We
can!
10 Ways
to Reduce Your Cancer Risk
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An initiative of the
American Institute for Cancer Research.
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AICR’s
Recommendations
for Cancer
Prevention
• Be as lean as possible without becoming
underweight
• Be physically active for at least 30 minutes
every day. Limit sedentary habits, like watching
television.
• Avoid sugary drinks. Limit consumption of calorie-
dense foods (particularly processed foods high in
added sugar, or low in fiber, or high in fat)
• Eat more of a variety of vegetables, fruits, whole
grains and beans
• Limit consumption of red meats (such as beef,
pork and lamb) and avoid processed meats
• If consumed at all, limit alcoholic drinks to 2 for
men and 1 for women a day
• Limit consumption of salty foods and foods pro-
cessed with salt (sodium)
• Don’t use supplements to protect against cancer
Special Population Recommendations
• It is best for mothers to breastfeed exclusively
for up to 6 months and then add other liquids
and foods
• After treatment, cancer survivors should follow
the Recommendations for Cancer Prevention
And, always remember—do not smoke or
chew tobacco
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COVER PHOTO BY ISTOCK
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10 Ways to Reduce
Your Cancer Risk
Table of Contents
Reduce your cancer risk . . . . . . . . . . . . . . . . . . . . . . . . 2
What is cancer? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
Cancer CAN be prevented . . . . . . . . . . . . . . . . . . . . . . . 5
What can I do? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7
Stay in shape: be a healthy weight
. . . . . . . . . . . . . 8
Move more . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11
Opt for foods lower in calorie density . . . . . . . . . . . 13
Avoid drinking sugary beverages . . . . . . . . . . . . . . . 14
Enjoy a plant-based diet . . . . . . . . . . . . . . . . . . . . . . . 16
Make less room for red meat . . . . . . . . . . . . . . . . . . 18
Avoid processed meats . . . . . . . . . . . . . . . . . . . . . . . . 19
Cut down on alcohol . . . . . . . . . . . . . . . . . . . . . . . . . . . 21
Eat less salt . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24
For cancer prevention, don’t rely on dietary
supplements . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26
If you can, breastfeed your baby . . . . . . . . . . . . . . . 28
Cancer survivors and cancer prevention . . . . . . . . 30
And, always remember—do not smoke or
chew tobacco . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 32
About AICR . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33
Healthy Living for Cancer Prevention Series
ISTOCK
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Wen!
ca
Reduce your
cancer risk
This booklet is about making simple changes to your
diet and lifestyle that can begin to decrease your
cancer risk.
More than 1 in 3 Americans will develop cancer at
some point in their lives. Here at AICR, we know
the devastation a cancer diagnosis can bring. That
is why we work toward preventing as many of these
cases of cancer as possible.
There are no guarantees
when dealing with cancer.
But scientific research
shows that you can
reduce your risk by following the Recommendations
in this brochure.
By choosing to eat healthy foods, increasing physical activity and maintaining a healthy weight, scientists estimate that we could prevent about one-third
of the most common cancers. Add not smoking to a
healthy diet, physical activity and a healthy weight,
and we could possibly cut the number of cancer
cases in half.
Scientific research shows us that it’s never too late
to make healthy changes and lower your cancer risk.
So why wait?
Start today!
© HANNAMON
2
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10 ways to a healthier you
On the following pages, our 10 Recommendations for Cancer Prevention are
explained with practical suggestions for
following them.
The full list of Recommendations can be
found inside the front cover. On page 33,
find out more about why you can trust the
science-based information we provide.
© HANNAMONIKA/FOTOLIA
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3
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DNA STRAND © MATTHEW COLE/FOTOLIA
What is cancer?
Cancer is a disease of cells. Cells are
the basic building blocks of our body.
They are controlled by our genetic information (DNA).
The term “cancer” describes a group of
more than 200 diseases. All cancers
start when the genetic information in a
single cell becomes damaged in some
way. This causes the cell to divide at
an uncontrolled rate, forming a group
of cells.
This group of cells often forms a
lump or swelling, which is known as a
“tumor.” Not all tumors are cancerous,
but a cancerous tumor may grow and
go on to damage surrounding healthy
tissues or organs. Sometimes cancer
cells can spread further to other areas
of the body.
© OLIVIER/FOTOLIA
4
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Cancer CAN
be prevented
Cancer can take years, even decades, to develop.
