Lauren Fay, RD, CSO, CNSC, is a registered dietitian at the Inova Schar Cancer Institute and Life With Cancer. She is board-certified in oncology nutrition and nutrition support.
The American Cancer Society (ACS) recently released new diet and activity guidelines to reduce cancer risk. Great, you might be thinking. One more thing I should be doing. But guidelines like these aren’t rules, and they shouldn’t be a source of stress. After all, this year is stressful enough — and the pandemic has turned many well-intentioned diet and exercise goals upside-down.
Think of the new guidelines as a motivator to guide you as you start making healthier choices, one small step at a time. Here’s what you should know.
Lifestyle Changes to Reduce Cancer Risk
It’s important to remember that there are many contributing factors to cancer. Many of those factors are outside your control. In other words, cancer isn’t anyone’s fault. Still, there are actions you can take to reduce your risk. Making choices like healthy eating, being physically active, avoiding or limiting alcohol consumption, and not smoking can significantly reduce the risk of cancer.
One notable feature of these guidelines: they aren’t exactly a surprise. They build on a long history of research that has consistently shown which diet and exercise patterns most influence cancer risk. Given that consistency, we can be confident that these changes have a positive influence on health.
Based on the latest research, the ACS’s new diet and exercise guidelines make four broad evidence-based recommendations for reducing cancer risk:
1. Try to achieve and maintain a healthy body weight. The goal is to maintain a healthy weight across your lifespan, and avoid weight gain as you age.
2. Be physically active. Ideally, adults should engage in 150-300 minutes of moderate-intensity activity a week, or 75-150 minutes of vigorous-intensity activity. And try to limit sedentary behavior, like sitting in front of the TV.
3. Follow a healthy eating pattern. Specifically, that means a diet centered around high-nutrient foods, including whole grains, fruits and a variety of vegetables. It’s best to avoid or limit red and processed meats and sugar-sweetened beverages.
4. Avoid alcohol. For reducing cancer risk, it is best not to consume alcohol. If you choose to drink, try to limit consumption to no more than one drink per day for women and two for men.
Diet & Activity Goals: Where to Begin
Think of the guidelines as a starting point. Where do you go from there? These strategies will help you move in the right direction.
Learn more about cancer screenings and services at the Inova Schar Cancer Institute.
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It is time all healthcare organizations get on board with transforming individual behaviors and their health care practices.