According to WHO, about 14 million people worldwide are diagnosed with cancer every year, and about 8.2 million people die from the onset of cancer. Despite such a high number, in the eyes of oncologists: 1/3 of tumor deaths are caused by shock, 1/3 by treatment, and 1/3 by disease; and if nutrient intake is up to standard and exercise is appropriate, 1/3 of tumor incidence can be effectively prevented and controlled. In order to better prevent cancer, American Institute for Cancer Research (AICR) and Chinese Anti-Cancer Association have combined their own national conditions and referred to the standards of World Cancer Research Fund International (WCRF). The American Institute for Cancer Research (AICR) and the Chinese Anti-Cancer Association (CACA) have formulated some recommendations for cancer prevention based on the standards of the World Cancer Research Fund International (WCRF). Among them, AICR and WCRF have objectively and comprehensively analyzed 7,000 scientific documents worldwide that meet their criteria, and published a highly authoritative expert report “Food, Nutrition, Physical Activity and Cancer Prevention” based on the strongest evidence from relevant studies, which puts forward 10 recommendations for cancer prevention: 1. Otherwise, body fat will act like a “hormone pump”, triggering the release of higher than normal levels of insulin, estrogen and other hormones into the bloodstream, promoting the growth of tumors. Studies have found that being overweight or obese can increase the risk of 11 types of cancer. For every 5kg increase in weight in adult women, the risk of breast cancer increases by 11%, endometrial cancer by 39% and ovarian cancer by 13% after menopause; for every 5kg increase in weight in adult men, the risk of colon cancer increases by 9% and the risk of kidney cancer is 1.42 times that of normal weight adult men. An observational study that included 64,000 women found that the risk of breast cancer was reduced by 20% for women with BMI <25 kg/m? and by 30% for women with 25 ≤ BMI <29.9 kg/m. Therefore, it is recommended to maintain a lower body mass index within the normal BMI range (18.5-23.9) as much as possible. 2. Exercise at least 30 minutes a day, don't be sedentary Research has found that physical exercise helps us maintain healthy hormone levels, metabolic capacity and enhance immunity, which not only reduces the risk of breast cancer, colon cancer and endometrial cancer; but also reduces the risk of cancer death by 20% for those who reach the minimum recommended level of exercise (7.5~15 metabolic equivalents per week) compared to those who lack exercise, therefore Any form of physical exercise can help reduce cancer risk, and it is recommended to have at least 60 minutes of physical activity or more than 30 minutes of aerobic exercise every day. 3. Refuse sugary drinks and limit the intake of high-energy foods Choosing healthy foods and drinks instead of those high-energy foods with too much added sugar and fat can help you avoid the risk of cancer caused by overweight or obesity. The American Heart Association (AHA) published a study in Circulation stating that children and young adults in the United States consumed an average of 80g of added sugars per day during 2009-2012 and that increased intake was associated with increased risk of obesity and disease in children/young adults, so it is recommended that children/young adults ages 2-18 should consume no more than 25g of sugar per day Children under 2 years of age should not have added sugar in their diets; whether adults or children, it is recommended to drink mainly plain water and no or less sugary drinks. 4. 2/3 of plant food in each meal WHO declares: 60% of cancer incidence factors depend on individual's lifestyle, and among these 60% factors, dietary habits are in the first place. Studies have found that too little intake of vegetables and fruits can lead to oropharyngeal cancer, esophageal cancer, lung cancer and stomach cancer. People who consume less than 100g of fruits per day have at least two times higher incidence of stomach cancer than those who consume more than 100g per day; while low fiber intake can easily lead to colorectal cancer, if the daily intake of fiber is less than 6g, the incidence of their rectal colon cancer is at least 85% higher than those who consume more than 6g. Therefore, it is recommended to have at least 2/3 of plant foods (vegetables, fruits, whole grains and legumes) in each diet, of which fruit intake is more than 300g per day; among high-fiber foods, celery, apples, carrots, cabbage, bamboo shoots, etc. are easy-to-obtain fruits and vegetables on a daily basis. These foods rich in vitamins and minerals are also good sources of calcium, which can help protect the normal cells in the body from damage, thus reducing the risk of cancer. 5. Limit red meat intake and avoid processed meat products Pork, beef, lamb and other mammalian meats are red meats, which are classified by WHO as Class IIA carcinogens and processed meats as Class I carcinogens, which mainly lead to colorectal cancer. In addition, studies have found that eating an additional 50g of processed meat products per day increases the risk of cancer by 11%. Experts suggest that the weekly intake of red meat and processed meat products should not exceed 500g. 6. Strictly limit alcohol intake Strong evidence shows that alcohol can increase the risk of breast cancer, intestinal cancer, liver cancer, oropharyngeal cancer, esophageal cancer and stomach cancer, which are six types of cancer. 7. Maintain a low-salt diet AICR recommends a daily salt intake of less than 6 g. For the preservation of food, other techniques such as refrigeration, drying, filling and fermentation that do not require the use of salt should be chosen. 8. Do not rely on nutritional supplements to prevent cancer Can healthy people take nutritional supplements to reduce cancer risk? Big mistake! The results of a randomized clinical trial showed that folic acid can increase the risk of cancer, especially prostate cancer and colorectal cancer; beta-carotene can increase the risk of lung cancer and stomach cancer; selenium can increase the risk of non-melanoma skin cancer; and vitamin E can increase the risk of prostate cancer. So we should try to get the necessary nutrients from the diet, and only when clinical manifestations or biochemical indicators suggest nutrient deficiency, we need to consider taking nutrient supplements. 