That is why cancer mostly affects older people. There
are many things you can do today to prevent, delay or
even stop the cancer process at all stages of life.
Genetic causes and family history
If you do inherit these genes, it does
not mean you will definitely get cancer.
It simply means you have a higher than
average risk, so it’s even more important
to protect yourself by following AICR’s
Recommendations for Cancer Prevention.
© PAVEL LOSEVSKY/FOTOLIA
DNA STRAND © MATTHEW COLE/FOTOLIA
Most cancer is not caused by inherited gene mutations. For breast cancer, only about 5–10 percent of
cases result from specific inherited genes; for colon
cancer, the percentage is 5–6 percent.
ER/FOTOLIA
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Environmental causes
Some factors in the environment can increase the
risk of cancer. For example, the sun is a risk factor
for skin cancer, so you should wear sunscreen, cover
up and stay in the shade when the sun is strongest.
Certain industrial chemicals, excess X-ray radiation and some medications can damage DNA and
increase risk of cancer. Some of these risk factors
mainly concern people whose jobs require high exposure to them.
Infectious diseases
We know that some infectious diseases increase
the risk of developing certain types of cancer, for
example:
•H
PV (human papillomavirus)
can cause cervical cancer
•H
elicobacter pylori bacte-
rium is linked to stomach
cancer
•H
epatitis B and C increase
risk of liver cancer
You can lower the risk of getting some of these infections with vaccinations.
Smoking
TOP TO BOTTOM: © LCS813/ISTOCK, © JULYDFG/FOTOLIA, © JROSENGAARD/FOTOLIA
For more information,
visit the National Cancer
Institute: www.cancer
.gov/cancertopics/
genetics.
of c
Not s
Main
Being
Eatin
food
fruits
bean
Eatin
and a
Limit
at al
Avoid
Eatin
Brea
havin
Smoking alone is responsible
for 90 percent of lung cancers,
and is also linked to other cancers, so choosing not to smoke
or chew tobacco is the most
important thing you can do to
reduce your risk of cancer. (See
page 32 for more information.)
6
10 Ways to Reduce Your Cancer Risk
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TOP TO BOTTOM: © LCS813/ISTOCK, © JULYDFG/FOTOLIA, © JROSENGAARD/FOTOLIA
What can I do?
Cancer prevention is about achieving a
healthy balance. The more factors you have
on the “lower risk” side and the fewer on the
“higher risk” side, the better.
Don’t worry about the occasional indulgence.
The important thing is to make healthy
choices every day.
Higher
risk
of cancer
Lower
risk
of cancer
Not smoking
Maintaining a healthy weight
Being physically active
Eating a diet high in plant
foods, including vegetables,
fruits, whole grains and
beans
Eating a diet low in red meat
and avoiding processed meat
Limiting alcohol, if you drink
at all
Avoiding sugary beverages
Eating a diet low in salt
Breastfeeding and
having been breastfed
10 Ways to Reduce JPD.indd 7
 Being overweight or obese
 Eating a diet high in red
and processed meat
 Eating a diet low in whole
grains and beans
 Eating a diet low in
vegetables and fruits
 Not being physically active
 Drinking alcohol
 Drinking sugary beverages
 Eating a diet high in salt,
fat and sugar
 Not having been breastfed
 Smoking
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Stay in shape: be a healthy weight
1
Try to be as lean as possible
without becoming underweight.
After not smoking, being a healthy weight is the most
important way you can reduce your risk of cancer. Being a healthy weight can also help to reduce your risk
of heart disease and type 2 diabetes.
An easy way to check if you’re a healthy weight is by
measuring your Body Mass Index (BMI). This calculates whether you’re in the healthy weight range for
your height, so it’s a useful guide for most adults.
A healthy BMI for men and women is between
18.5–24.9. For cancer prevention, aim for the
lower end of this range.
8
© MARIJUS/ FOTOLIA
What is a healthy weight?
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Measuring your BMI
1. You’ll need to know your weight in pounds
and your height in inches.
