Cancer is one of the main causes of death around the world. But researchers who have conducted studies on the subject often come to the same conclusion: Making dietary changes is key to preventing certain kinds of cancer.

According to a 2017 report for the Continuous Update Project (CUP), consuming whole grains can help prevent colorectal cancer. The report also included an analysis of existing data on the diet, weight and lifestyle of 29 million individuals to determine the most effective ways to prevent colorectal cancer.

The CUP is an initiative that gathers and studies data on how to prevent cancer through diet and lifestyle. Its findings are used in the making of official guidelines and policies for cancer prevention. The CUP is a joint project between the American Institute for Cancer Research (AICR) and the World Cancer Research Fund (WCRF).

Whole grains vs red meat

Colorectal cancer is the fourth most common type of cancer worldwide. It is also the fourth deadliest form of cancer. Research shows that about 1.4 million new cases of colorectal cancer were diagnosed in 2012, and about 700,000 cancer deaths were due to colorectal cancer.

According to Dr. Edward L. Giovannucci, a professor of nutrition and epidemiology at the Harvard T.H. Chan School of Public Health and the lead report author, while colorectal cancer is one of the most common types of cancer, the report findings prove that making changes to your dietary and lifestyle habits can significantly lower your cancer risk.

The report factored in data from 99 studies which involved 29 million adults all over the world. At least 247,000 of these individuals developed colorectal cancer.

The researchers analyzed data from cohort studies, randomized controlled trials and case-control studies.They found significant evidence that consuming whole grains daily can significantly reduce colorectal cancer risk.

On the other hand, they found that the intake of processed meats increases the risk. Those who consumed over 500 grams of cooked red meat (e.g., beef, pork or lamb) weekly increased their risk of developing colorectal cancer. Consuming 100 grams of red meat daily increased cancer risk by at least 12%.

Aside from red meat consumption, the review also found that drinking more than two glasses of alcoholic beverages daily (or 30 grams of alcohol), along with being overweight or obese, also increased cancer risk.

In contrast, consuming three daily servings of whole grains such as brown rice and whole-wheat bread (90 grams) helped reduce colorectal cancer risk by 17%.

Data also revealed that consuming fish, as well as fruits and vegetables rich in vitamin C, helps reduce the risk of colorectal cancer.

Foods rich in vitamin C include:

• Broccoli
• Grapefruits
• Kiwi
• Oranges
• Strawberries
• Spinach
• Sweet red pepper

To improve your overall health, it is best to focus on a holistic dietary approach.

According to researchers, an anti-cancer diet rich in fruits and vegetables lowers cancer risk by a whopping 70%. The same diet can also promote faster recovery in those who have been diagnosed with cancer.

Key anti-cancer food groups include vegetables, particularly those that contain cancer-fighting antioxidants and phytochemicals like cruciferous vegetables (e.g., cabbage and cauliflower). Fruits rich in antioxidants and other phytochemicals also help prevent cancer.

Aside from healthy dietary habits, regular physical exercise helps reduce cancer risk. Studies show that individuals with the highest levels of physical activity decrease their colorectal cancer risk by 20%.

Dietary changes for cancer prevention

The following changes can help prevent colorectal cancer. They’re also important if you want to improve your overall well-being.

• Consume more whole grains and fiber.
• Limit your consumption of red and processed meat.
• Limit alcohol intake to only two drinks per day or avoid alcohol altogether.
• Avoid or quit smoking.
• Maintain a healthy body weight.
• Exercise regularly.

Alice Bender, Director of Nutrition Programs at the AICR, says replacing refined grains with whole grains is key to an anti-cancer diet. She adds that eating a lot of plant foods like beans, fruits and vegetables ensures that your diet is rich in cancer-preventive compounds.

Following a mostly plant-based diet also helps you manage your weight — a crucial factor when it comes to reducing cancer risk.

The AICR says that at least 47% of colorectal cancer cases in America could be prevented by changing lifestyle habits.

Don’t wait until it’s too late. Lower your colorectal cancer risk by exercising regularly, avoiding smoking and drinking, and following a balanced diet rich in fruits, vegetables and whole grains.

Sources:

MedicalNewsToday.com

Healthline.com