General Health

The Top 10 Things You Can Do To Prevent Cancer or Find It Early

13 mins read

For example, you could hear on the news one night that fish is beneficial to your health. Another report may come in the following night claiming that fish is poisonous. Oh my goodness! We’ve all had the feeling of being enveloped by a vast Cloud of Confusion when confronted with even the most basic of dietary concerns.

Because of this, it is critical to conduct a large-scale evaluation on lifestyle behaviours and cancer prevention. It is not based on a single little research that has been sensationalised in the media. Instead, the conclusions of more than 7,000 research have been condensed into a single 517-page statement, which has the endorsement of the world’s leading health agencies, including the Food and Agriculture Organization of the United Nations and the World Health Organization.

According to the World Cancer Research Fund and the American Institute of Cancer Research (AICR), the review entitled “Food, Nutrition, Physical Activity, and Cancer Prevention: A Global Perspective” was completed after a five-year investigation by a panel of distinguished scientists from around the world. The review was coordinated by the World Cancer Research Fund and the AICR.

They also didn’t start at the beginning of the project. This is the second edition of a book that Dr. Gail Harrison, a UCLA researcher and member of the Institute of Medicine, refers to as “the Bible of Nutrition and Cancer.” The first version was released in 1997, and this is the second edition.

This is how science works. To paraphrase an old E.F. Hutton ad, when the World Cancer Research Fund/American Institute of Cancer Research document speaks, people should pay attention. It is the most comprehensive study yet produced on cancer prevention and healthy living.


There’s even more wonderful news to report. The paper includes ten essential lifestyle suggestions that are shown to be effective in lowering the risk of cancer in many, if not most, instances. And those ten suggestions are quite similar to what you’re currently doing – following the Pritikin Program – which is great news.

So, in order to maximise cancer prevention, it is not necessary to get entangled in the newest commotion on the evening news. There’s no need to second-guess whether or not you’re doing the correct thing. You certainly are.

Follow these 10 cancer-prevention suggestions:

Maintain a healthy weight throughout maturity.

Keep a healthy weight throughout life may be one of the best strategies to prevent cancer, according to an independent panel of 21 prominent experts from universities across the globe, including Penn, UCL, Kyushu University in Japan, and Harvard School of Public Health.

Throughout the 517-page study, the theme is that we can reduce our risk of cancer. It’s worth mentioning. Many individuals realise they can minimise their risk of heart disease, but many see cancer as a huge, unpredictable beast.

No way. “Only a tiny percentage of malignancies are hereditary. “Environmental variables are important and can be changed,” the worldwide panel decided. “Diet, exercise, and body composition all have a role in cancer prevention.”

From age 21, being as slender as feasible within the normal range is ideal for cancer prevention, although losing weight at any age is beneficial. A 5% to 10% weight reduction is significant.

Get 30 minutes of daily exercise.

Physical exercise protects against cancer and weight gain, according to the WCRF/AICR cancer study.

The research recommended moderate movement, such brisk walking, which implies strolling as if you had someplace to be (and are running late).

As your fitness improves, aim for 60 minutes of moderate exercise or 30 minutes of strenuous activity daily.

Limit calorie-dense foods. Avoid sweet beverages.

For weight loss, avoid calorie-dense items like fatty fast food, dry processed foods like chips and candy bars, and even healthier choices like bagels, pretzels, and dried cereal. Because all dry, processed foods are high in calories per serving. It’s incredibly simple to eat 1,000-2,000 calories before you’re full.

The latest cancer research indicated that processed meals are more calorie rich than fresh ones.

Fill your day with water-rich meals including fruits, vegetables, beans, hot cereals, potatoes and other starchy veggies. Foods high in water and fibre give a lot of volume but not many calories.

Avoid calorie and sugar-laden beverages. Sugary drinks give calories but do not appear to generate satiety or compensatory decrease in later calorie intake, according to the cancer analysis.

Eat largely plant-based meals.

Eat at least five servings of fruits and vegetables daily, plus whole grains and/or legumes (beans) with every meal. “These, not animal products, are the recommended daily meal centre.”

All of these foods are high in dietary fibre, micronutrients, and have low to moderate calorie density.

Start each lunch and supper with a large delicious salad, as instructed by your Pritikin certified dietitians. That’s huge. In this scenario, “supersizing” is beneficial.


Start with a huge bowl of greens at salad bars. Add heaps of colourful vegetables and lean protein such beans, tofu, white meat chicken, or seafood if desired. Beans are rich in fibre and can keep you full for a long time.

Avoid red meat and processed meat.

