National Cancer Center: About 40% of Cancers Can Be Avoided – Follow These 8 Tips for Cancer Prevention

Commissioners from the National Cancer Center stated in a press conference held by the National Health Commission that cancer development is a chronic process involving the long-term accumulation of various risk factors. Currently, the International Agency for Research on Cancer, evaluated by the World Health Organization, has identified 127 confirmed human carcinogens and 95 possible carcinogens. The types of carcinogens involved are extremely diverse.

However, cancer is a preventable and controllable disease. Approximately 40% of cancers can be avoided by controlling cancer risk factors and making lifestyle changes. Therefore, active cancer prevention measures are crucial.

Follow These 8 Tips for Cancer Prevention:

1. Maintain a Healthy Weight:
   • Obesity is one of the causes of esophageal adenocarcinoma, pancreatic cancer, liver cancer, colorectal cancer, postmenopausal breast cancer, and kidney cancer. It is recommended to maintain a normal weight, with a BMI (Body Mass Index) within the range of 18.5 to 23.9 for Asians. Avoid weight gain and increased waist circumference throughout adulthood.
2. Avoid Prolonged Sitting:
   • Prolonged sedentary behavior not only harms various body systems but also increases the risk of cancer. As a general guideline, it is advisable to avoid sitting continuously for more than 90 minutes, according to the American Diabetes Association’s 2016 recommendations. Regular exercise creates an environment in the body that inhibits cancer, reduces inflammation, helps regulate blood sugar, hormone levels, and immune function, preventing various cancers such as colorectal cancer, breast cancer, and esophageal cancer. The World Health Organization recommends that adults engage in at least 150 minutes of moderate-intensity physical activity per day or at least 75 minutes of vigorous-intensity physical activity per week.
3. Limit Fast Food Intake:
   • Many desserts and fast food items contain high levels of fat and sugar, such as sweetened beverages, desserts, candies, fried foods (e.g., doughnuts, fried chicken, fries), and convenience foods (e.g., hot dogs, sausages, burgers). Excessive consumption of these foods increases the risk of overweight, obesity, and the recurrence of certain tumors.
   • Eat a diet rich in grains, vegetables, fruits, and legumes. Strong evidence suggests that consuming foods with dietary fiber can prevent colorectal cancer and weight gain, overweight, and obesity. Therefore, it is recommended to include vegetables, fruits, and whole grains (including brown rice, oats, corn, sorghum, legumes, etc.) in the diet. It is worth noting that these foods should not be consumed after pickling and processing, as pickled vegetables, fruits, etc., may increase the risk of stomach cancer.
4. Limit Red Meat and Processed Meat:
   • Research has found that compared to white meat, red meat increases the risk of colorectal cancer. Therefore, the report recommends consuming more white meat and less red meat in daily life. Red meat includes pork, beef, lamb, etc., while white meat refers to fish, chicken, duck, goose, as well as various seafood. Additionally, the report points out that processed meat increases the risk of colorectal cancer, and pickled meat increases the risk of stomach cancer. Therefore, meat consumption methods should not primarily involve pickling, frying, deep-frying, roasting, or grilling, but should focus on boiling, steaming, and stir-frying.
5. Pay Attention to Drinking Water Hygiene:
   • Arsenic in drinking water increases the risk of lung cancer, bladder cancer, skin cancer, and other tumors. Therefore, attention should be paid to the hygiene of drinking water. Research has found that coffee helps reduce the risk of liver cancer and endometrial cancer, while the evidence for tea’s anti-cancer effects is relatively insufficient. On the contrary, alcoholic beverages, including red wine, white wine, and beer, increase the risk of various cancers, such as oral cancer, throat cancer, laryngeal cancer, esophageal cancer, breast cancer, colorectal cancer, stomach cancer, liver cancer, kidney cancer, etc. Therefore, for cancer prevention, it is healthiest not to drink alcohol.
6. Do Not Rely on Nutritional Supplements:
   • The report advises against relying on nutritional supplements, as many supplements (including vitamins) have not been sufficiently proven by research evidence to reduce the risk of cancer. They may only be beneficial for specific populations. For example, pregnant women may supplement with folic acid and iron in moderation, and infants and young children may supplement with vitamin D. In the rapidly developing market of health products in modern society, people should not overly rely on health products. Blindly believing in the anti-cancer effects promoted by certain health products is not recommended. It is better to obtain essential nutrients from natural and healthy foods.
7. Recommend Breastfeeding:
   • Mothers should exclusively breastfeed infants (without adding any complementary foods or formula) for 6 months, and then continue breastfeeding while introducing complementary foods. Human milk is the best way to maintain and promote health. Full and exclusive breastfeeding has a protective effect on infants and can reduce the incidence of breast cancer in mothers, as well as prevent other diseases.
8. Consult Professionals for Issues:
   • Cancer patients, whether in recovery or actively undergoing treatment, should follow the recommendations regarding diet, nutrition, and exercise. If patients experience issues related to nutrition, such as weight loss and reduced food intake, it is advisable to consult with professional clinical nutritionists for guidance.