Protecting yourself (Against Cancer) from Straits Times dated 6 March 2010, Saturday.

The following is from a report in Saturday Special Report of the Straits Times dated 6 March 2010, Saturday.

AN INFLUENTIAL report on cancer prevention by the London-based World Cancer Research Fund and the American Institute for Cancer Research makes the following recommendations.

WEIGHT: Maintain a body mass index (BMI) of between 21 and 23 and avoid gaining weight in adulthood.

Although a BMI of up to 24.9 is considered normal, the lower end of normal is better for cancer prevention.

EXERCISE: Participate in moderate activity - brisk walking or something equivalent - for at least 30 minutes a day. Ideally, work in up to 60 minutes of moderate exercise, or 30 minutes of vigorous exercise, daily. Limit sedentary activities such as watching TV.

DIET: Eat healthily. That means a diet consisting mostly of plant-based foods such as fruits, vegetables and whole grains. Avoid sugary, processed foods and fast foods as much as possible and limit red meat consumption to no more than 500g a week. Salt consumption should also be restricted to no more than 6g of salt daily.

DRINKING: Avoid alcohol consumption, if not limit to one drink a day for women and two drinks a day for men. Studies have found that alcoholic drinks are a cause of cancers of the mouth, pharynx and larynx, oesophagus, and breast (pre- and post-menopausal). There is also evidence linking alcohol consumption to colorectal and liver cancer.

SUPPLEMENTS: Do not rely on them. The cancer-preventing benefits derived from nutrients are believed to come from foods, not from supplements. Authors of the report advise against taking supplements. Studies for example have shown that high-dose beta-carotene supplements can increase the risk of lung cancer in smokers.

BREASTFEEDING: Mothers should breastfeed their children for at least the first six months. There is convincing evidence that this practice offers cancer protection for both mother and child.

Mothers can lower their own risk of pre- and post-menopausal breast cancer by breastfeeding. And children who are breastfed are less likely to become overweight or obese, which lowers their risk of several cancers that have been linked to excess body fat.