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Our Vision
The American Institute for Cancer Research (AICR)
helps people make choices that reduce their
chances of developing cancer.
Our Heritage
We were the first cancer charity:
• To create awareness of the relationship
between diet and cancer risk
• To focus funding on research into diet and
cancer prevention
• To consolidate and interpret global research
to create a practical message on cancer
prevention
Our Mission
Today the American Institute for Cancer
Research continues:
• Funding research on the relationship of
nutrition, physical activity and weight
management to cancer risk
• Interpreting the accumulated scientific
literature in the field
• Educating people about choices they can make
to reduce the chances of developing cancer
AMERICAN
INSTITUTE for
CANCER
RESEARCH
®
cover Photo by istock
10 Ways to Reduce
Your Cancer Risk
Table of Contents
Reduce your cancer risk . . . . . . . . . . . . . . . . . . . . . . . . 2
What is cancer? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
Cancer can be prevented . . . . . . . . . . . . . . . . . . . . . . . 5
What can I do? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
10 Ways to a healthier you . . . . . . . . . . . . . . . . . . . . . 8
Recommendations for Cancer Prevention . . . . . . . 36
The science behind our advice . . . . . . . . . . . . . . . . . 37
About AICR . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40
Healthy Living for Cancer Prevention Series
10 Ways to Reduce Your Cancer Risk
1
Reduce your
cancer risk
You already know you can lower your cancer risk by
not smoking, but did you know you can make other
lifestyle choices to decrease your risk? This booklet
is about making simple changes to your diet and
lifestyle that you can start doing today.
Nearly 1 in 2 Americans will develop cancer at some
point during their lifetime. You might know someone
who has been affected by cancer or perhaps you
yourself are a cancer survivor.
Start today!
Why wait? It’s never
too late to make
healthy changes and
lower your cancer risk.
Here at AICR, we know
the devastation a cancer
diagnosis can bring. That
is why we work toward
preventing as many of
these cases of cancer as
possible.
There are no guarantees when dealing with cancer,
but scientific research shows that by following the
Recommendations in this brochure you can reduce
your risk.
By making changes to the food we eat, increasing
the amount of physical activity we do and maintaining a healthy weight, scientists estimate that about
one-third of the most common cancers could be
prevented. And choosing not to smoke (or giving up
smoking) is the single most important thing we can
do to reduce our risk of cancer.
Scientific research shows us that making healthy
changes at any time in life, from childhood to old
age, will help to reduce our risk. So, why wait?
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10 Ways to Reduce Your Cancer Risk
10 ways to a healthier you
On the following pages, you will find our
10 Recommendations for Cancer Prevention explained with practical tips and
suggestions for following them.
The full list of Recommendations can be
found on page 36. You can find out more
about how our Recommendations are
based on the most up-to-date scientific
evidence, and why you can trust the information we provide, on page 37.
© hannamonika/Fotolia
10 Ways to Reduce Your Cancer Risk
3
What is cancer?
Simply speaking, cancer is a disease
of cells. Cells are the basic building blocks of our body and they are
controlled by our genetic information
(DNA).
The term “cancer” describes a group of
more than 200 diseases. All cancers
start when the genetic information in a
single cell becomes damaged in some
way. This causes the cell to divide at
an uncontrolled rate, forming a group
of cells.
This group of cells often forms a lump or
swelling, which is known as a “tumor.”
Not all tumors are cancerous, but a
cancerous tumor may grow and go on
to damage surrounding healthy tissues
or organs. Sometimes cancer cells can
spread further to other areas of the body.
A long process
Cancer does not happen overnight.
Often it’s a long and complex process.
Many changes need to occur for the
disease to develop and this can take
years, even decades. That is why
cancer is mostly a disease that affects
older people. There are many things
you can do today to prevent, delay or
even stop the cancer process at all
stages of life.
© Olivier/fotolia
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10 Ways to Reduce Your Cancer Risk
Cancer CAN be
prevented
Many of us think that cancer runs in families through
our genes or that cancer is a matter of fate or bad
luck. However, research shows that genetics alone
cause only a small proportion of cancers—and that
lifestyle choices play a much bigger part.
Genetic causes and family history
Most cancer is not caused by inherited gene mutations. For breast
cancer, only about 5-10 percent of
cases result from specific inherited genes; for colon cancer, the
percentage is 5-6 percent.
If you do inherit these genes and have a higher susceptibility to cancer, it does not mean you will inevitably get cancer. It simply means you have a higher
than average risk, so it is even more important to
take steps to protect yourself by following the simple
changes outlined in this brochure.
© Pavel Losevsky/Fotolia
Dna strand © Matthew Cole/Fotolia
Below, we describe the main things that affect our
cancer risk.
For more information, visit the
National Cancer Institute: www.
cancer.gov/cancertopics/genetics
10 Ways to Reduce Your Cancer Risk
5
Environmental causes
Some factors in the environment can
increase the risk of cancer or cause
cancer. For example, the sun is a risk
factor for skin cancer, so we should
wear sunscreen, cover up and stay in the
shade when the sun is strongest.