2. Divide your weight by your height squared.
3. Multiply by 703. This figure is your BMI.
You can also visit www.aicr.org/bmi to
calculate your BMI online
For example, here is the calculation for a person
who is 5'3" tall and who weighs 150 pounds:
Weight: 150
Height2: (63 x 63)
x 703 = BMI of 26.5
How to Interpret Your Results
Less than 18.5
underweight
Between 18.5–24.9
healthy weight
Between 25–29.9
30 or more
overweight
obese
© MARIJUS/ FOTOLIA
Note: BMI may not be a suitable indicator for
athletes, elderly people, pregnant women,
children or adults less than 5 feet tall.
Measuring your waist
Another good way of checking how lean you are
is by measuring your waist.
1. Place a tape measure around your waist at
the halfway point between the bottom of
your ribs and the top of your hip bone.
2. M
ake sure the tape is snug but
doesn’t compress your skin.
3. Measure after breathing out.
As a guide, a healthy waist measurement is:
less than 31.5" for women and less than 37"
for men.
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SCIENCE
Weight and cancer risk—what’s the link?
There is strong evidence that being overweight
increases the risk of the following cancers: breast (in
post-menopausal women), colorectal, endometrial,
esophageal, gallbladder, kidney, ovarian, pancreatic
and prostate (advanced).
Scientists report several possible reasons for this
link. For example, fat cells release hormones such
as estrogen, which increases the risk of breast
cancer.
2
Studies also show that excess abdominal fat
increases levels of hormones and other proteins
that lead to inflammation and promote cell growth.
Having high levels of these hormones is linked to a
greater risk of some cancers.
for maintaining a healthy weight
 Choose foods lower in calorie density.
To maintain a healthy weight, it’s best to
choose mostly lower calorie-dense foods, like
vegetables and fruits. They naturally have
fewer calories but are filling because they
contain plenty of water and fiber. (See page 13
for more information.)
 Keep an eye on portion size.
Only eat when you’re hungry and stop before
you feel full. With moderate- to high-calorie
foods, choose small portions to avoid eating
too many calories.
 Be physically active. Limit sedentary activities, like watching television.
Keeping active helps burn calories, which are
stored as fat if they are not used.
 Start today by measuring your waist.
Following the other Recommendations in this booklet can also help you to maintain a healthy weight.
Find out more about this Recommendation
at www.aicr.org
10
© LISA F. YOUNG/FOTOLIA
Use our guide on page 9.
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st (in
l,
tic
s
h
2
Move
more
We
can!
Be physically active for at least
30 minutes every day. Limit sedentary habits, like watching television.
What is physical activity?
Physical activity is anything that gets your body moving. Being active doesn’t have to mean going to the
gym. There are plenty of other ways to be active.
h.
a
Regular physical activity keeps your heart healthy and
reduces risk of heart disease. It also reduces your
risk of cancer. In addition to helping to prevent weight
gain, research shows that activity itself has a direct
role in preventing some cancers.
Getting regular physical activity can also help
to reduce your risk of type 2 diabetes.
What type of activity should I do?
Activity can be described as moderate or vigorous. If you can, aim to do
a mixture of both.
Moderate activity is anything that
gets your heart beating a bit faster
and makes you breathe more deeply.
Brisk walking, strength training,
gentle swimming and dancing are
examples of moderate activity.
© LISA F. YOUNG/FOTOLIA
Vigorous activity is any activity that raises your
heart rate and makes you feel warmer, start to sweat
and feel out of breath. Good examples are jogging,
aerobics, an intense workout at the gym and games like
softball or tennis.
Remember: Any activity is better than none! So
start with gentle activity and build up slowly until
you reach your target. As your fitness improves,
aim for 60 minutes or more of moderate activity
or 30 minutes or more of vigorous physical activity
every day.
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SCIENCE
Physical activity and cancer risk—
what’s the link?
Strong evidence
says that physical activity helps
protect against
breast cancer (in
post-menopausal
women), colorectal
cancer, and endometrial cancer.
3
© RYAN MCVAY/GETTY IMAGES
Scientists are still
investigating exactly how this connection works.
Studies show that regular activity can help
to keep your hormone levels healthy. This is
important because having high levels of some
hormones can increase your cancer risk.
For maximum health benefits, scientists recommend aiming for:
•6
0 minutes or more of moderate activity every
day; or
Top
•3
0 minutes or more of vigorous activity.
tips for keeping active
 Make 30 minutes part of your everyday
routine.
Break it into three 10-minute or two 15-minute
sessions, if you wish, whether it’s a brisk walk,
vacuuming or sweeping the floor, bicycling,
dancing or raking the lawn.
reak up your sedentary time with
 B
some activity.
