Skip to 0 minutes and 9 secondsFinally, energy intake is also closely associated with cancer. Lots of studies have been shown that energy restricted diet is associated with decreasing cancer risk. So that lots of scientists in the Western countries have been followed energy restricted diet. That means, they will not over eat every day. On the other hand, if the energy intake is higher than the energy output, we may gain our weight. And we all know that both overweight either overweight or obesity have a higher cancer risks. In the graph, you can see that being overweight can cause more than 13 types of cancer and most of them are associated with breast bowel or even some hormone associated with cancers.

Skip to 1 minute and 27 secondsSo from the previous information, we know that if we want to prevent cancer, we can change our diet or to maintain our body weight or even increase the physical activity. From this 3 point of view, the cancer risk can be reduced First, from the diet point of view, as we mentioned they are dietary carcinogens. They may be from natural occurring they may be generated from food processing and they may be generated from storage. And also there are some come opponents may enhance carcinogenesis. They may be due to food additives in the diet.

Skip to 2 minutes and 30 secondsThey may be due to high fat or high cholesterol diet or they may be caused by obesity So if we can reduce the consumption or reduce this components the cancer can be prevented. There are also anti-cancer dietary components including physical activity or energy restriction. Because physical activity can increase the energy expenditure so that we can increase the energy output. In addition dietary fiber, vitamins or some minerals or even phytochemicals as we mentioned, they can decrease the cancer risk. So if from our ordinary diet we can follow increasing this kind of components. The cancer can be prevented.

Skip to 3 minutes and 41 secondsAs we all know now that the diet are closely associated with cancer, so what are the goals in the recommendations for cancer prevention? The first part is to maintain our ideal body weight. There are three different kind of ways to maintain our normal body weight. The first to be lean as a sling as possible within the normal range of body weight, so to just try to maintain your body weight as lean as possible. And the secondly to increase the energy expenditure by increasing physical activity.

Skip to 4 minutes and 26 secondsAnd it should be as part of our everyday life and at least thirty minutes sweating exercise a day so if you just take a walk thirty minutes without sweating and actually it doesn't mean that you have you are physically active. And the third, foods and drinks that promote weight gain just to be limited, as limited as possible cause lots of energy dense foods or sugary drinks they provide just energy just like we mentioned previously. The energy intake is more than the energy output that will promote our body weight gain. So just try to limit consumption of energy dense foods and the sugary drinks.

Skip to 5 minutes and 30 secondsThe second part from our nutrition point of view is that to eat as much plant food as possible and to limit intake of red meats or avoid processed meats because we just mentioned that there are lots of phytochemicals which have preventive roles on cancer. And lots of these phytochemicals can be found in lots of plant foods and for plant foods they have less fat, they have no cholesterol. So it is better to have to eat more plant origin foods than the red meats, than the animal foods and also the processed meat which contains some food additives and it may also affect the cancer progressed.

Skip to 6 minutes and 37 secondsAnd finally, the preservation processing or preparation and to limit consumption of salt caused increasing consumption of sodium may have increasing risk of certain cancer. So just try to limit this kind of food and also avoid moldy cereals or some legumes because from moldy food stuff there may be contaminated with some microorganisms including aflatoxins from asparagus. Besides body weight and diet, there are some other points we would like to emphasize. If you drink alcoholic drinks, try to limit it certain amount. What does it mean?

Skip to 7 minutes and 37 secondsIf you drink liquor, try to limit it to one serving that means about one ounce a day If you drink wine, try to limit it to one hundred meal a day If you drink beer, try to limit it to one to two can a day And some people may ask whether we need to take dietary supplements and that we always suggest that try to meet our nutritional needs through the diet alone. Of course if you're under some specific condition if you want to take dietary supplements it is okay.

Skip to 8 minutes and 22 secondsbut for the cancer prevention recommendations: it is better to meet our nutritional needs through our diet. For breast feeding we always suggest mothers to breastfeed and the children to be breastfed and for cancer survivors, lots of cancer survivors change their diet but for the regular, for the recommendation of for cancer prevention we suggest the cancer survivors follow the recommendation, follow that the same recommendations. Prevention is always better than cure, so just like we suggested suggested today. I wish you all have a healthy diet and then you will have a healthy life. These are all I want to share with you today. Thank you for your attention.

Energy intake and cancer

Energy intake is measured by the amounts of calories consumed from food and fluids. There are many research show that energy intake may relate to the formation of cancers.

In the video, Prof. Chen makes some recommendations that can help to reduce the risk of cancer, such as keeping lean, eating plant-based food, doing exercise and limiting the intake of energy-dense foods. Do you think these would be easy things to incorporate into your own life? Which recommendations could be challenging and why?

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This video is from the free online course:

Nutrition and Disease Prevention

Taipei Medical University