Extra Weight = Extra Cancer Risk
[font=Times New Roman]Panel Finds Overweight Is Leading Cause of Cancer, Lists 10 Ways to Cut RiskBy Daniel J. DeNoon
Oct. 31, 2007 -- Extra pounds mean extra cancer risk -- even if you're not overweight.
The finding comes from a vast international research effort headed by a panel of experts in obesity, nutrition, cancer, public health, and epidemiology. Funding came from the nonprofit World Cancer Research Fund.
The panel's detailed, 537-page report -- Food, Nutrition, Physical Activity, and the Prevention of Cancer -- can be summed up in one sentence, says panel member W. Philip T. James, MD, DrSc, chairman of the London-based International Obesity Task Force.
"The single message is how much obesity affects cancer risk," James tells WebMD. "The message is absolutely clear as a bell: The relation of cancer to obesity is so robust, it is going to rank close to the smoking problem in America pretty soon."
[b][size=3][color=Red]High-Normal Weight Still Risky[/color][/size][/b]
Here's worse news: You don't have to be obese to be at increased risk of cancer.
"The risk is lowest not in the crude normal-weight range. Actually, it is better to be slim, to be lean," James says. "This is what the science shows. Even if you are fortunate in being in the upper-normal range of body weight, you still have cancer risk if you are not doing physical activity."
James says the panel went to great lengths to ensure that their findings were based solely on scientific evidence. To this end, researchers working on the project reviewed every published study on weight and cancer to come up with the 7,000 studies on which they base their conclusions and recommendations.
"You could say, 'We've heard this before.' But you never had this kind of statement backed up by mathematical analysis of 7,000 studies," James says. "This is not a report from a select group of people who have their own biases. It has been done in a three-tier system to make sure it is as rigorous and up to date and savagely analyzed as any group could do."
The panel didn't stop at analyzing cancer risk. It also came up with 10 recommendations for cutting risk.
[b][size=3][color=Red]10 Ways to Cut Cancer Risk[/color][/size][/b]
"Risk isn't fate. The evidence clearly shows that risk can be changed," panel member Walter J. Willett, MD, PhD, professor of medicine at Harvard University, said in a news release.
To this end, the panel came up with 10 recommendations for cutting cancer risk:
1.Be as lean as possible within the normal range of body weight. Not everyone can become lean, but everyone can stop gaining weight. "Don't put an inch on your waistline or a pound on the scale," James says.
2.Be physically active as part of everyday life. Get at least 30 minutes of moderate activity, such as brisk walking, every day. And cut back on couch-potato activities such as watching television.
3.Eat fewer energy-dense foods. Avoid sugary drinks. Cut way back on fast food -- avoid it if possible.
4.Eat mostly foods of plant origin -- at least five portions (14 ounces) of various nonstarchy vegetables and fruits every day. Eat unprocessed grains and/or legumes (beans) with every meal. Limit refined starchy foods.
5.Limit intake of red meat -- beef, lamb, and pork -- to less than 18 ounces a week. Avoid smoked, cured, or salted meats.
6.Limit alcoholic drinks. Zero alcohol is best for cancer prevention. But as moderate alcohol has heart benefits, limit intake to no more than two drinks a day for men and one drink a day for women.