In addition to the 30 minutes, try to get up and
move for a few minutes at least once every
hour. It’s easy to spend hours sitting without
realizing it. Time spent watching television,
driving, reading and being on the computer can
add up. Take a short walk, do jumping jacks or
stretch during TV commercials or do 5 minutes
of desk exercises.
12
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We
c
an!
Opt for foods lower in calorie density
3
All foods have calories but some are more packed
with calories per bite than others. Foods that contain
a lot of calories per bite are known as calorie-dense
foods. They tend to be high in fat and/or sugar and
can cause weight gain.
Why is lower calorie density important?
Eating fewer calorie-dense foods most of the time can
help you achieve and stay a healthy weight. And maintaining a healthy weight is one of the most important
ways to reduce cancer risk.
How to spot calorie-dense foods
High calorie-dense foods:
•contain high amounts of added fat, such as chips
and other fried foods
•are made with high amounts of added sugar and fat, such as cookies, candy and rich desserts
•contain little fiber, such as processed breads,
cereals and snack foods
•are naturally high in fat such as high-fat meats and cheese
Note: A few calorie-dense foods, eaten in small amounts,
are valuable sources of nutrients. These include nuts,
seeds and plant oils.
Low calorie-dense foods:
•contain little added fat or sugar
•contain plenty of fiber and water, such as fresh or plain frozen or canned vegetables and fruit
•h
elp you feel fuller for longer (for example, beans,
brown rice and other whole grains)
Low calorie-dense foods should form the majority of
your diet.
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Avoid drinking
sugary
beverages
Choose healthier alternatives,
such as water or unsweetened tea
or coffee.
Sugary drinks include carbonated beverages like regular sodas as well as sweetened iced tea, lemonade,
many “energy” drinks and juice drinks.
Even too much 100 percent fruit juice can add too
many calories, so it’s best to limit juice to one
6-ounce glass a day.
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Top
© AFRICA STUDIO/FOTOLIA
tip
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SCIENCE
Calorie-dense foods and cancer risk—
what’s the link?
Scientific evidence shows that diets made up of
too many calorie-dense foods increase your risk of
becoming overweight, which in turn increases risk of
a number of cancers.
Evidence also shows that eating low calorie-dense
foods help you to maintain a healthy weight.
Sugary drinks, weight gain and cancer risk—
what’s the link?
Strong evidence says that regularly drinking sugary drinks contributes to weight gain. These beverages are often available in “super-sized” portions
but don’t make you feel full, even though they are
quite high in calories.
To stay a healthy weight and lower your risk of
cancer, avoid sugary drinks.
.
Top
tips for healthy eating
ut down on highly processed foods.
 C
In general the healthiest foods have only
been minimally processed, such as vegetables, fruits, whole-grain products and beans.
© AFRICA STUDIO/FOTOLIA
wap sugary drinks for healthy alternatives.
 S
Water—tap or bottled, still or sparkling—is
always the best choice. Unsweetened tea
and coffee are also good options.
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Find out more about this
Recommendation at www.aicr.org
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Enjoy a plant-based diet
4
Eat more of a variety of vegetables,
fruits, whole grains and beans.
Eating mostly plant foods at each meal can reduce
your risk of cancer. These foods contain plenty of
fiber, water, health-protective nutrients and compounds called phytochemicals. Plant foods also tend
to be lower in calories, so they can help you maintain
a healthy weight.
What are plant foods?
Plant foods fit into these main categories.
Top
tips
1. Vegetables
• In addition to fresh produce, you can use frozen,
dried and canned vegetables (packed in water and
with no salt added).
• To get the broadest array of nutrients and cancer-
fighting compounds, eat a wide variety.
2. Fruits
•Choose fresh, frozen or canned fruits (packed in
water, juice or light syrup).
• Limit juice to 6 ounces daily and choose 100
percent juice instead of juice blends made with
sweetened water.
3. Grains
• Eat mostly whole grains, like brown or wild rice,
oats, whole-wheat pasta and whole-wheat bread.
4. Dry beans and legumes
• Eat split peas and dry beans such as lentils, chickpeas, pinto, kidney and other beans.
• Legumes (beans and peas) are high in protein and
fiber. They can count as protein or a vegetable.