Certain industrial chemicals, excess X-ray radiation
and some medications can damage DNA and
increase our risk of cancer. Some of these risk factors mainly concern people whose jobs require high
exposure to them.
Infectious diseases
We know that some infectious diseases increase the risk of developing certain types of cancer. HPV
(human papilloma virus) can cause
What can I do?
Cancer prevention is about achieving a
healthy balance. The diet and lifestyle
choices you make today can help prevent
cancer tomorrow. Tip the balance in your
favor and lower your risk of cancer by
following the Recommendations in this
booklet. Don’t worry about the occasional
indulgence; the important thing is to make
healthy choices every day.
Tip the balance in your favor
The more factors you have on the “lower
risk” side and the fewer on the “higher risk”
side, the more protected you are against
cancer.
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10 Ways to Reduce Your Cancer Risk
left to right: © lcs813/istock, © Julydfg/Fotolia, © JRosengaard/Fotolia
cervical cancer, while infection with the bacterium
Helicobacter pylori is linked to stomach cancer.
Hepatitis B and C increase the risk of liver cancer.
We can lower the risk of getting some of these
infections with vaccinations.
Lifestyle
Overall, scientists estimate that
about one-third of the most common cancers in the U.S. could be
prevented through eating healthily,
moving more and having a healthy
weight. This estimate does not include the
cases of cancer caused by smoking. Smoking alone
is responsible for 90 percent of lung cancers, so
choosing not to smoke or chew tobacco is the most
important thing you can do to reduce your risk of
cancer. After not smoking, being a healthy weight is
one of the most important ways to prevent cancer.
Lower risk
of cancer
Higher risk
of cancer
Not smoking
Maintaining a healthy weight
Being physically active
Eating a diet high in plant
foods, including vegetables,
fruits, whole grains and
beans
 Being overweight or obese
 Eating a diet high in red
and processed meat
 Eating a diet low in whole
grains and beans
 Eating a diet low in
vegetables and fruits
Eating a diet low in red meat  Not being physically active
and avoiding processed meat
 Drinking alcohol
Limiting alcohol, if you drink  Drinking sugary beverages
at all
 Eating a diet high in salt,
Avoiding sugary beverages
fat and sugar
Eating a diet low in salt
 Not having been breastfed
Breastfeeding and
 Smoking
having been breastfed
10 Ways to Reduce Your Cancer Risk
7
1
Stay in
shape: be a
healthy weight
Try to be as lean as possible
without becoming underweight.
After not smoking, being a healthy weight is the most
important way you can reduce your risk of cancer.
What is a healthy weight?
A healthy BMI for men and women is between
18.5-24.9. For cancer prevention, we should aim for
the lower end of this range. This means we should be
trying to maintain a healthy weight that is as low as
possible for ourselves. For some people who
are frail or muscular, BMI may not be an appropriate indication of a healthy body weight.
We also know that where our bodies
store extra fat affects cancer risk.
Scientists have discovered that carrying too much fat around our waists
can be particularly harmful.
Use our guide to measure your waist
and find out if you are in the healthy
range. Being a healthy weight can also help to reduce
your risk of heart disease and Type 2 diabetes.
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10 Ways to Reduce Your Cancer Risk
© Marijus/ Fotolia
One of the easiest ways to check if you’re a healthy
weight is by measuring your Body Mass Index (BMI).
This calculates whether you’re in the healthy weight
range for your height, so it’s a useful guide for most
adults.
Measuring your BMI
1. You’ll need to know your weight in pounds
and your height in inches.
2. Divide your weight by your height squared.
3. Multiply by 703. This figure is your BMI.
You can also visit www.aicr.org/bmi to
calculate your BMI online
For example, here is the calculation for a person
who is 5'3" tall and who weighs 150 pounds:
Weight: 150
x 703 = BMI of 26.5
Height2: (63 x 63)
How to Interpret Your Results
Less than 18.5
underweight
Between 18.5-24.9
healthy weight
Between 25-29.9
30 or more
overweight
obese
Note: BMI may not be a suitable indicator for
athletes, elderly people, pregnant women, children, or adults less than 5 feet tall.
Measuring your waist
Another good way of checking if you’re a healthy
weight is by measuring your waist.
1. Place a tape measure around your waist at
the halfway point between the bottom of
your ribs and the top of your hip bone.
2. Make sure the tape is snug but
doesn’t compress your skin.
3. Measure after breathing out.
As a guide, a healthy waist measurement
is: less than 31.5” for women, less than 37”
for men.
10 Ways to Reduce Your Cancer Risk
9
SCIENCE
Weight and cancer risk–what’s the link?
There is strong evidence that being overweight increases the risk of the following cancers: colorectal,
esophageal, pancreatic, kidney, endometrial, breast
(in postmenopausal women) and gallbladder.
Scientists report several reasons for this link. For
example, research shows that fat cells release
hormones such as estrogen, which increases the
risk of breast cancer.
Studies have also shown that fat, particularly if
it is stored around the waist, increases the level
of “growth hormones” the body produces. Having high levels of these hormones is linked to a
greater risk of some cancers.
for maintaining a healthy weight
 Choose foods lower in calorie density.