9. Breastfeeding for healthier mother and child Studies have found that breastfeeding is beneficial to both mother and child. Not only does it reduce the risk of breast cancer in the mother, it also helps maintain a healthy weight for the baby. It is recommended to keep breastfeeding for 6 months when conditions permit. 10. Healthy lifestyle guidance for cancer survivors A healthy lifestyle can help cancer patients recover better and prevent cancer recurrence. Cancer patients should follow professional cancer prevention advice, form healthy dietary habits, good physical exercise habits and achieve and maintain normal weight to promote overall health status, improve prognosis and quality long-term survival. Finally, must not smoke! Must not smoke! Must not smoke! 14 Rules for Cancer Prevention in China The Chinese Anti-Cancer Society and the World Cancer Research Fund (WCRF) have put forward 14 recommendations for cancer prevention from various aspects of diet and lifestyle in the Chinese version of the report "Food, Nutrition and Cancer Prevention". Details are as follows: 1. Rationalize diet In the daily diet plant foods, such as vegetables, fruits, cereals and legumes take up more than 2/3 of the meals; The Dietary Guidelines for Chinese Residents (2016) recommends: an average daily intake of more than 12 kinds of foods and more than 25 kinds per week. Daily intake of cereals and potatoes 250-400g, including 50-150g of whole grains and mixed legumes and 50-100g of potatoes. 2.Control body weight The average body mass index [BMI = weight (kg)/height (m) squared] of the national population is kept between 18.5-23.9 throughout the adult stage to avoid being too heavy and too light. 3. Adhere to physical activity If you are engaged in light or moderately physically active occupations, you should do about 1h of brisk walking or similar exercise every day, and also arrange at least 1h of more vigorous sweating exercise every week; the Dietary Guidelines for Chinese Residents (2016) recommends: adhere to daily physical activity, at least 5 days a week of moderate intensity physical activity, accumulating more than 150 minutes; active physical activity is best every day 6000 steps. 4. Eat more vegetables and fruits Eat a variety of vegetables and fruits daily throughout the year, up to 400g-800g daily; green vegetables, carrots, potatoes and citrus fruits have the strongest anti-cancer effect. More than 5 kinds of fruits and vegetables per day, persist all year round to have cancer prevention effect; The Dietary Guidelines for Chinese Residents (2016) recommends: having vegetables at meals, ensuring daily intake of 300-500g vegetables, dark vegetables should account for 1/2. eating fruits every day, ensuring daily intake of 200-350g fresh fruits, fruit juice cannot replace fresh fruits. 5, starch intake Daily intake of starchy foods should reach 600g-800g, such as a variety of cereals, legumes plant roots, the lower the degree of processing the better. Eat less refined sugar, the energy provided should be limited to 10% of the total energy; "Dietary Guidelines for Chinese Residents (2016)" recommends: daily intake of cereals and potatoes 250-400g, including 50-150g of whole grains and mixed legumes, and 50-100g of potatoes. food diversity, cereal-based is an important feature of a balanced dietary pattern. Control the intake of added sugar, the daily intake of no more than 50g, preferably controlled at 25g or less. 6. Do not promote alcohol consumption If alcohol is to be consumed, adult men should limit it to within 25g, about 2 cups; adult women within 15g, about 1 cup (1 cup is defined as 250 ml of beer, 100 ml of wine and 25 ml of white wine). The Dietary Guidelines for Chinese Residents 2016 recommends that children and adolescents, pregnant women and lactating mothers should not drink alcohol. If adults drink alcohol, the amount of alcohol consumed in a day should not exceed 25 g for men and 15 g for women. 7. Meat foods The intake of red meat (referring to beef, lamb, pork and their products) should be less than 10% of the total energy and should not exceed 90 g per day, and it is better to choose fish, poultry or meat from non-domestic animals; The Dietary Guidelines for Chinese Residents (2016) recommends that: fish, poultry, eggs and lean meat intake should be Moderate amount. Eat 280-525g of fish, 280-525g of livestock and poultry meat and 280-350g of eggs per week, with an average daily intake of 120-200g in total. 8. Control the intake of fats and oils Eat less high-fat food, especially food with more animal fat. Vegetable oil should also be in moderation, and vegetable oil containing monounsaturated fat and with a low degree of hydrogenation should be chosen; The Dietary Guidelines for Chinese Residents (2016) recommends that: fish and poultry are preferred. 25-30g of cooking oil per day and daily intake of trans fatty acids should not exceed 2g. 9. Limit salt The daily intake of salt from various sources should not exceed 6g (about one beer cap) for adults, including various foods cured in salt, such as pickled cabbage and radish; The Dietary Guidelines for Chinese Residents (2016) recommends: no more than 6g of salt per day for adults. 10. Reduce mold contamination Avoid eating foods contaminated with mold Toxin contamination or long-term storage of food at room temperature, try to reduce the contamination of food by mold. 11.Food storage Food that is susceptible to spoilage should be refrigerated or stored in other appropriate ways when purchased and at home. 12, careful use of additives Food additives, contaminants and residues in the use of content below the level specified by the state, their presence is harmless, but the indiscriminate use or improper use may affect health. 13.Cooking methods Do not eat burnt food, fish, meat and cured meat grilled directly on the fire, and bacon should only be used occasionally; "Dietary Guidelines for Chinese Residents (2016)" Choose fresh and hygienic food and appropriate cooking methods. 14. Nutritional supplements Most people follow the above recommendations basically in their diet without using nutritional supplements; supplements may not help much in reducing the risk of cancer. In addition to the 14 recommendations above, the CAC also recommends: not smoking and not chewing tobacco, and discouraging the production, promotion and use of tobacco in any form.