16
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SCIENCE
Plant foods and cancer risk—what’s the link?
Research shows that vegetables and fruits probably protect against a number of cancers, including: esophagus, larynx, mouth cancers, pharynx
and stomach.
Our update on colorectal cancer found strong
evidence that eating plenty of plant foods containing dietary fiber decreases the risk of colorectal
cancer.
Vitamins and minerals in vegetables and fruits may
also protect against cancer. Other natural compounds, called phytochemicals, can help to protect
cells in the body from damage that can lead to
cancer. The wider a variety you eat, the better.
Plant foods can also help us to maintain a healthy
weight because of their low calorie density.
Top
tips
for eating a plant-based diet
epending on your calorie needs, eat at
 D
least 3 ½–6 cups of vegetables and fruits
every day for overall good health.
Vegetables and fruits are the building blocks
of a healthy diet. They are high in nutrients
like vitamins and minerals. Most are also low
in calories and are good sources of fiber.
 F ill 2⁄3 or more of your plate with plant foods.
When you prepare a meal, fill at least twothirds of your plate with plant foods like
vegetables, brown rice, whole-grain cereal
and pasta, beans and fruits.
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Make less room for
red meat
5
Eat less red meat such as beef,
pork and lamb.
What is red meat?
Red meat refers to beef, pork and lamb—such as
steak, hamburgers, porkchops and roast lamb.
Red meat can be part of a healthy, balanced diet,
but you don’t need to eat it every day. If you eat red
meat, aim for less than 18 ounces (cooked weight)
per week. As a rough guide, 18 ounces of cooked red
meat is about 24 ounces of boneless raw meat.
Our advice about red meat
Although eating a lot of red meat is linked to colorectal cancer, it is a good source of nutrients including
protein, iron and zinc. The evidence shows that eating
up to 18 ounces (cooked) of red meat per week does
not substantially raise cancer risk. Regularly eating
more than this, however,
does increase your
risk of colorectal
cancer.
18
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Avoid
processed
meats
Avoid processed meats such as ham, bacon, hot
dogs and most deli meats (including processed
meats made with chicken or turkey).
What are processed meats?
Processed meats have been preserved by smoking,
curing or salting or by adding preservatives. Hamburgers and ground meat are not considered processed
meat unless they have been preserved with salt or
chemical additives.
Research has shown that eating processed meat
raises cancer risk. If you do eat meat, then choose
unprocessed meat as often as you can.
© GEKASKR/FOTOLIA
There isn’t enough evidence to know whether nitriteor nitrate-free products pose a risk because they
may still be smoked or processed with added salt or
preservatives. More research is needed.
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SCIENCE
Red meat and cancer risk—what’s the link?
There is strong evidence that eating a lot of red
meat is a cause of colorectal cancer. One possible reason for this is that “heme,” the compound that gives red meat its color, may damage
the lining of the colon.
Studies show that people who eat a lot of red
meat tend to eat fewer plant-based foods, so
they benefit less from the cancer-protective
properties in vegetables, fruits, whole grains and
beans.
6
Processed meats and cancer risk—
what’s the link?
There is strong evidence that processed meat
is a cause of colorectal cancer. When meat is
preserved by smoking, curing or salting, or by
the addition of preservatives, cancer-causing
substances (carcinogens) can be formed. These
substances can damage cells in the body and
may lead to the development of cancer.
Top
tips
for eating less red meat and
avoiding processed meats
 Keep several meals a week red-meat
free.
Swap your meat for fish or poultry.
 Eat more beans and vegetables or try
halving the quantity of red meat and
adding beans instead.
For example, you could make chili with
extra kidney beans. Beans are inexpensive, nutritious and tasty.
 Swap processed meats for healthier
alternatives.
Instead of bacon, chorizo or salami,
choose fresh roasted poultry, fish, bean
spreads (like hummus) or nut butters.
Find out more about this
Recommendation at www.aicr.org
20
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We
can!
Cut down
on alcohol
6
AICR recommends that if you drink
alcohol at all, try to limit your intake
to no more than two drinks a day for
men and one drink a day for women.
10 Ways to Reduce JPD.indd 21
What is a “drink”?