“Calorie density” describes how many calories foods contain bite-for-bite. To maintain
a healthy weight, it’s best to choose mostly
lower calorie-dense foods, like vegetables and
fruits, which naturally have fewer calories but
are filling because they contain plenty of water
and fiber. (See page 15.)
 Keep an eye on portion size.
Only eat when you’re hungry and stop before
you feel full. With moderate- to high-calorie
foods, choose small serving sizes to control
how much you’re eating.
 Be physically active.
Keeping active helps burn calories, which are
stored as fat if they are not used.
 Start today by measuring your waist.
Use our guide on page 9.
Following the other Recommendations in this booklet can also help you to maintain a healthy weight.
Find out more about this Recommendation
at www.aicr.org
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10 Ways to Reduce Your Cancer Risk
2
Move more
Be physically active for at least
30 minutes every day.
What is physical activity?
Physical activity is anything that gets your body moving. Being active doesn’t have to mean going to the
gym; there are plenty of other ways to be active that
you can fit into your usual routine.
Most of us know that regular physical activity keeps
our heart healthy and reduces our risk of heart disease. The good news is that it also reduces our risk
of cancer. Along with helping us to avoid weight gain,
research shows that activity itself has a direct role
in preventing some cancers. Regular physical activity
can also help to reduce your risk of Type 2 diabetes.
What type of activity should I do?
The short answer is that any type of activity is good.
Activity can be described as moderate or vigorous. If
you can, aim to do a mixture of both.
Moderate activity is anything that gets your
heart beating a bit faster and makes you
breathe more deeply. Brisk walking, strength
training, gentle swimming and dancing are
examples of moderate activity.
© Lisa F. Young/Fotolia
Vigorous activity is any activity that
raises your heart rate and makes you
feel warm, start to sweat and feel out of
breath. Good examples include jogging,
aerobics, working out at the gym and
games like softball or tennis.
Remember: Anything is better than
nothing! So start with gentle activity and build up slowly until you
reach your target. The more you
do each day, the more you are
helping to reduce your cancer risk.
10 Ways to Reduce Your Cancer Risk
11
SCIENCE
Physical activity and cancer risk–
what’s the link?
There is strong evidence that physical activity
helps protect against colorectal cancer, breast
cancer (in postmenopausal women) and endometrial cancer. Scientists are still investigating
exactly how this connection works.
Studies show that regular activity can help to
keep our hormone levels healthy. This is important because having high levels of some hormones can increase our cancer risk.
Physical activity may also
strengthen our immune system and
helps keep our
digestive system
healthy.
© Ryan McVay/Getty Images
Make Time + Break Time = Cancer Protection
Ann
Ann
Mike
Mike
Kim
Kim
Joe
Joe
Types
of activity: Moderate
Moderate
/ Vigorous Break Br
Types of
activity:
/ Vigorous
12
10 Ways to Reduce Your Cancer Risk
reak
for keeping active
 Make 30 minutes part of your everyday
routine.
There are plenty of ways to build activity into
your daily routine, like cycling and walking.
Try doing jumping jacks or stretching during TV commercials, parking the car a little
farther away from your destination or taking a
quick walk around the block after dinner.
 Break up your sedentary time with
some activity.
It’s easy to spend hours sitting without realizing it. Time spent watching television, reading
and being on the computer can all add up. Try
to take a break every 30 or 60 minutes with a
short walk or desk exercises. Or swap some of
these sedentary activities for more active ones
like going for a walk with friends or starting a
new active hobby like dancing or swimming.
Daily Daily
ActivityCancer
Cancer
Activity
Risk Risk
HIGHER
HIGHER
Sedentary
Sedentary
LOWER
LOWER
10 Ways to Reduce Your Cancer Risk
13
Being active can help you maintain
a healthy weight
As well as directly reducing the risk of some cancers,
physical activity is also a great way to help to maintain a healthy body weight, another way to lower your
cancer risk.
Being moderately active for 30 minutes a day is a
great starting point. For maximum health benefits,
scientists recommend that we aim for 60 minutes or
more of moderate activity every day, or 30 minutes
or more of vigorous activity. Try to build up to this as
your fitness improves.
© Karl Weatherly/Getty images
Find out more about this
Recommendation at www.aicr.org
14
10 Ways to Reduce Your Cancer Risk
3
Opt for foods
lower in
calorie density
Why is calorie density important?
Eating lower calorie-dense foods most of the time can
help you achieve and stay a healthy weight. And maintaining a healthy weight is one of the most important
ways to reduce cancer risk.
What is calorie density?
All foods have calories, but some are more packed
with calories than others. Foods that contain a lot of
calories per bite are known as calorie-dense foods.
They tend to be high in fat and/or sugar and can
cause weight gain.
Eating even a small amount of calorie-dense foods
means taking in a lot of calories; eating a lot of these
foods regularly will likely lead to weight gain.
How to spot calorie-dense foods
High calorie-dense foods:
• Contain high amounts of added fat, such as regular
chips and other fried foods.
