Now there’s yet another reason to lose those excess kilograms and get off that couch. A new report on the link between diet and cancer has found that being overweight and not getting enough physical activity can greatly increase your risk of developing cancer. 

After ten years, 21 worldwide experts and countless reviews of scientific papers, the World Cancer Research Fund (WCRF) has finally released the much awaited report on Diet and Cancer. The WCRF released the report, “Food, Nutrition, Physical Activity and the Prevention of Cancer: A Global Perspective,” on November 1 in Hong Kong with simultaneous press conferences in Washington, D.C.and London. The report serves as an update to the first Expert Report released in 1997 and identifies certain foods, drinks and lifestyle choices that protect against or lead to the development of one or more types of cancer.   

The Report found that the most important risk factors for cancers were being overweight, being inactive and taking excessive amounts of foods and drinks that increase the risk of becoming overweight. 

Professor Jim Mann, University of Otago, Dunedin, New Zealand who was part of the expert panel told the Asian Food Information Centre (AFIC)  “The major changes from the report which was released by WCRF ten years ago is the extent to which obesity is a risk factor and the protective effects of physical activity. Most of the other recommendations are similar to the previous report including those on eating more plant food and limiting red meat intakes”.  

The Report emphasizes the importance of taking the messages within the context of a balanced diet and healthy lifestyle. “The panel judges that the avoidance of tobacco in any form, together with appropriate food and nutrition, physical activity and body composition, have the potential over time to reduce much and perhaps most of the global burden of cancer” said Professor Mann.  

The Report provides ten key recommendations for cancer prevention: The recommendations are listed in order of priority

1. Reduce excess body fat

2. Be more physically active

3. Limit consumption of energy dense foods and avoid sugary drinks to help control body weight.

4. Eat more foods of plant origin - cereals, fruits and vegetables.

5. Limit intake of red meat (beef, pork, lamb and goat) to 500g per week (3-4 servings) and avoid processed meats (ham, salami, bacon and other processed meats)

6. Limit alcohol intake

7. Limit salt intake and avoid mouldy cereals or pulses

8. Dietary Supplements are not recommended to reduce the risk of cancer

Professor Chen Junshi, National Institute of Nutrition and Food Safety, Chinese Center for Disease Control and Prevention, Beijing, China, commented on the relevance of the findings to Asia. “Cancer is a complicated disease and there are many issues that need clarification to elucidate the causes of cancer in China” he said. “ However, the new WCRF report clearly shows that the evidence that a healthy lifestyle could reduce all major cancer risk factors is very strong, among which a healthy body weight, proper physical activity, plant food based diets, no smoking and moderate alcohol consumption are the key strategies”.