One standard drink is:
12 fluid ounces of normal
strength (3–5% alcohol content) beer, whether regular or
light (lower calorie)
5 fluid ounces (8–14%
alcohol content) of wine
12 fluid ounces
(3–7% alcohol content) of
alcoholic lemonade or other
carbonated drink
© THEVECTORMINATOR/ISTOCK,
1.5 ounces of 80-proof
liquor, such as vodka or
whisky
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In recent years, both the portion size and alcohol content of alcoholic drinks such as wine have increased.
Beers have also become stronger, making it easy to
drink more alcohol than we realize.
Did you know?
The risk of some alcohol-related cancers is even
greater if you smoke. For more about the links
between tobacco and cancer, see page 32.
Can alcohol make me gain weight?
Yes, alcoholic drinks can be surprisingly high in calories and offer little, if any, nutritional benefit.
For example:
•A
12-ounce bottle of beer (3–5 percent alcohol
content) contains approximately 140–180 calories (light beer has about 70–125 calories per 12
ounces, and non-alcoholic beer contains fewer
calories than light beer).
•A
standard 5-ounce glass of wine
Top
tip
contains about 100–140 calories,
depending on dryness or sweetness.
Mixed drinks can also be high calorie,
for example a 4½ ounce piña colada
contains 250 calories.
© YASONYA/VEER
So cutting down on the amount
you drink could play an important
role in helping you to lose weight
or maintain
a healthy
weight and,
in turn, help
to reduce
your cancer
risk.
22
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SCIENCE
Alcohol and cancer risk—what’s the link?
There is strong scientific evidence that all types
of alcoholic drinks increase the risk of a number
of cancers.
In particular, there is strong evidence that alcohol increases the risk of cancers of the mouth,
pharynx, larynx, esophagus and breast, as well
as colorectal cancer in men. Alcoholic drinks
also increase the risk of liver cancer, as well as
colorectal cancer in women.
Scientists are still researching the ways alcohol
can lead to cancer. One theory is that alcohol
can directly damage our DNA.
Top
tips for reducing your alcohol intake
pt for the smallest serving size.
 O
Avoid double measures, which are often
encouraged as better value.
ilute alcoholic drinks or choose
 D
low-alcohol alternatives.
lternate between alcoholic and
 A
non-alcoholic drinks.
im to keep some days each week
 A
alcohol-free.
10 Ways to Reduce JPD.indd 23
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23
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Wen!
ca
Eat less salt
7
Limit consumption of salty foods
and foods processed with salt.
Consuming too much salt can increase your risk of
stomach cancer.
What is salt?
Top
tip
“Salt” is the common name for a chemical compound
made up of sodium and chloride. Our bodies need
sodium in small amounts.
How much sodium fits into a healthful diet?
Your daily intake of sodium should be less than
2,300 mg (1 teaspoon of salt) per day. However, on
average, Americans consume 3,500 mg of sodium
daily, in addition to sodium from any salt added at
the table. Most of this sodium comes from processed foods.
Some people, such as those who are age 51 and
older, African American and/or have hypertension,
diabetes or chronic kidney disease, should aim for
1,500 mg of sodium per day. Talk with your healthcare provider about the sodium target that’s best
for you. Limiting sodium can be challenging, but see
page 25 for ways to cut down.
Where does the salt we eat come from?
75% comes from
processed foods
like prepared meals,
cheese, potato
chips, bread,
canned goods
and processed
meats
24
25% is added
during cooking
or at the table
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SCIENCE
Salt and cancer risk—what’s the link?
There is strong evidence that eating high
amounts of salt and salt-preserved foods is a
cause of stomach cancer. A high salt intake can
damage the lining of the stomach in ways that
make cancer more likely.
Top
tips
for eating less salt
heck food labels and select products
 C
labeled “low sodium” or “no added salt.”
Bear in mind that foods labeled as
“reduced salt/sodium” can still be quite
high in sodium. Choose canned or packaged food with no added salt.
radually reduce, then cut out, the salt
 G
you add at the table and limit what you
add in cooking.
Your tastebuds should adjust within a
few weeks, allowing you to enjoy the true
taste of food and notice more subtle
flavors.
se spices, herbs, garlic and lemon
 U
10 Ways to Reduce JPD.indd 25
instead of salt.
Black pepper, red pepper flakes, cinnamon or ginger and herbs such as basil,
thyme and oregano all add flavor to food
in a healthy way.