• Are made with high amounts of added sugar and
fat, such as cookies, candy and rich desserts.
• Contain little fiber, such as processed breads, cere-
als and snack foods.
• Are naturally high in fat, such as high fat meats and
© 1999istek/fotolia
cheese.
Note: A few calorie-dense foods,
eaten in small amounts are
valuable sources of nutrients.
These include nuts, seeds
and some oils.
10 Ways to Reduce Your Cancer Risk
15
Low calorie-dense foods:
• Contain little added fat or sugar
• Contain plenty of fiber and water, such as fresh or
plain frozen or canned vegetables and fruit
• Help you feel fuller for longer; for example, beans,
brown rice and other whole-grain foods
Low calorie-dense foods should form the majority of
your diet.
Avoid drinking
sugary beverages
Choose healthier alternatives.
What are sugary drinks?
Sugary drinks include carbonated beverages like regular sodas as well as sweetened iced tea, lemonade,
many “energy” drinks and juice drinks.
© Africa Studio/fotolia
Even too much 100 percent fruit juice can add too
many calories, so it’s best for most people to limit
juice to one 6-ounce glass a day.
SCIENCE
Calorie-dense foods and cancer risk–
what’s the link?
Scientific evidence shows that diets made up of too
many calorie-dense foods, particularly processed
foods that are often high in sugar or fat, increase
our risk of becoming overweight or obese, which in
turn increases our risk of a number of cancers.
Evidence also shows us that foods low in calorie
density help us to maintain a healthy weight.
Sugary drinks, weight gain and cancer risk–
what’s the link?
Strong evidence says that regularly consuming
sugary drinks contributes to weight gain. These
beverages are easy to drink in large quantities
and are often available in “super-sized” portions
but don’t make us feel full, even though they are
quite high in calories.
So, to stay a healthy weight and lower your risk of
cancer, avoid sugary drinks.
for healthy eating
 Cut down on highly processed foods.
In general, the healthiest foods have only
been minimally processed, such as vegetables, fruits, whole-grain products and beans.
 Swap sugary drinks for healthy alternatives.
Water – tap or bottled, still or sparkling—is
always the best choice. Unsweetened tea
and coffee are also good options.
Find out more about this
Recommendation at www.aicr.org
10 Ways to Reduce Your Cancer Risk
17
4
Enjoy a plantbased diet
Eat more of a variety of vegetables,
fruits, whole grains and beans.
Basing our diets on plant foods can reduce our risk of
cancer. These foods contain plenty of fiber, water and
health-protective nutrients and natural compounds
called phytochemicals. Plant foods also tend to be
lower in calories, so they can help you maintain a
healthy weight.
What are plant foods?
Broadly speaking, plant foods fit into these main categories. Aim to eat mostly plant foods at each meal.
1. Vegetables
There are non-starchy and starchy types of vegetables:
• Non-starchy vegetables include leafy greens,
tomatoes, broccoli, cauliflower, summer squash
and carrots. Eat mostly non-starchy vegetables.
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10 Ways to Reduce Your Cancer Risk
• Starchy vegetables include corn and white pota-
toes. Eat moderate amounts of starchy vegetables.
• You can use frozen, dried and canned vegetables
(packed in water and with no added salt). The wider
a variety you eat, the better.
2. Fruits
•
Choose fresh, frozen or fruits canned in water, juice
or light syrup.
• Limit juice to 6 ounces daily and choose 100
percent juice rather than juice blends made with
sweetened water.
3. Grains
• Eat mostly whole grains, including brown or wild
rice, oats, whole-wheat pasta and whole-wheat
bread.
• Limit processed grain foods such as white rice,
white flour pasta and white bread.
4. Dry beans and legumes
• Split peas and dry beans such as lentils, chick-
peas, pinto, kidney and other beans.
• Legumes are high in protein and fiber; they can
count as a protein serving or as a vegetable.
Vegetables and fruits: How much in one serving?
As a guide, a standard serving size is:
• A half-cup of cooked vegetables
• A cup of raw leafy greens like lettuce or spinach
• A medium-sized piece of fruit like an apple
• One cup of melon cubes
• One-half cup of smaller fruit like grapes
• One-quarter cup of dried fruit like raisins
• A small glass (6 ounces) of 100 percent fruit
juice—limit to one serving per day
for weight management.
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For delicious, healthy recipes
visit the AICR Test Kitchen at
www.aicr.org.
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© Nancy R. Cohen/Getty images
• Two small fruits like apricots or plums
it
c hen
10 Ways to Reduce Your Cancer Risk
19
SCIENCE
Plant foods and cancer risk–what’s the link?
Research shows that vegetables and fruits probably protect against a number of cancers, including
those of the mouth, pharynx, larynx, esophagus,
and stomach.
Our most recent update on colorectal cancer found
strong evidence that eating plenty of foods containing dietary fiber decreases the risk of colorectal
cancer. These foods include vegetables, fruits,
whole grains and beans. Fiber has many benefits,
including helping food to move through our digestive system.
