Keeping active and eating healthy really does seem to reduce the odds of getting certain cancers and dying from them, according to a new study.

About half of US cancer deaths and a large proportion of cancer cases could be prevented if people were active, a healthy weight, avoid heavy drinking and adopt other healthy lifestyle habits, according to a new study published in Journal Oncology.

The study from Harvard University reinforces much of what earlier cancer research shows: what people eat, how much we move and other lifestyle habits make a difference for cancer risk. In the United States, the American Institute for Cancer Research estimates that healthy eating, staying lean, and being active can prevent almost a third of the most common cancers.

The new study analyzed data from 136,000 white participants of two study groups. All the individuals had been reporting their weight, diet, exercise and other habits for decades. The researchers separated participants into two groups: those who followed a healthy lifestyle pattern (low-risk) and those who did not (high-risk). When comparing the low- and high-risk groups, the researchers calculated about 20 to 40 percent of cancer cases and about half of cancer deaths could be prevented if people were to adopt the healthy lifestyle pattern of the low-risk group.

For individual cancers, colorectal cancers could be prevented by 29 percent of women and 20 percent of men. Over 60 percent of esophageal cancers could be prevented. Lung cancer was the most preventable, with approximately 80 percent of these cancers avoidable.

The people in these studies were nurses and health professionals. The percent of preventable cancers was even more dramatic — ranging from 41 to 63 percent —when the researchers compared the low-risk group to the broader US population of white people.

Although diet was not a specific criterion in this study, the low-risk group ate healthier than the high-risk group.

"This study reinforces our message that what you eat and how much you move make a big difference for your cancer risk," said AICR Head of Nutrition Alice Bender, a registered dietitian. "For example, choose whole grain bread for your sandwich and dish up a healthy portion of vegetables at dinner — these are cancer-protective plant foods that can also help you be a healthy weight. Add a brisk walk to your daily routine and find ways to sneak in activity throughout the day. These steps add up to powerful protection."

Q and A

Q: What is the difference between stock and bone broth?

A: Bone broth is a cross between a stock and a broth and has taken on a label of a "superfood" in popular culture. However there's lack of scientific evidence about the claims. Furthermore, one study warned that overconsumption of bone broth may even be harmful. For comparison, broth is water simmered with vegetables, meat, herbs and spices and it may include bones. It's usually cooked for 45 minutes to two hours, then strained and seasoned. Stock is water simmered with vegetables (typically carrots, onions and celery) and animal bones (chicken, beef, fish), sometimes with meat. It's cooked for four to six hours, then strained. Bone broth, on the other hand, usually is made from roasted bones, sometimes with the meat attached and vegetables. Typically it's cooked for more than 24 hours, then strained and seasoned. There is little evidence on the health benefits of bone broth, including benefits for digestive health. According to a 2013 study published in Medical Hypotheses, bones are known to sequester heavy metals, and bone broth may carry a risk of lead contamination. There may be, however, some health benefits to consuming chicken soup made with meat and vegetables, which is somewhat similar to bone broth. A 2000 study published in Chest concluded that soup may provide a mild anti-inflammatory effect that can help mitigate symptoms of upper respiratory infections. If you choose to consume bone broth, watch the sodium content; beware of hidden ingredients, including unexpected calories from cream, butter or oil, and add vegetables or whole grains to bone broth to increase its nutritional value. - Today's Dietitian, May 2016.

RECIPE

Wonder what to do with those baby bell peppers from your garden? The Iowa Beef Industry Council has the perfect appetizer. It's low in calories, fat and sodium, but tastes great.

Beef and Couscous-Stuffed Baby Bell Peppers

1 pound 93 percent lean ground beef

15 baby sweet bell peppers (about 2 1/2-3 inches long)

2/3 cup regular or spicy 100 percent vegetable juice

1/2 cup frozen chopped spinach, thawed, squeezed dry

1/4 cup uncooked whole wheat or regular couscous

2 cloves garlic, minced

1/2 teaspoon dried oregano leaves

1/2 teaspoon salt

1/2 teaspoon ground black pepper

1/2 cup reduced-fat shredded parmesan, Monterey Jack, white Cheddar or Italian-blend cheese

Heat oven to 400 degrees. Cut bell peppers in half lengthwise; remove seeds and membranes, but not stem. Place peppers, cut-sides up, on two rimmed baking sheets. Combine ground beef, vegetable juice, spinach, couscous, garlic, oregano, salt and black pepper in large bowl, mixing lightly but thoroughly. Spoon mixture evenly into peppers. Sprinkle with cheese. Bake, uncovered, 25 to 30 minutes or until a thermometer registers 160 degrees and peppers begin to brown. Let stand 5 minutes before serving. Makes 30 servings.

Per serving: 44 calories, 4 g protein, 3 g carbohydrate, 2 g total fat, 12 mg cholesterol, .6 mg fiber, 101 mg sodium.

Charlyn Fargo is a registered dietitian at Hy-Vee in Springfield, Ill. For comments or questions, contact her at [email protected] or follow her on Twitter @Nutrition Rd. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.

Photo credit: Michael Coghlan