1. Be as thin as possible, but avoid being underweight. Obesity can increase the risk of many cancers, such as breast cancer, colon cancer, endometrial cancer, kidney cancer and other cancers of the digestive system. We usually use BMI (i.e. body mass index, = weight [kg]/height squared [m]) to express fat and thin, the recommended value of BMI for Asian people is 18.5~23. But it does not mean that everything is fine as long as BMI is less than 23, according to the recommendation of AICR, it is better to keep BMI at a level slightly higher than 18.5. Maintaining a lower weight can also reduce the risk of chronic diseases such as type 2 diabetes and heart disease. Although some people (including myself) now recommend using adiposity and lean body mass index instead of BMI to evaluate nutritional status and body size, it is not a substitute for BMI for the time being because there are still many unresolved issues with body composition analysis in terms of measurement methods and clinical applications. 2. Exercise for at least 30 minutes a day. Any form and intensity of exercise can help reduce cancer risk. You should avoid being sedentary in your daily life and at work, and you should get up and walk or do stretching exercises frequently during your ambulatory work. To maximize health benefits, it is best to get 60 minutes or more of moderate exercise or 30 minutes or more of vigorous exercise each day. However, care should be taken to limit it to what the body can tolerate. A reasonable exercise program should include aerobic exercise and muscle strength training, such as 5 days a week of aerobic exercise plus 2 days of strength training is a good choice. 3. Avoid sugary drinks and limit high-calorie foods (especially processed foods that are high in sugar, fat and fiber). The amount of refined sugar (various high-purity monosaccharides and disaccharides) should be under 25 grams per day, which means that any bottle of commercially available sugary drinks (including sports drinks) can make the sugar dosage exceed the limit. Limit high-calorie foods should pay special attention to reducing those processed high-sugar, high-fat, low dietary fiber foods. 4, eat more different kinds of vegetables, fruits, whole grains and legumes. These foods are characterized by low energy density and rich in dietary fiber and vitamins. These foods not only help to control weight, but also have their own preventive effect on many kinds of tumors. Vegetables, fruits, whole grains and legumes should make up 2/3 of the total diet. intestinal health depends on the good fermentation of intestinal commensal bacteria. To maintain a healthy intestinal flora, humans should consume at least 40g of dietary fiber per day as a fermentation substrate for intestinal flora, which is equivalent to 250g of vegetables + 250g of fruits. If you want the intestinal flora to play a better function, you need to consume 80g of dietary fiber. 5.Limit the intake of red meat (animal meat, such as pork, beef and sheep) and avoid processed meat. Red meat refers to pork, beef and lamb, which is red because it is rich in heme iron; there is evidence suggesting that excessive intake of red meat may increase the risk of colorectal cancer. As recommended by the AICR, red meat should not exceed 18 ounces (500 grams, referring to the weight after processing) per week. The opposite of red meat is the relatively healthier white meat, including poultry and fish. However, fish, especially sea fish, should be selected with care from unpolluted waters and at the lower end of the food chain to avoid the enrichment of toxic substances such as heavy metals. Processed meat refers to meat that has extended shelf life by smoking, salting, adding preservatives, such as bacon, ham, bacon, sausage, luncheon meat, etc.. Its processing is prone to produce carcinogens such as nitrosamines, should be minimized. 6. If you have to drink alcohol, men should not drink more than 2 glasses a day and women should not drink more than 1 glass. Some experts believe that drinking small amounts of alcohol may reduce the risk of cardiovascular disease. But for cancer prevention, drinking alcohol is harmful but not beneficial. There is good evidence that alcohol consumption increases the risk of cancers such as oral cancer, laryngeal cancer, nasopharyngeal cancer, esophageal cancer, colorectal cancer, breast cancer, and liver cancer. So if you drink alcohol should be limited to no more than 2 cups per day for men and no more than 1 cup per day for women. 1 cup usually means 330ml of beer, 150ml of wine, 30ml of spirits. 7.Limit sodium intake. Excessive sodium intake not only increases the risk of high blood pressure, but also may damage the gastric mucosa, thus increasing the risk of stomach cancer. Daily sodium intake should not exceed 2400 mg, i.e. 6 grams of table salt (sodium chloride). Excess salt often comes from processed foods, so be careful to read nutrition labels and estimate salt intake. 8. Do not rely on nutritional supplements to prevent cancer. Nutritional supplements cannot prevent cancer. However, this does not mean that people do not need nutritional supplements. The use of nutritional supplements by special groups of people is beneficial, although this benefit is not related to cancer prevention. For example, women preparing for pregnancy and pre-pregnancy should take folic acid supplements; pregnant and breastfeeding women should take vitamin D and iron supplements; elderly people should choose vitamin D, calcium and multivitamins according to the situation. 9, exclusive breastfeeding until 6 months and then add complementary foods. Breastfeeding can very clearly reduce the risk of breast cancer in mothers, and the longer the feeding time, the lower the risk. Breastfeeding can also reduce the risk of obesity in infancy and adulthood, thus reducing the risk of cancer in babies. 10. Patients with cancer after treatment should continue to follow such recommendations. Patients who have already been diagnosed with cancer can still benefit from the above recommendations. The above health recommendations are intended for the general public. For some special groups, such as those who have a special high risk for a certain cancer or have been diagnosed with a certain cancer, more targeted advice should be provided by a specialist doctor or nutritionist. Special reminder: Do not smoke or chew tobacco. The reason this one is not one of the 10 recommendations is that it is self-explanatory and unquestionable, and is the basis for talking about all healthy living. Tobacco is harmful in every way, not only to your own health, but also to the health of others by polluting the environment in the form of second-hand and third-hand smoke. Cherish your life and stay away from tobacco. The above health recommendations on exercise and diet can help reduce the risk of cancer and can reduce the occurrence of cancer at the group level. These measures also have a preventive effect on obesity, metabolic diseases, and coronary heart disease. However, for individuals, these recommendations cannot replace the role of health checkups and cancer screening in detecting tumors, and cannot be a treatment for cancers that have already occurred or have recurred after treatment. Therefore, the above recommendations are only measures to reduce the risk of cancer, not “dietary therapy”, and I do not believe that any form of dietary therapy is curative for any cancer.