Vegetables and fruits may protect against cancer
because they contain vitamins and minerals that
help to keep our bodies healthy and strengthen
our immune system. They are also sources of
substances called phytochemicals. These natural
compounds can help to protect cells in the body
from damage that can lead to cancer. The wider a
variety you eat, the better.
Plant foods can also help us to maintain a healthy
weight because most of them are lower in calorie
density.
for eating a plant-based diet
 At least 5 a day, every day.
Vegetables and fruits are the building blocks
of a healthy diet – they are high in nutrients
like vitamins and minerals. Aim for at least
five servings a day. Most are also low in calories and are good sources of fiber, so they
are filling and can help us avoid weight gain.
 Fill 2⁄3 or more of your plate with plant foods.
When preparing a meal, fill at least twothirds of your plate with plant foods like
vegetables, brown rice, whole-grain cereal
and pasta, beans and fruits.
Find out more about this
Recommendation at www.aicr.org
20
10 Ways to Reduce Your Cancer Risk
5
Make less
room for red meat
Eat less red meat such as beef,
pork and lamb.
What is red meat?
Red meat refers to beef, pork, lamb—such as steak,
hamburgers, porkchops and roast lamb.
Red meat can be part of a healthy, balanced diet,
but you don’t need to eat it every day. Aim for less
than 18 ounces (cooked weight) per week. As a rough
guide, 18 ounces of cooked red meat is about 24
ounces of boneless raw meat.
Our advice about red meat
Although eating a lot of red meat is linked to colorectal cancer, it is a good source of nutrients including
protein, iron and zinc. The
evidence shows that
eating up to 18
ounces (cooked
weight) of red
meat per week
does not
substantially
raise cancer
risk. Regularly eating
more than
this, however,
does increase
your risk of
colorectal cancer.
10 Ways to Reduce Your Cancer Risk
21
Avoid processed meats
Avoid processed meats such as ham, bacon, hot
dogs and most deli meats (including processed
meats made with chicken or turkey).
What are processed meats?
Processed meat has been preserved by smoking, curing or salting or by adding preservatives. Examples of
processed meats include: ham, bacon, pastrami, salami, hot dogs and sausage. Hamburgers and ground
meat are not considered processed meat unless they
have been preserved with salt or chemical additives.
Research has shown that eating processed meat increases cancer risk. If you do eat meat, then choose
unprocessed meat as often as you can.
SCIENCE
Red meat and cancer risk–what’s the link?
There is strong and convincing evidence that eating a lot of red meat is a cause of colorectal cancer. One possible reason for this is that “heme,”
the compound that gives red meat its color, may
damage the lining of the colon. Studies also
show that people who eat a lot of red meat tend
to eat fewer plant-based foods, so they benefit
less from the cancer-protective properties in
vegetables, fruits, whole grains and beans.
Processed meats and cancer risk–
what’s the link?
There is strong, convincing evidence that processed meat is a cause of colorectal cancer.
When meat is preserved by smoking, curing
or salting, or by the addition of preservatives,
cancer-causing substances (carcinogens) can be
formed. These substances can damage cells in
the body, leading to the development of cancer.
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10 Ways to Reduce Your Cancer Risk
© gekaskr/fotolia
What about nitrite- or nitrate-free products? As of
now, there isn’t enough evidence to know whether
these kinds of processed meats pose a risk because
they may still be smoked or processed with added
salt or preservatives. You may wish to opt for varieties without nitrites; however this does not necessarily remove the risk from other processing additives.
More research is needed.
Find out more about this
Recommendation at www.aicr.org
for eating less red meat and
avoiding processed meats
 Keep several meals a week red-meat
free.
Swap your meat for fish or poultry.
 Eat more beans and vegetables or try
halving the quantity of red meat and
adding beans instead.
For example, you could make a chili with
extra kidney beans. Beans are inexpensive, nutritious and tasty.
 Swap processed meats for healthier
alternatives.
Instead of bacon, chorizo or salami,
choose fresh roasted poultry, fish, bean
spreads (like hummus) or nut butters.
10 Ways to Reduce Your Cancer Risk
23
6
Cut down
on alcohol
To reduce your cancer risk as much as possible,
we recommend not drinking alcohol at all. However, if you do drink alcohol, try to limit your
intake to no more than two drinks a day for men
and one drink a day for women.
What is a “drink”?
One standard drink is:
12 fluid ounces of normal
strength (3-5% alcohol content) beer
1 fluid ounce of 100-proof
liquor, such as bourbon or
vodka
5 fluid ounces (8-14%
alcohol content) of wine
12 fluid ounces
(4% alcohol content) of
alcoholic lemonade or other
carbonated drink
24
10 Ways to Reduce Your Cancer Risk
Left © TheVectorminator/istock, right © yasonya/veer
1.5 ounces of 80-proof
liquor, such as vodka or
whisky
In recent years, both the portion size and alcohol content of alcoholic drinks such as wine have increased.
Beers have also become stronger, making it easy to
drink more alcohol than we realize.
Did you know?
The risk of some alcohol-related cancers is even
greater if you smoke. For more about the links
between tobacco and cancer, see page 35.
