遵循這些做法可以使你的患癌率降低40%範例

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).

非營利組織世界癌症研究基金會（WCRF）的一份新報告表明：保持健康的體重--做出明智的生活方式選擇，比如控制處理過的肉類和酒精的攝入--可以降低人們的患癌風險，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每十年更新一次癌症預防建議。新的指南將於本週在維也納舉行的歐洲肥胖問題大會上提出，指南是根據5100萬人（包括350萬癌症患者）的數據綜述制定的。

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.

最新綜述的研究結果與1997年和2007年的分析結果大部分一致。但新的指南給出了最清晰的、最新的影響癌症的生活方式因素，編纂和編寫本報告的小組成員伊麗莎·班德拉醫學博士說道。指南還給出了十種具體的方式，有助於人們降低患癌風險。

"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.

"這證實了我們所已知的情況，"班德拉博士說道。"這十分重要，因爲它採用了非常徹底的方法，尋找我們擁有的每一個可能的證據和最高質量的數據。"全世界每年由於癌症導致的死亡率爲六分之一，到2035年，預計病例數量會增長58%，因爲越來越多的國家採取了"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報告發現了超重或肥胖與7種癌症之間存在因果關係，新的報告將癌症增加至至少12種：肝癌、卵巢癌、晚期前列腺癌、胃癌、口腔咽喉癌、結腸直腸癌、絕經後乳腺癌、膽囊癌、腎癌、食管癌、胰腺癌和子宮癌。WCRF並不是唯一一個將肥胖與癌症聯繫起來的組織。另一家非營利機構國際癌症研究機構（International Agency for Research on Cancer）的2016年報告將超重與13種癌症相聯繫。

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

爲了降低患癌風險，WCRF建議您採取以下的十個步驟：

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

多吃全穀物、蔬菜、水果和豆類

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

不依賴補充劑預防癌症

Breastfeed your baby for six months

母乳餵養寶寶六個月

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

診斷出癌症後，繼續遵循WCRF的建議