{"id":100458,"date":"2023-11-30T17:08:08","date_gmt":"2023-11-30T17:08:08","guid":{"rendered":"https:\/\/turbocelebrity.com\/?p=100458"},"modified":"2023-11-30T17:08:08","modified_gmt":"2023-11-30T17:08:08","slug":"the-7-simplest-ways-to-slash-your-cancer-risk-from-boozing-habits-to-what-to-eat-for-breakfast-the-sun","status":"publish","type":"post","link":"https:\/\/turbocelebrity.com\/lifestyle\/the-7-simplest-ways-to-slash-your-cancer-risk-from-boozing-habits-to-what-to-eat-for-breakfast-the-sun\/","title":{"rendered":"The 7 simplest ways to slash your cancer risk – from boozing habits to what to eat for breakfast | The Sun"},"content":{"rendered":"

SEVEN simple lifestyle tweaks could slash your risk of developing cancer, according to researchers. <\/p>\n

From ditching booze to moving more daily, scientists from Newcastle University said people making these changes were less likely to suffer from multiple different cancers. <\/p>\n

<\/p>\n

Scientists used data from 94,778 people participating in the UK Biobank study – a huge biomedical database with the health information half a million Brits – collected between 2006 and 2010. <\/p>\n

The study – published to BMC Medicine – looked at whether following seven recommendations put together by the World Cancer Research Fund (WCRF) and the American Institute for Cancer Research (AICR) in 2018 affected the likelihood of participants developing cancer.<\/p>\n

Researchers gave participants a score out of seven according to how closely they followed the recommendations – the average score being 3.8. <\/p>\n

Of the pool of participants, 7,296, – or eight per cent – developed cancer during the study period, most often prostate, breast and bowel cancer. <\/p>\n

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Those scoring between 4.5 and seven points had a 16 er cent lower risk of all cancers than those scoring under 3.5, researchers found. <\/p>\n

Even those falling between 3.75 and 4.25 points had an eight per cent lower risk. <\/p>\n

Each one-point increase in participants' scores was associated with a seven per cent reduction in risk for all cancers, as well as a 10 per cent lower risk of breast and bowel cancer, and a "significantly reduced risk" of kidney, oesophageal, ovarian, liver, and gallbladder cancers.<\/p>\n

The researchers did acknowledge that further investigation was needed to pinpoint how much specific lifestyle factors affected risk of cancer. <\/p>\n

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Here are the seven lifestyle habits the WCRF and AICR said could slash your risk of getting the disease. <\/p>\n

1. Keep to a healthy weight range <\/h2>\n

The WCRF said staying within a healthy weight range and avoiding weight gain later in life could protect against up to 13 types of cancer.<\/p>\n

That's because being obese can hike the chances of cancer cells developing in your body, it claimed, as increased levels of hormones, inflammation and growth factors caused by excess body fat can make your cells divide more often and increase chances of cancerous cells being made.<\/p>\n

The foundation recommended staying away from biscuits, cakes, crisps, pizza and burgers, and opting for whole grains, vegetables, pulses and fruit instead.<\/p>\n

It also advised having smaller portions at mealtimes and paying close attention to the labels on your food. <\/p>\n

2. Move more <\/h2>\n

It's so easy to be sedentary for long periods<\/span> of the day, especially if you're working an office job. <\/p>\n

But the WCRF advised you work physical activity into your daily routine to help protect against bowel, breast and womb cancer. <\/p>\n

It advised being active for at least 150 minutes weekly and trying to sit less.<\/p>\n

At least 75 minutes should be vigorous activity like running, aerobics or sports like football and squash. <\/p>\n

The rest can be moderate activities like brisk walking, cycling, gardening, dancing and doing household chores<\/p>\n

"To increase the benefits<\/span> even more \u2013 and to help you control your weight \u2013 aim to do 45 to 60 minutes of moderate activity a day," the WCRF said. <\/p>\n

3. Eat better <\/h2>\n

"We recommend that you make whole grains, vegetables, fruit and pulses\u2013 such as beans and lentils \u2013 a major part of your usual daily diet," the WCRF said. <\/p>\n

It advised filling three quarters of your plate with these foods and the remaining fourth with lean meat, poultry or fish or plant-based protein like tofu. <\/p>\n

This could mean eating breakfast foods like porridge with banana, lunches such as salmon and rice, and dinners consisting of a lentil stew. <\/p>\n

4. Avoid high calorie and fast foods <\/h2>\n

The WCRF warned against eating fast food and processed ingredients high in fat, starches and sugar. <\/p>\n

Studies have linked eating ultra-processed food – which contain five or more ingredients that you wouldn't recognise or use when\u00a0cooking\u00a0at home – to at least three types of cancer. <\/p>\n

The WCRF said you should be wary of: <\/p>\n