Can alcohol make me gain weight?
Yes, alcoholic drinks can be surprisingly high in calories and offer little, if any, nutritional benefit.
For example:
• A 12-ounce bottle of beer (3-5 percent alcohol
content) contains approximately 140-180 calories (light beer has about 70-125 calories per 12
ounces, and non-alcoholic beer contains fewer
calories than light beer).
• A standard 5-ounce glass of wine contains about
100-140 calories, depending on dryness or sweetness. Mixed drinks can also be high calorie, for
example a 4½ ounce pina colada contains 250
calories.
So cutting down on
the amount you drink
could play an important role in helping
you to lose weight or
maintain a healthy
weight and, in turn,
help to reduce your
cancer risk.
10 Ways to Reduce Your Cancer Risk
25
SCIENCE
Alcohol and cancer risk–what’s the link?
There is strong scientific evidence that all types
of alcoholic drinks increase the risk of a number
of cancers.
In particular, there is strong evidence that alcohol increases the risk of cancers of the mouth,
pharynx, larynx, esophagus and breast, as well
as colorectal cancer in men. Alcoholic drinks also
probably increase the risk of liver cancer, as well
as colorectal cancer in women.
Scientists are still researching the ways alcohol
can lead to cancer. One theory is that alcohol
can directly damage our DNA.
for reducing your alcohol intake
 Opt for the smallest serving size.
Avoid double measures, which are often
encouraged as better value.
 Dilute alcoholic drinks or choose
low-alcohol alternatives.
 Alternate between alcoholic and
non-alcoholic drinks.
 Aim to keep some days each week
alcohol-free.
Find out more about this
Recommendation at www.aicr.org
26
10 Ways to Reduce Your Cancer Risk
7
Eat less salt
Limit consumption of salty foods
and foods processed with salt.
Consuming too much salt can increase our risk of
stomach cancer as well as high blood pressure.
What is salt?
“Salt” is the common name for a chemical compound
made up of sodium and chloride. Our bodies need
sodium in small amounts.
How much sodium do we need?
Our daily intake of sodium should be less than
2,300 mg (1 teaspoon of salt) per day. However, on
average, Americans consume 3,300 mg of sodium
daily, mainly from processed foods.
If you are age 51 and older, African American and/
or have hypertension, diabetes or chronic kidney disease, aim for 1,500 mg of sodium per day. Limiting
sodium can be challenging, but see page 28 for ways
to cut down.
Where does the salt we eat come from?
75% comes
from processed
foods like
prepared meals,
cheese, potato
chips, bread
and processed
meats
25% is added
during cooking
or at the table
10 Ways to Reduce Your Cancer Risk
27
SCIENCE
Salt and cancer risk–what’s the link?
Research has shown that eating high amounts
of salt and salt-preserved foods are probably a
cause of stomach cancer. A high salt intake can
damage the lining of the stomach in ways that
make cancer more likely.
for eating less salt
 Check food labels and select products
labeled “low sodium” or “no added salt.”
Bear in mind that foods labeled as “reduced salt/sodium” can still be quite high
in sodium. Choose canned or packaged
food with no added salt.
 Gradually reduce, then cut out, the salt
you add at the table and limit what you
add in cooking.
Your tastebuds should adjust within a
few weeks, allowing you to enjoy the true
taste of food and notice more subtle
flavors.
 Use spices, herbs, garlic and lemon
instead of salt.
Black pepper, red pepper flakes, cinnamon or ginger and herbs such as basil
and bay leaves all add flavor to food
quickly and easily.
Find out more about this
Recommendation at www.aicr.org
28
10 Ways to Reduce Your Cancer Risk
8
For cancer
prevention, don’t
rely on dietary
supplements
Enjoy a balanced diet.
What are dietary supplements?
Dietary supplements contain vitamins, minerals,
herbs, amino acids and other compounds and can be
found in pill, capsule, tablet or liquid form.
Dietary supplements and cancer risk – what’s
the link?
Research does not support taking supplements for
cancer prevention. In some studies, specific supplements actually increased risk of certain cancers.
© Melpomene/canstock
For many people, by eating a balanced diet rich in
vegetables, fruits and other plant-based foods, it is
possible to obtain all the needed nutrients for good
health.
However, some groups of people
will benefit from taking
supplements for specific
health reasons. For
more advice tailored to
your specific needs,
speak to your healthcare provider.
For more information, visit the National
Institutes of Health Office of Dietary
Supplements at www.ods.od.nih.gov.
10 Ways to Reduce Your Cancer Risk
29
for a balanced diet without
dietary supplements
 Eat whole foods.
Whole foods contain many substances you
need for good health, including fiber, vitamins, minerals and phytochemicals (naturally occuring plant chemicals). Although
some of these substances are available
as supplements, research suggests that
health benefits may come from these substances working together in a varied diet.
 Eat a variety of vegetables and fruits.
Eating lots of different fruits and vegetables means getting a wide variety of
vitamins, minerals and health-promoting
phytochemicals. Try to eat several different vegetables and fruits each day.
