這些做法可以使你的患癌率降低40%

Maintaining a healthy weight-and making other smart lifestyle choices, like including limiting processed meat and alcohol-can reduce a person's cancer risk by up to 40%, according to a new report by the non-profit World Cancer Research Fund(WCRF).

非營(yíng)利組織世界癌癥研究基金會(huì)(WCRF)的一份新報(bào)告表明：保持健康的體重--做出明智的生活方式選擇，比如控制處理過(guò)的肉類(lèi)和酒精的攝入--可以降低人們的患癌風(fēng)險(xiǎn)，最高可降低40%。

The WCRF updates its recommendations for cancer prevention once every 10 years. The new guidelines, which will be presented this week at the European Congress on Obesity in Vienna, are based on a review of data from 51 million people, including 3.5 million cancer cases.

WCRF每十年更新一次癌癥預(yù)防建議。新的指南將于本周在維也納舉行的歐洲肥胖問(wèn)題大會(huì)上提出，指南是根據(jù)5100萬(wàn)人(包括350萬(wàn)癌癥患者)的數(shù)據(jù)綜述制定的。

The findings from this latest review are mostly consistent with previous analyses done in 1997 and 2007. But the new guidelines offer the clearest and most up-to-date picture of which lifestyle factors influence cancer development, says Elisa Bandera, MD, a member of the panel that compiled and wrote the report. They also offer 10 concrete ways people can reduce their own personal risk.

最新綜述的研究結(jié)果與1997年和2007年的分析結(jié)果大部分一致。但新的指南給出了最清晰的、最新的影響癌癥的生活方式因素，編纂和編寫(xiě)本報(bào)告的小組成員伊麗莎·班德拉醫(yī)學(xué)博士說(shuō)道。指南還給出了十種具體的方式，有助于人們降低患癌風(fēng)險(xiǎn)。

"This is confirmation of what we already knew," says Dr. Bandera. "And that's important, because it involves this very thorough approach, looking at every possible point of evidence and the best quality data we have." About one in six deaths annually worldwide are currently due to cancer, and the number of cases is expected to increase 58% by 2035, as more countries adopt "Western" lifestyles.

"這證實(shí)了我們所已知的情況，"班德拉博士說(shuō)道。"這十分重要，因?yàn)樗捎昧朔浅氐椎姆椒?，尋找我們擁有的每一個(gè)可能的證據(jù)和最高質(zhì)量的數(shù)據(jù)。"全世界每年由于癌癥導(dǎo)致的死亡率為六分之一，到2035年，預(yù)計(jì)病例數(shù)量會(huì)增長(zhǎng)58%，因?yàn)樵絹?lái)越多的國(guó)家采取了"西方"生活方式。

While the previous WCRF report found a causal relationship between being overweight or obese and seven cancers, the new report increases that number to at least 12: liver, ovarian, advanced prostate, stomach, mouth and throat, colorectal, post-menopausal breast, gallbladder, kidney, esophageal, pancreatic, and uterine cancers. WCRF isn't the only group that's made a connection between obesity and cancer, either. A 2016 report by another non-profit, the International Agency for Research on Cancer, linked excess weight to 13 types of cancer.

雖然先前的WCRF報(bào)告發(fā)現(xiàn)了超重或肥胖與7種癌癥之間存在因果關(guān)系，新的報(bào)告將癌癥增加至至少12種：肝癌、卵巢癌、晚期前列腺癌、胃癌、口腔咽喉癌、結(jié)腸直腸癌、絕經(jīng)后乳腺癌、膽囊癌、腎癌、食管癌、胰腺癌和子宮癌。WCRF并不是唯一一個(gè)將肥胖與癌癥聯(lián)系起來(lái)的組織。另一家非營(yíng)利機(jī)構(gòu)國(guó)際癌癥研究機(jī)構(gòu)(International Agency for Research on Cancer)的2016年報(bào)告將超重與13種癌癥相聯(lián)系。

To reduce your personal risk of cancer, the WCRF recommends the following 10 steps:

為了降低患癌風(fēng)險(xiǎn)，WCRF建議您采取以下的十個(gè)步驟：

Maintain a healthy weight

保持健康的體重

Walk more and sit less

多走少坐

Eat more whole grains, vegetables, fruits, and beans

多吃全谷物、蔬菜、水果和豆類(lèi)

Avoid high-calorie foods

避免食用高熱量食物

Limit consumption of red and processed meats

限制紅肉和加工肉類(lèi)的攝入

Limit consumption of sugar-sweetened drinks

限制含糖飲料的飲用

Don't drink alcohol

不喝酒

Don't rely on supplements to protect against cancer

不依賴(lài)補(bǔ)充劑預(yù)防癌癥

Breastfeed your baby for six months

母乳喂養(yǎng)寶寶六個(gè)月

Continue to follow the agency's recommendations after a cancer diagnosis

診斷出癌癥后，繼續(xù)遵循WCRF的建議