Breast, colon, esophageal and prostate cancer are among the malignancies cited in the WCRF/AICR study.

Furthermore, “high-animal fat diets are generally rich in calories, increasing the risk of weight gain.”

Experts say the typical person should consume no more than 11 ounces of red meat each week, with little or no processed meat.

Experts suggest avoiding red meat in favour of chicken and fish. “Flesh from wild animals, birds, and fish is favoured over domesticated and industrially raised creatures.”

The Pritikin Program advises no more than 3.5 to 4 ounces (cooked) of animal protein per day. Seafood is best, save for high-cholesterol options like eel, conch, and squid. Choose skinless white poultry or grass-fed wild game like buffalo, elk, and venison every week. Limit your red meat intake to once a month or less.

Limit booze.

While the WCRF/ACIR panel considered the evidence indicating moderate alcohol use may reduce the risk of coronary heart disease, the findings on cancer suggest that “even small doses of alcohol should be avoided.”

Alcohol is connected to oral, throat, colorectal, and liver cancer.

The cancer report advises men to drink no more than two drinks per day and women to drink no more than one.

These moderate amounts of intake reduce heart disease risk only in middle-aged and older people, when heart disease is a major issue.

A cardiologist believes the drinking age should be about 40, since alcohol has no advantage for those under 40. They just drive into ditches. Every year, almost 100,000 Americans die from alcohol-related illnesses and traumas including vehicle accidents.

Limit salt intake.

“Salt is important for human health and survival, but at amounts far lower than those commonly consumed,” the cancer study concluded. Salt and salt-preserved foods may cause cancer, especially stomach cancer.

To prevent cancer, the panel advises consuming fewer than 2,400 mg of sodium each day. (Salt contains 40% sodium and 60% chloride.)

The Pritikin Program, like the Institute of Medicine, encourages adults to consume between 1,200 and 1,500 mg of salt per day to prevent cancer and cardiovascular disorders including hypertension and heart attacks. From 19 to 50, limit salt intake to 1500 mg/day. 1300 mg sodium or less for those 51-70, and 1200 mg sodium or less for those 70 and above

With 3,000 mg of salt per serving of spaghetti marinara and almost double the sodium of potato chips, it’s no minor feat.

And we always pay. America’s hypertension is skyrocketing. Our lifetime risk of hypertension has risen to 90%. It’s a major issue since hypertension triples the chance of dying from heart disease.

The good news is that the Pritikin Program has shown significant reductions in blood pressure. Of 1,117 hypertensives studied at Pritikin Longevity Center, 55% went off medication. They returned home three weeks later without their blood pressure medication.

Don’t rely on supplements to satisfy nutritional demands.

The WCRF/AICR panel determined that using supplements to prevent cancer might have unintended consequences. Dietary supplements are not the finest source of nutrition.

“Fortified” goods, which emerged in the United States in 1988 with practically every processed meal being “Fortified With Oat Bran,” are suspect. Unhealthy foods are made “healthy” by removing one element from unhealthy foods (Trans-Fat-Free Crisco).

Only the most truly healthy foods, the humble carrots and green beans and other fruits and vegetables, have never been branded as “fortified” or “good for you.” Naturally high in almost all nutrients, but never at dangerously high amounts.

In the end, we should avoid foods with health claims, writes Michael Pollan in his riveting book The Omnivore’s Dilemma. These are generally highly processed, and the claims are often questionable at best, Pollan says.


Also, margarine, one of the first modern foods to promise superior health benefits over traditional diets, has been linked to cardiovascular disease. In a world where Mars can brag about its plant-sterol-enriched chocolate bars and KFC its trans-fat-free drumsticks, health claims are hopelessly compromised

Final Thoughts

There are healthy habits you can adopt that will significantly lower your risk for certain cancers. Smoking is by far the leading risk factor for lung cancer, and it contributes to other cancers such as mouth, throat, cervical and bladder cancer. Improving your diet is one of the most important things you can do to stay healthy, and certain foods can impact your cancer risk. Maintaining a healthy weight and getting regular medical care are two great ways to lower your cancer risk. When you’re out in the sun, always apply sunscreen with an SPF of 15 or more.

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Disclaimer: Please understand that any advice or guidelines revealed here are not even remotely a substitute for sound medical advice from a licensed healthcare provider. Make sure to consult with a professional physician before making any purchasing decision if you use medications or have concerns following the review details shared above. Individual results may vary as the statements made regarding these products have not been evaluated by the Food and Drug Administration. The efficacy of these products has not been confirmed by FDA-approved research. These products are not intended to diagnose, treat, cure or prevent any disease.

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