 Eat a balance of plant foods, fish, poul-
try, meat and dairy foods.
Filling at least 2⁄3 of your plate with plant
foods will help you to achieve a healthy
balance.
© desertsolitaire/fotolia
Find out more about this
Recommendation at www.aicr.org
The following two Recommendations
apply to specific groups.
30
10 Ways to Reduce Your Cancer Risk
9
If you can,
breastfeed
your baby
Moms should aim to breastfeed
their babies exclusively for up to 6
months and then add other liquids
and foods.
Breastfeeding is a natural and healthy choice for
mothers and babies. If you are able,
it’s best to breastfeed your baby
exclusively up to the age of
six months, and then continue breastfeeding with
additional foods appropriate for an infant.
© Flashon Studio/fotolia
Benefits for you and
your baby
Breastfeeding has many
benefits for babies. Breast milk
contains all the nutrients
your baby needs for healthy
development in the first
six months of life and
helps your baby
grow at the right
pace. It helps
protect your
baby from
infection and
disease as well.
10 Ways to Reduce Your Cancer Risk
31
Breastfeeding can also help you and your baby get
closer physically and emotionally.
Research also shows that children who have been
breastfed are less likely to be overweight or obese as
adults. Maintaining a healthy weight throughout life is
an important part of lowering your risk of cancer.
AICR’s Recommendation supports guidance from the
World Health Organization and UNICEF that babies
should be exclusively breastfed until they are six
months old.
Did you know?
There is also strong evidence that breastfeeding can
help to protect mothers from breast cancer.
If you’re planning to breastfeed your baby, your
health-care provider or a lactation expert will be able
to provide more information and support.
SCIENCE
Breastfeeding and cancer risk–
what’s the link?
Breastfeeding lowers the levels of some cancerrelated hormones in the mother’s body, which
can help reduce the risk of breast cancer in
mothers.
Research shows that breastfed babies are less
likely to become overweight or obese compared
to babies fed infant formula.
Find out more about this
Recommendation at www.aicr.org
32
10 Ways to Reduce Your Cancer Risk
10
Cancer survivors
and cancer
prevention
After treatment, cancer survivors
should follow the Recommendations for Cancer Prevention.
Anyone who has been diagnosed with cancer should
receive nutrition advice from an appropriately trained
health professional. Once treatment has been completed, if you are able to do so (and unless otherwise
advised), aim to follow our cancer prevention Recommendations for diet, healthy weight maintenance
and physical activity.
© BVDC/Bigstock
If you are a cancer survivor and you want to
reduce your risk of a
recurrence or a new
diagnosis of cancer,
the best advice is to
follow the Recommendations in this booklet
for diet, healthy weight
and physical activity.
However, if you are
currently undergoing treatment for
cancer you’re
likely to have
special nutritional
requirements and/
or physical challenges. In these
cases, it’s best to
10 Ways to Reduce Your Cancer Risk
33
SCIENCE
Cancer survivors and preventing
recurrence–what’s the link?
Growing evidence shows that physical activity
and other lifestyle choices that help us to maintain a healthy weight may help to prevent cancer
recurrence and improve quality of life for many
survivors.
In 2010 the American College of Sports Medicine
(ACSM) published recommendations that cancer
survivors “avoid inactivity;” established researchbased physical activity guidelines for specific cancers; and generally advised survivors to follow
the physical activity guidelines for all Americans.
For more information, visit www.health.gov/
PAGuidelines. The Recommendations in this publication can also reduce the risk of other chronic
diseases like heart disease and diabetes, for
which some cancer survivors have a higher risk.
ask appropriately trained health professionals (such
as oncology dietitians and/or exercise specialists) for
advice. This is also true if you are a cancer survivor
whose treatments have affected your ability to eat or
digest some foods—for example, if you have undergone a gastrectomy or a colostomy.
Future research priorities
More than 13 million people in the United States are
living longer with a diagnosis of cancer. This is likely
to increase as treatments for the disease improve.
Preventing a recurrence of the disease in cancer survivors is a new focus of research, and it is a priority
for AICR to fund more studies in this area.
Find out more about this Recommendation at
www.aicr.org or in our free brochures:
Nutrition of the Cancer Patient
Nutrition and the Cancer Survivor
Surviving Cancer with Physical Activity
To download, visit www.aicr.org/publications
or call 1-800-843-8114 to order.
34
10 Ways to Reduce Your Cancer Risk
And, always
remember – do not
smoke or chew tobacco
Smoking or using tobacco in any
form increases the risk of cancer
and other diseases.
AICR’s expert advice focuses on diet, nutrition, physical activity and body fatness in relation to cancer risk.
However, no set of recommendations designed to prevent cancer would be complete without discouraging
the use of tobacco (as well as encouraging a healthy
diet, physical activity and weight management).
If you do smoke, quitting is the most important thing
you can do to reduce your risk of cancer. The positive news is that it’s never too late to stop and your
health will benefit immediately. Your health care provider can provide support and more information on
the many methods available to help you quit.
SCIENCE
© Nikolai Sorokin/fotolia
Tobacco and cancer risk–what’s the link?