Find out more about this
Recommendation at www.aicr.org
10 Ways to Reduce Your Cancer Risk
25
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Wen!
ca
8
For cancer
prevention, don’t rely on dietary
supplements
To
ti
Enjoy a balanced diet.
What are dietary supplements?
Dietary supplements contain vitamins, minerals,
herbs, amino acids and other compounds and can be
found in pill, capsule, tablet or liquid form.
Dietary supplements and cancer risk—what’s
the link?
Research does not support taking supplements for
cancer prevention. In some studies, specific supplements actually increased risk of certain cancers.
© MELPOMENE/CANSTOCK
For many people, by eating a balanced diet rich in
vegetables, fruits and other plant-based foods, it is
possible to obtain all essential nutrients for good
health.
However, some groups of people
will benefit from taking
supplements for specific
health reasons. For more
advice tailored to your
specific needs, speak to
your healthcare provider.
For more information, visit the National
Institutes of Health Office of Dietary
Supplements at www.ods.od.nih.gov.
26
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Top
tips
for a balanced diet without
dietary supplements
 E at whole foods.
Whole foods contain many substances you
need for good health, including fiber, vitamins, minerals and phytochemicals (naturally occuring plant chemicals). Although
some of these substances are available
as supplements, research suggests that
these substances work together best when
eaten in whole foods.
 E at a variety of vegetables and fruits.
Eating lots of different fruits and vegetables means getting a wide variety of
vitamins, minerals and health-promoting
phytochemicals. Try to eat several different vegetables and fruits each day.
 E at a balance of plant foods, fish,
poultry, meat and dairy foods.
Filling at least 2⁄3 of your plate with plant
foods will help you to achieve a healthy
balance.
© DESERTSOLITAIRE/FOTOLIA
Find out more about this
Recommendation at www.aicr.org
The following two Recommendations
apply to specific groups.
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27
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ca
If you can,
breastfeed
your baby
9
Moms should aim to breastfeed
their babies exclusively for up to
6 months and then add other
liquids and foods.
Breastfeeding is a natural and healthy choice for
mothers and babies. If you are able, it’s best to
breastfeed your baby exclusively up
to the age of six months, and
then continue breastfeeding
with additional foods appropriate for an infant.
© FLASHON STUDIO/FOTOLIA
Benefits for you and
your baby
Breastfeeding has many
benefits for babies. Breast
milk contains all the nutrients
your baby needs for healthy
development in the first six
months of life and helps
your baby grow at the
right pace. It helps
protect your baby
from infection
and disease
as well.
Research
also shows that
children who have
been breastfed are
less likely to be
28
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overweight or obese as adults. Maintaining a healthy
weight throughout life is an important part of lowering
your risk of cancer.
AICR’s Recommendation supports guidance from the
World Health Organization and UNICEF that babies
should be exclusively breastfed until they are six
months old.
Did you know?
There is also strong evidence that breastfeeding can
help to protect mothers from breast cancer.
If you’re planning to breastfeed your baby, your
healthcare provider or a lactation expert will be able
to provide more information and support.
SCIENCE
Breastfeeding and cancer risk—
what’s the link?
Breastfeeding lowers the levels of some cancerrelated hormones in the mother’s body, which
can help reduce the risk of breast cancer in
mothers.
Research shows that breastfed babies are less
likely to become overweight or obese compared
to babies fed infant formula.
10 Ways to Reduce JPD.indd 29
Find out more about this
Recommendation at www.aicr.org
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29
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Wen!
ca
Cancer
survivors
and cancer
prevention
10
After treatment, cancer survivors
should follow the Recommendations
for Cancer Prevention.
Anyone who has been diagnosed with cancer should
receive nutrition advice from an appropriately trained
health professional.
© BVDC/BIGSTOCK
If you are currently undergoing treatment for cancer,
you’re likely to have special nutritional requirements
and/or physical challenges. In these cases, it’s best
to ask trained health professionals (such as oncology
dietitians and/or exercise specialists) for advice. This
is also true if you are a cancer
survivor whose treatments
have affected your ability
to eat or digest some
foods—for example,
if you have undergone
a gastrectomy or a
colostomy.
Once treatment has been
completed, if you are able
(and unless otherwise
advised), aim to
follow our cancer
prevention Recommendations for
diet, healthy weight
maintenance and
physical activity.
30
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SCIENCE
Cancer survivors and preventing
recurrence—what’s the link?
