Cancer is a part of today’s reality – for patients, survivors, and even those who have never been diagnosed. While we don’t know the exact cause of many cancers, there are actions you can take that are proven to reduce your risk of developing certain types of cancer. Even if you’ve had cancer previously, these preventative measures can help reduce your risk of developing a second type of cancer or other health conditions.
Prevention is the best, long-term strategy for controlling cancer. Making the following recommendations a part of your everyday life can help you reduce the risk of developing cancer and increase your chances of living.
Maintain a Healthy Weight
Maintaining a “healthy” body weight can help reduce the risk of developing cancer, type 2 diabetes, heart disease, and other health conditions. Obesity is highlighted as a major contributor to cancer risk, with an estimated 40% of cancer cases being due to overweight and obesity. Research shows excess body fat contributes to the development of 13 types of cancers including endometrial, kidney, colon, pancreas, breast, ovarian, and liver. You can maintain a healthy BMI range by being physically active, adopting a healthy diet, limiting highly processed foods, and reducing your intake of sugary drinks. Even if weight loss is not achievable, regular physical activity alone can still provide protective benefits against cancer.
Related reading: Is Your Weight Affecting Your Risk of Developing Cancer?
Eat Whole Grains, Vegetables, Fruits and Legumes
Healthy foods such as whole grains, vegetables, and fruits can help you maintain a healthy weight as well as protect you from certain cancers. For example, you lower your chances of getting colorectal cancer by eating foods rich in dietary fiber and whole grains. Also, a diet rich in fruits and vegetables has a protective effect against various cancers, as well as other diseases.
Modify your meals to include foods that contain legumes (beans and lentils), non-starchy vegetables (cabbage, broccoli, spinach, and tomatoes), and whole grains (brown rice, oatmeal, and whole wheat bread). Aim to eat foods that provide at least 30 grams of fiber per day. Consider swapping cassava, sweet potatoes, or yams for regular potatoes or having a baked apple sprinkled with cinnamon instead of a bowl of ice cream.
In the Cancer Care Connections podcast episode, Reducing Cancer Risk Through Healthy Lifestyle Choices, Dr. Ligeng Tian discusses the importance of a colorful plate, filled with a variety of fruits and vegetables, which can provide a wide range of nutrients and antioxidants that help protect against cancer.
Limit Fast Foods and Processed Foods
Scientific evidence affirms that consuming large amounts of fast food and processed food increases your weight significantly. People who consume fast food regularly are four times more likely to be overweight than people who do not. Fast food and processed foods contain high amounts of fat, salt, starches, and sugars that can be harmful to your health. They increase your calorie intake resulting in weight gain and obesity. As mentioned earlier, strong evidence exists linking excess weight to certain cancers.
Reduce your consumption of foods such as chips, burgers, bread, pasta, cakes, and processed drinks such as soda and prepackaged smoothies or milk drinks. Rather than buying a burger and soda during your lunch break, consider packing your lunch. Also, develop a culture of cooking at home by finding quick and easy recipes, meal planning, and experimenting with new homemade dishes.
Be Physically Active
Regular physical activity not only helps maintain a healthy weight but also improves overall health and reduces the risk of several types of cancer. Many studies suggest that physical activity prevents excess weight gain and protects against cancers such as colon, breast, and endometrial.
So, what's the secret to being physically active? Start by reducing the time spent on inactive activities such as watching TV or sitting and playing computer games. You don't have to go to the gym to be physically active. You can engage in moderate-intensity activities such as walking around your neighborhood, cycling, gardening, dancing, or swimming. Also, take time to engage in vigorous-intensity activities like running, aerobics, and team sports. These types of activities are important because they burn more calories and accelerate weight loss.
According to the World Health Organization (WHO) guidelines, “adults should do at least 150– 300 minutes of moderate-intensity aerobic physical activity (brisk walking or jogging); or at least 75–150 minutes of vigorous-intensity aerobic physical activity (running or high-intensity interval training); or an equivalent combination of moderate- and vigorous-intensity activity throughout the week.” Dr. Tian recommends a balanced mix of aerobic and resistance exercises for optimal health benefits.
