 5. |
Limit consumption of red meats (such as beef, pork and lamb) and avoid processed meats
There 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
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 cancer
Research 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. |
Special Population Recommendations
Recommendations 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 foods
Strong 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
Smoking or using tobacco in any form increases the risk of cancer and other serious diseases.
For practical advice on reducing your cancer risk, choosing a healthy diet, being physically active and managing your weight, download or order WCRF UK’s range of publications.