7.Limit sodium consumption to 2.4 grams per day. Avoid salty foods. And watch out for imported foods that may be made from moldy grains -- they contain cancer-causing aflatoxins.
8.Dietary supplements are not recommended for cancer prevention. "We looked at this issue in great detail," James says. "The current evidence that the use of supplements can lower cancer rates is explicitly not there."
9.Breastfeeding protects both the mother and the child against cancer. Aim to breastfeed infants exclusively up to age 6 months, and supplement baby food with breastfeeding thereafter.
10.Cancer survivors should receive nutritional care from a qualified professional. The recommendations for diet, healthy weight, and physical activity are particularly important for cancer survivors. [/font]
相关中文的报道：腰围增1寸癌症风险多8倍
提要：我们曾认为稍微胖一点总比瘦人健康，可研究结果却告诉我们，应该在正常的范围内尽可能地瘦；我们经常为了减肥而运动，而研究报告还告诉我们，身体活动不仅可以让我们保持健康的体重，而且它本身就能减少癌症风险；大家都知道甜饮料会让我们发胖，但你可能并不知道，它还会刺激大脑中的味觉中枢，让我们更“贪吃”……
2007年10月31日，世界癌症研究基金会（WCRF）在北京发布了《食物、营养、身体活动与癌症预防》的第二份专家报告，介绍了目前国际上在食物、营养、身体活动与癌症预防领域最全面、最新的研究结果。同时，向公众提出了10条最新的癌症预防建议及其科学证据。
抗癌预防10项建议：
1、在正常体重范围内尽可能地瘦；
2、每天至少从事30分钟身体活动；
3、避免含糖饮料、限制摄入高能量密度食物（尤其是高糖或低纤维、高脂肪的加工食品）；
4、多吃各种蔬菜、水果、全麦和豆类；
5、限制红肉摄入、避免加工的肉制品；
6、如果喝酒，男性每天不超过2份，女性不超过1份（1份含酒精10~15克）；
7、限制盐腌食品或盐加工的食品；
8、不用膳食补充剂预防癌症；
9、母亲对婴儿最好进行6个月完全母乳喂养，而后添加其他液体和食物；
10、癌症患者治疗后应该遵循癌症预防的建议。
除了这10项建议，报告还特别强调：永远记住——不要吸烟或拒绝烟草。
这些建议不仅仅是针对癌症的预防，同时对于很多慢性病如高血压、糖尿病等都有非常重要的意义。
[b]在正常范围内尽可能瘦腰围增1寸癌症风险多8倍[/b]
世界癌症研究基金会的这份报告，最惊人的发现是证实了身体脂肪过多会增加多种癌症的危险性，身体肥胖是一个特别重要的与生活方式有关的癌症决定因素。有6个部位的癌症，包括最常见的结肠癌和绝经后期乳腺癌，肯定与身体肥胖有关，特别是腹部肥胖风险更大。
[b]6大癌症与肥胖关系密切 腹部脂肪危害尤甚[/b]
世界癌症研究基金会的这份报告指出，目前已经有充分的证据表明肥胖会增加食道癌、胰腺癌、结肠癌、绝经后期乳腺癌、子宫内膜癌、肾癌的患病风险，而且还很可能增加患胆囊癌的危险性。
而在肥胖的问题中，腹部肥胖的危害性更大。该报告的参与者中国工程院陈君石院士指出，“人们的腰围每增加1英寸，得癌症的风险就增加8倍以上，二者的关系非常密切。”尤其是最常见的结肠癌等。
基于这一点，报告中给出的癌症预防建议为——在正常体重范围内尽可能地瘦，鼓励采取健康的方式减少身体脂肪。对于儿童更应该从小抓起，在可以正常进食后就开始控制体重。
[b]每天至少从事30分钟身体活动久坐不动“纵容”癌症[/b]
这份报告让我们警醒：身体中少量的多余脂肪都可能增加癌症的危险，但好消息是：即便是很少的体重降低也能减少这种危险。
因此，报告建议人们每天至少进行30分钟的中度身体活动（相当于快走），这不仅仅因为活动有助于保持健康的体重，有充分的证据表明，体力活动本身就可以减少患癌症的危险。
这种活动不单只专门的运动、健身，也包括人们的日常活动，骑自行车、爬楼梯……这些人们生活中的一部分都是积极防癌的重要一环。而每天30分钟的活动量，也只是一个最低限度的要求，随着身体适应能力的增加，应该做到每天60分钟（或以上）的中度身体活动，或30分钟（或以上）的重度身体活动，避免诸如看电视、玩电脑之类的久坐习惯。陈君石院士表示身体活动应该“尽可能多”。
[b]多吃完整水果而不是果汁多吃非淀粉蔬菜减少红肉[/b]
建议中有6条都是针对人们的日常饮食，防控癌症需要每个人的主动性。
新报告强调要避免含糖饮料、限制摄入高能量密度的食物。调查显示，如今含糖饮料已成为体重增加的重要因素，尤其对儿童而言。很多人知道饮料中的糖分等会让我们发胖，但它的危害还远不仅如此，它还会刺激大脑中的味觉中枢，让人们更想吃东西。
而在食物上，则应尽量限制高能量密度的食物，膳食的平均能量密度应低于125大卡/100克。限制红肉（牛肉、羊肉、猪肉等）的摄入，这些肉类可能是导致结肠癌直肠癌的重要元凶，因此每周摄入最好不要超过500克，即便要吃，也要尽可能采取健康的烹饪方式，避免腌制或经过加工的肉类。对于鱼类，它本身当然没什么问题，但我们吃的方式非常重要，比如“广东风味咸鱼”，报告中门指出，这种食物可增加EB病毒感染导致鼻咽癌的发生。
少吃肉类，那我们多吃什么？报告中建议每餐都吃相对未加工的蔬菜、水果、全麦和豆类，每天至少吃5份（至少400克或14盎司）不同种类的非淀粉蔬菜和水果。有证据表明，多吃植物性食物有助于癌症的预防。水果有助于预防口腔癌、咽喉癌、食道癌、胃癌、肺癌等多种癌症，吃的时候要尽量完整进食而不是喝果汁，大部分果汁其实相当于含糖饮料，多喝不仅无益反而有害。即便是鲜榨果汁，也远没有完整水果的益处。
有些人无法做到经常吃水果蔬菜，就试图通过膳食补充剂的方法来弥补，可报告中明确提出，没有证据表明补充剂有预防癌症的作用，强调通过膳食本身满足营养需要。
此外，如果你是个喝酒的人，那么男性每天不要超过2份，女性不超过1份（1份含酒精10~15克）。研究发现，酒精可增加胃肠道、上呼吸道和乳腺癌的危险性。尤其对于女性，酒更是“穿肠毒药”。酒精可引发乳腺癌，而女性的体脂比男性高，对酒精的消耗也就比男性更多，因而喝酒对女性的危害比男性更大。
[b]完全母乳喂养6个月 不添加其他食物和水[/b]
针对当前乳腺癌患者快速增加的情况，报告中还对这一现象给出了专门的建议：婴儿出生后的前6个月完全采取母乳喂养，不添加任何其他食物或包括水在内的饮料，6个月后可以添加辅食，并继续进行母乳喂养。这不仅有助于降低母亲患乳腺癌的几率，同时对婴儿也有保护作用。
[b]永远记住不要吸烟或咀嚼烟草[/b]
尤其对于中国这样一个吸烟人群众多的国家，这条建议尤其关键。如今肺癌已成为谋杀中国人的最主要癌症。然而与此相对的，中国在签署世界控烟框架条约后的三年半中，烟草的消费反而增加了20%。这一状况的改善，不仅需要政府的努力，更需要每一个个体的配合，放弃燃烧自己与他人的生命。
文献的来源是什么？ 英文的来源：[url]www.webmd.com/cancer/news/20071031/extra-weight-extra-cancer-risk[/url]
中文的来源：[url]http://health.sohu.com/20071101/n253001588.shtml[/url]
新版《食物、营养、身体活动与癌症预防》报告是由世界癌症研究基金会上周率先在北京发布的。
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