Limit Alcoholic Drinks
Cancers of the mouth, esophagus, liver, colon, rectum, breast, and stomach have been linked to the consumption of alcoholic drinks. Some evidence shows all types of alcoholic beverages have a similar impact on cancer risk, so the recommendation is to avoid them altogether. At the very least, do not exceed the national guidelines, which is 1 drink per day for women and 2 drinks per day for men. For more information refer to our article on alcohol after cancer.
Reduce the Consumption of Red and Processed Meat
Red meats (beef, pork, veal, and lamb) and processed meats (bacon, sausage, hot dogs, and lunch meat) should be eaten in moderation. These meats are associated with a higher risk for colorectal cancer. One to two portions per week (approximately 12-18 cooked ounces) is an acceptable part of a healthy, balanced diet. Currently, if you eat more than the recommended amount, consider substituting red meat with poultry, eggs, and fish.
Limit Sugar Intake
While sugar does not have a direct link to cancer, it does increase calorie intake. This can lead to excess weight and obesity. Limit sugar-sweetened foods (cakes, cookies, candy, and biscuits) and drinks (soda, sweetened juices, and sweet tea). While juices are okay to drink in moderation, opt for them in their natural form without added sugar. Overall, it is best to consume your daily sugar limits in the form of whole fruits and vegetables.
According to the American Heart Association, women should consume no more than 6 teaspoons of added sugar daily, and men should consume no more than 9 teaspoons of added sugar daily.
Don't Rely on Nutritional Supplements for Cancer Prevention
You should aim to get your nutrients from food rather than vitamins and supplements. Many people assume that dietary supplements reduce cancer risk, however, this is a myth. When you consume the right combination of food and drink, you are more likely to guard against cancer than when taking dietary supplements.
Dr. Tian advises that supplements should only be taken when there is a nutritional deficiency, cautioning against the risks of unnecessary supplementation. For example, while vitamin D can be beneficial if a person is deficient, excessive calcium intake might increase the risk of prostate cancer, and Vitamin A or carotenoid supplements have been shown to increase the risk of lung cancer among men. It is important to consult your doctor before taking any supplements to ensure they are necessary and safe.
Vaccination
While there is not a magic vaccine that will prevent you from getting cancer in general, there are two vaccines that are important to note, the HPV vaccine and the hepatitis B vaccine.
- Infection with the human papillomavirus (HPV) is the primary cause of cervical cancer. Getting the HPV vaccine prevents you from contracting the virus. It is recommended to be given around ages 11 to 12.
- The hepatitis B vaccine helps in the aid of hepatitis B prevention, which is a liver disease that can lead to liver cancer.
Do Not Smoke
Smoking is the number 1 cause of lung cancer. Your lung cancer risk goes up with the number of years and packs per day you smoke. This means that you can significantly lower your risk of developing lung cancer the sooner you quit smoking. Read more about the timeline for lowering your risk in our blog, What Does the Great American Smokeout Have to do with Lung Cancer Risk.
Wear Sunscreen
Skin cancer is the most common form of cancer in the United States. Exposure to ultraviolet light is the primary cause of skin cancers and premature aging, both of which can be largely avoided by protecting your skin from ultraviolet rays. If you’re going to be outdoors, you should wear sunscreen and protective clothing, and avoid the sun at the hottest times of the day (10 am - 4 pm). To learn more about skin cancer prevention, read our blog, Debunking Common Myths About UV Protection and Skin Cancer.
Lower Your Risk of Developing Cancer
It is possible to lower your cancer risk by following the newest cancer prevention recommendations as well as those that have been well-known for ages. If you are concerned about your chances of developing cancer, make an appointment with your primary care doctor to discuss other ways of lowering your risk.
Lessen The Risk of Cancer Recurrence
Advances in cancer diagnoses and treatments have led to an increase in cancer survivors. Cancer patients and survivors should adhere to their doctor's advice after diagnosis, especially regarding nutrition and physical activity.
Although research on cancer prevention and survivors is limited, all cancer survivors should follow the cancer prevention recommendations to decrease the risk of recurrence. It can prevent new cancers as well as other non-communicable diseases. By modifying their lifestyles, cancer survivors can also prevent other diseases, such as diabetes and hypertension.