Tobacco can cause cancer whether it is smoked,
chewed or used in other ways, and it is particularly harmful when combined with alcohol.
Research has shown that passive smoking—just
breathing in someone else’s smoke—is also
harmful. Tobacco causes 90 percent of lung cancers and is also linked to cancers of the mouth,
pharynx, larynx, esophagus, pancreas, cervix,
kidney and bladder, stomach, colon and liver.
10 Ways to Reduce Your Cancer Risk
35
AICR’s Recommendations
for Cancer Prevention
• Be as lean as possible without becoming
underweight
• Be physically active for at least 30 minutes
every day
• Avoid sugary drinks. Limit consumption of calorie-
dense foods (particularly processed foods high in
added sugar, or low in fiber, or high in fat)
• Eat more of a variety of vegetables, fruits, whole
grains and beans
• Limit consumption of red meats (such as beef,
pork and lamb) and avoid processed meats
• If consumed at all, limit alcoholic drinks to 2 for
men and 1 for women a day
• Limit consumption of salty foods and foods pro-
cessed with salt (sodium)
• Don’t use supplements to protect against cancer
Special Population Recommendations
• It is best for mothers to breastfeed exclusively
for up to 6 months and then add other liquids
and foods
• After treatment, cancer survivors should follow
the Recommendations for Cancer Prevention
And, always remember—do not smoke or
chew tobacco
36
10 Ways to Reduce Your Cancer Risk
The science behind
our advice
The information in this booklet is based on the most
up-to-date scientific evidence. Reliable and trustworthy research is at the heart of our advice and you can
be sure the information we provide is accurate and
evidence-based.
Our information is based on our expert report and
Continuous Update Project, which look at all the
research available. This means we are giving the
most authoritative advice about how you can reduce
your risk of cancer. We only make recommendations
where independent experts think the evidence is
strong enough to do so.
© istock
10 Ways to Reduce Your Cancer Risk
37
Keeping the evidence current with
the Continuous Update Project (CUP)
Our Continuous Update Project
provides an ongoing review of
diet, physical activity and cancer
research. It collects the most
up-to-date evidence available
on how people can reduce their
cancer risk through weight management, diet
and physical activity. The CUP reviews new
research findings along with all the studies
analyzed for our expert report—Food, Nutrition,
Physical Activity, and the Prevention of Cancer:
a Global Perspective. An expert panel of scientists assess the CUP reviews and ensure our
cancer prevention advice is always up-to-date.
CUP reports include:
2011 Colorectal Cancer
2009 Breast Cancer
Published in 2007 by AICR and
the WCRF global network, our
expert report involved leading
scientists and researchers who
reviewed and analyzed more than
7,000 studies. An independent
panel of 21 world-renowned scientific experts
evaluated and interpreted these studies. They
then developed our 10 evidence-based Recommendations for Cancer Prevention, kept up-todate today through our CUP.
Find out more:
www.dietandcancerreport.org
38
10 Ways to Reduce Your Cancer Risk
© Aaron Amat/fotolia
Our Expert Report
10 Ways to Reduce Your Cancer Risk
39
About AICR
The American Institute for Cancer Research (AICR) is
the cancer charity that fosters cancer prevention and
survivorship through healthy diets, physical activity and
body weight. About one-third of the most common cancers could be prevented this way. By raising awareness
of this message, we hope that many thousands of lives
will be saved. The education and research programs of
AICR are funded almost entirely by donations from the
public.
We fund cutting edge cancer research and help people
make choices that reduce their chances of developing
cancer. We are part of a global network of charities that
are committed to preventing cancer.
You can support AICR’s life-saving research and education in a variety of ways:
• make a donation online at www.aicr.org;
• write to AICR, 1759 R Street, NW, P.O. Box 97167,
Washington, DC 20090-7167; or
• include a bequest in your will.
For more information, contact our Gift Planning Department at 1-800-843-8114. The American Institute for
Cancer Research is a 501(c)(3) tax-exempt organization. For more information or to become a supporter,
please call or write: American Institute for Cancer
Research, 1759 R Street, NW, P.O. Box 97167, Washington, DC 20090-7167
1-800-843-8114 or visit www.aicr.org
AICR is part of the World Cancer Research Fund global
network, which consists of the following charitable
organizations: the umbrella association, World Cancer
Research Fund International (WCRF International); the
American Institute for Cancer Research (AICR); World
Cancer Research Fund UK (WCRF UK); World Cancer
Research Fund Netherlands (WCRF NL); and World
Cancer Research Fund Hong Kong (WCRF HK).
© 2012 AICR
Latest update May 2013
40
10 Ways to Reduce Your Cancer Risk
AICR Guidelines for Cancer Prevention
The choices you make about food, physical
activity and weight management can reduce
your chances of developing cancer.
• Choose mostly plant foods, limit red meat and
avoid processed meat.
• Be physically active every day in any way for 30
minutes or more.
• Aim to be a healthy weight throughout life.
And always remember − do not smoke or
chew tobacco.
www.aicr.org
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