Growing evidence shows that physical activity
and other lifestyle choices that help to maintain
a healthy weight may help to prevent cancer
recurrence and improve quality of life for many
survivors.
In 2010, the American College of Sports Medicine (ACSM) published recommendations that
cancer survivors “avoid inactivity.” ACSM established research-based physical activity guidelines for specific cancers and generally advised
survivors to follow the federal physical activity
guidelines for all Americans.
For more information visit www.health.gov/
PAGuidelines. The Recommendations in this
publication can also reduce the risk of other
chronic diseases like heart disease and diabetes, for which some cancer survivors have a
higher risk.
Find out more about this Recommendation at
www.aicr.org or in our free brochures:
Nutrition during Cancer Treatment
Nutrition and the Cancer Survivor
Surviving Cancer with Physical Activity
To download, visit www.aicr.org/publications
or call 1-800-843-8114 to order.
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Wen! And, always
ca remember—
do not smoke
or chew tobacco
Smoking or using tobacco in any
form increases the risk of cancer and
other diseases.
No set of recommendations designed to prevent cancer would be complete without discouraging the use of
tobacco.
If you smoke, quitting is the most important thing you
can do to reduce your risk of cancer. The positive news
is that it’s never too late to stop and your health will
benefit immediately. Your health care provider can give
you more information on the many methods available to
help you quit.
SCIENCE
Tobacco and cancer risk—what’s the link?
© NIKOLAI SOROKIN/FOTOLIA
Tobacco can cause cancer whether it is smoked,
chewed or used in other ways. It is especially
harmful when combined with alcohol. Research
has shown that just breathing in someone else’s
smoke is harmful. Tobacco causes 90 percent of
lung cancers and is also linked to 11 cancers: bladder, cervix, colon, esophagus, kidney, larynx, liver,
mouth, pancreas, pharynx and stomach.
32
10 Ways to Reduce Your Cancer Risk
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ys
—
ke
co
and
nof
ou
ews
ive
e to
f
lad,
About AICR
OUR VISION: We want to live in a world where no one
develops a preventable cancer.
OUR MISSION: The American Institute for Cancer
Research champions the latest and most authoritative
scientific research from around the world on cancer
prevention and survival through diet, weight and physical activity, so that we can help people make informed
lifestyle choices to reduce their cancer risk.
We have contributed over $105 million for innovative
research conducted at universities, hospitals and research centers across the country. Find evidence-based
tools and information for lowering cancer risk, including
AICR’s Recommendations for Cancer Prevention, at
www.aicr.org.
About the Continuous
Update Project
As the U.S. charity in the World Cancer Research Fund
network, we contribute to the Continuous Update Project
(CUP), an ongoing analysis of global scientific research
into the link between diet, physical activity, weight and
cancer.
The CUP produces periodic reports on the state of the
evidence linking various lifestyle factors to risk of specific cancers. These reports will inform a major update
of our Recommendations for Cancer Prevention scheduled for 2017.
Visit our website for the complete list of CUP reports
including:
•
•
•
•
•
•
•
2014
2014
2014
2013
2012
2011
2010
Prostate Cancer
Breast Cancer Survivors
Ovarian Cancer
Endometrial Cancer
Pancreatic Cancer
Analyzing the research on cancer
Colorectal Cancer
prevention and survival
Breast Cancer
You can support AICR’s life-saving research and education in a variety of ways:
• make a donation online at www.aicr.org;
•w
rite to AICR, 1759 R Street, NW, P.O. Box 97167,
Washington, DC 20090-7167; or
• include a bequest in your will.
For more information, contact our Gift Planning Department at 1-800-843-8114 or gifts@aicr.org.
© 2014 AICR
Latest revision, October 2014
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CancerPrevention Together We Can is an initiative
of the American Institute for Cancer Research.
The website, www.aicr.org/can-prevent is dedicated to presenting evidence-based, user-friendly
and interactive tools that educate and empower
people to reduce cancer risk.
AICR Guidelines for Cancer Prevention
The choices you make about food, physical
activity and weight management can reduce
your chances of developing cancer.
• Choose mostly plant foods, limit red meat and
avoid processed meat.
• Be physically active every day in any way for 30
minutes or more. Limit sedentary habits, like
watching television.
• Aim to be a healthy weight throughout life.
And always remember—do not smoke or
chew tobacco.
www.aicr.org
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