CUTTING CANCER RISK; NEW STUDY TOUTS DIET, EXERCISE.

Byline: Brigid Schulte Knight-Ridder Tribune News Wire

Ten million people in the world developed cancer last year. And seven million died from it. But, according to a new report, between three million and four million people didn't need to get the dreaded disease. Not if they had watched what they ate.

In the first sweeping report on diet and cancer since the 1980s, medical experts from around the world concluded that between 30 percent and 40 percent of all cancers could be avoided by changing lifestyles and eating habits.

The bottom line: eat a plant-based diet, maintain a moderate weight throughout life, and get some exercise.

``Ten to 15 years ago, the notion was that cancer was caused by too many bad things lurking in our food supply,'' said Dr. Walter C. Willett of the Harvard School of Public Health and one of the authors. ``This report really turns things around and says, cancer comes, really, from not getting enough of the good things.''

Willett and 14 other experts spent three years reviewing 4,500 scientific studies from around the world on nutrition and cancer to come up with the 650-page report and their recommendations.

Among them are some familiar themes: cut down on red meat and salt, avoid alcohol, eat at least five daily servings of fruits and vegetables, eat more legumes and whole grains, and avoid processed foods and sugar. Recent studies show fruits and vegetables are a potent way to protect the body against cancer.

But what is new, is the importance of maintaining a steady and lean body weight throughout life. The report recommends gaining no more than 11 pounds during adulthood. And for the first time, the importance of getting exercise is highlighted. Those with desk jobs are advised to take a brisk, hourlong walk every day. And everyone should strive for at least one hour of vigorous exercise each week.

The report also emphasizes how important it is to refrigerate foods. Perishable foods kept for too long at room temperature can become contaminated with cancer-causing mycotoxins.

Fat, the latest dietary nemesis, was found to increase the risk of breast, colon and endometrial cancers for overweight post-menopausal women. But, surprisingly, they found little evidence that linked fat to other cancers.

Alcohol, the experts found, even as little as one drink a day, increased the risk of breast cancer in women. And heavy drinking increases the risk of cancers of the mouth, pharynx, larynx, esophagus and liver. They advise people to avoid alcohol, or to limit intake to no more than two drinks a day for men and one drink a day for women.

``Earlier reports emphasized cutting down on fat, whereas this puts physical activity and avoiding excess calories at a higher level,'' Willett said.

The report's authors say now is the time to start listening and acting on what are becoming old saws, five servings of fruits and vegetables a day.

The report, sponsored by the American Institute for Cancer Research and its affiliated World Cancer Research Fund, is meant to spark change, not only for individuals, but also for governments and policy-makers around the world.

ANTI-CANCER TIPS

Here are some tips issued by a panel of cancer researchers:

Choose predominantly plant-based diets rich in a variety of vegetables and fruits.

Avoid being underweight or overweight, and limit weight gain during adulthood to less than 11 pounds.

If you don't get much exercise at work, take an hour's brisk walk or similar exercise daily and also exercise vigorously for at least one hour a week.

Eat eight or more servings a day of cereals and grains (such as rice, corn, breads and pasta), legumes (such as peas), roots (such as beets, radishes and carrots), tubers (such as potatoes), and plantains (including bananas).

Eat five or more servings a day of a variety of other vegetables and fruits.

Limit consumption of refined sugar.

Limit alcoholic drinks to less than two a day for men and one for women. Better yet, don't drink.

Limit intake of red meat to less than three ounces a day, if eaten at all.

In place of red meat, choose fish, poultry or meat from nondomesticated animals.

Limit consumption of fatty foods, particularly those of animal origin.

Limit consumption of salted foods and use of cooking and table salt. Use herbs and spices to season foods.

Keep perishable food chilled or frozen.

Do not eat charred food. Consume the following only occasionally: meat and fish grilled in direct flame; cured and smoked meats.

For those who follow the recommendations, dietary supplements are probably unnecessary and possibly unhelpful.

Do not smoke or chew tobacco.

CAPTION(S):

chart, box

BOX: ANTI-CANCER TIPS (see text)

CHART: CANCER PREVENTION AND DIET

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