By Gosia Desmond, BSc Nut Med, MBs, MA

Director of Nutrition Research at The College of Naturopathic Medicine (CNM)

A huge body of scientific evidence shows that the majority of cancers in Western society are preventable. Studies show that 78% of ovary, 73% of breast, 60% of prostate and 65% of colorectum cancers are due to environmental as opposed to genetic factors.

The American Institute of Cancer Research and the World Cancer Research Fund inform that up to 70% of all cancers can be avoided by making modest, ongoing changes in what we eat and how we live.

While we are all educated about the ‘don’t smoke’, ‘don’t get sunburnt’, ‘get recommended mammograms’ anti-cancer strategies, few of us are aware that between 30-60% of all cancers can be related to poor diet and that the foods we consume on a daily basis play a significant causative role.

Below are the 10 top nutritional tips that can significantly decrease your risk of getting cancer. Although still more research is needed to confirm this, several studies suggest those dietary changes could help cancer survivors reduce the chance of a secondary tumour or a recurrence.

1.    Eat 9 80g-servings of vegetables and fruit  a day (5 servings of vegetables and 4 servings of fruit) and try to make most of your diet plant based

2.    Reduce fat intake to no more than 20% of daily calories (you can check this by using free nutrition analysis software like www.fitday.com or www.nutritiondata.com)

3.    Maintain an appropriate weight for your height and build, try to keep your  Body Mass Index (BMI) in a range between 19-23. You can calculate your BMI by dividing your weight in kilograms by the square of your height in meters; e.g. if you weigh 57kg  and your height is 172 cm, your BMI can be calculated as follows: 57 : 1.72 m x 1.72=19.3

4.    Increase fibre in your diet to 30-40g a day 

5.    Avoid all processed meats (ham, salami, hot dog, rashers, etc.);  consume red meats only occasionally; make at least 3 days a week vegetarian

6.    Avoid smoked foods such as ham and bacon and charred or barbecued meats

7.    Avoid fried foods

8.    Eat foods as close to their natural state as possible (raw, steamed, boiled)

9.    Avoid daily consumption of alcohol, and never drink more than 1 drink (women) or 2 drinks (men) per day.

10.    Exercise at least 30 minutes daily (please consult your doctor as to the level of exercise intensity).

Don't miss Gosia's next seminar on Reversing Heart Disease, 23rd July 09 in London and 24th and 25th July in Dublin and Cork. Visit the website or call 01342 410 505 for more details