5 Ways To Reduce Cancer Risk

Cancer research UK predicts that by 2040, we’re likely to see global cancer incidence increase by 55% with breast cancer, prostate cancer and lung cancer currently being the most commonly diagnosed worldwide, and that 1 in 2 people will be effected by cancer during their life. That’s a staggering statistic. It is thought that approximately 90-95% of cancers are related to environment and lifestyle factors, many of which are within our control. So with cancer rates on the rise, it goes without saying that working on reducing our risk of ever developing cancer is the first place to start. Here are five recommendations to get you started.

1. Reduce (or ideally avoid) alcohol.

Regular and excessive alcohol consumption has been found to increase the risk of developing several types of cancer. The main mechanism by which alcohol contributes to cancer formation is through its breakdown in the body.

When alcohol is consumed, it is metabolized by the body into a toxic substance called acetaldehyde. Acetaldehyde can cause damage to DNA and proteins, leading to mutations and other cellular abnormalities. Additionally, alcohol consumption can impair the body's ability to break down and eliminate harmful substances, further increasing the risk of cancer development.

The types of cancer most strongly associated with alcohol consumption include:

1. Head and neck cancers: Including cancers of the mouth, throat, larynx, and esophagus. Alcohol acts as a direct irritant to the lining of these organs, increasing the risk of cellular damage and cancerous growth.

2. Liver cancer: Alcohol abuse is a significant risk factor for the development of liver cancer. Chronic alcohol consumption can cause inflammation and cirrhosis of the liver, which can progress to liver cancer over time.

3. Breast cancer: Studies have shown that even moderate alcohol consumption is linked to an increased risk of breast cancer in women. Alcohol can raise estrogen levels and disrupt hormone regulation, thereby promoting cancerous cell growth.

4. Colorectal cancer: Heavy alcohol consumption has been associated with an increased risk of colorectal cancer. Alcohol is known to cause inflammation in the digestive tract, which may contribute to the development of cancer.

It's important to note that the risk of cancer increases with higher levels and frequency of alcohol consumption. However, even moderate alcohol intake has been found to have some cancer risk. To minimize the risk of developing alcohol-related cancers, it is advisable to limit alcohol consumption or avoid it altogether. There are plenty of non-alcoholic alternatives on the market for beer, wine & spirits.  Give them a try!

2. Aim for at least 30g of fibre per day.

Increasing daily fibre intake has been consistently associated with a reduced risk of various types of cancer. Dietary fibre refers to the indigestible components of plant foods that pass through the digestive system relatively intact. It plays a crucial role in maintaining a healthy digestive system and has several mechanisms that contribute to reducing cancer risk.

1. Promotion of bowel regularity: fibre adds bulk to the stool and helps promote regular bowel movements. This helps to prevent constipation and reduces the time that potentially harmful substances stay in contact with the intestinal lining, lowering the risk of colorectal cancer.

2. Reduced exposure to carcinogens: Dietary fibre can bind to certain carcinogens and toxins, such as those found in processed meats or charred foods. By binding to these substances, fiber helps to eliminate them from the body before they can cause harm and reduces the risk of digestive system cancers.

3. Fermentation by gut bacteria: fibre acts as a prebiotic, providing nourishment for beneficial bacteria in the gut. These bacteria ferment the fibre and produce short-chain fatty acids (SCFAs), such as butyrate. SCFAs have anti-inflammatory properties and help maintain a healthy gut environment, which may reduce the risk of colorectal cancer.

4. Blood sugar regulation: High-fibre foods, such as whole grains, legumes, and certain fruits and vegetables, have a lower glycemic index, meaning they are digested more slowly and cause a more gradual rise in blood sugar levels. This can help prevent insulin resistance and reduce the risk of certain hormone-related cancers, such as breast and pancreatic cancer.

5. Weight management: High-fibre foods tend to be more filling, leading to a decreased overall calorie intake. By promoting satiety and weight management, fibre intake can help reduce the risk of obesity-related cancers, including breast, colorectal, and endometrial cancer.

Check out my blog post which shows you just how simple it is to increase your fibre content that doesn't require a lot of time, energy or culinary skills. Easy ways to increase fibre intake.

3. Reduce processed meats.

Processed meats have been consistently linked to an increased risk of cancer, particularly colorectal cancer. Processed meats refer to meats that have undergone various preservation methods, such as smoking, curing, salting, or adding chemical preservatives. These include sausages, hot dogs, bacon, ham, deli meats, and certain canned meats.

The link between processed meats and cancer risk is primarily attributed to the following factors:

1. Carcinogenic compounds: During the processing of meats, certain chemicals can form, such as N-nitroso compounds (NOCs) and polycyclic aromatic hydrocarbons (PAHs). These compounds are known carcinogens and have been shown to cause DNA damage and promote cancerous cell growth.

2. High in unhealthy additives: Processed meats often contain high levels of unhealthy additives, including sodium, nitrites, and nitrates. These additives are used to enhance flavor, preserve the meat, and give it a desirable color. However, when consumed in excess, they have been associated with an increased risk of cancer, particularly colorectal cancer.

3. Cooking methods: Processed meats are often cooked at high temperatures, such as grilling or frying, which can lead to the formation of harmful compounds, including heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). These compounds can damage DNA and increase the risk of cancer development.

4. High fat and salt content: Processed meats tend to be high in unhealthy saturated fats and sodium. High intake of saturated fats has been associated with an increased risk of various cancers, including colorectal, breast, and prostate cancer. Excessive sodium intake is also linked to an increased risk of stomach cancer.

The World Health Organization (WHO), have classified processed meats as Group 1 carcinogens, meaning they are known to cause cancer.

To reduce cancer risk, it is advisable to limit the consumption of processed meats and opt for healthier protein sources, such as lean cuts of unprocessed meat, fish, poultry, legumes, and plant-based protein alternatives. A balanced diet rich in fruits, vegetables, whole grains, and fibre is recommended for overall health and cancer prevention.

4. Maintain a healthy weight.

Maintaining a healthy weight is associated with a reduced risk of developing various types of cancer. Excess body weight, particularly obesity, has been identified as a significant risk factor for several cancers. Here's a brief description of how maintaining a healthy weight can help reduce cancer risk:

1. Hormone regulation: Adipose tissue (body fat) produces hormones, such as estrogen, insulin, and leptin, that can influence cell growth and proliferation. Excess body fat can disrupt the balance of these hormones, leading to abnormal cell growth and an increased risk of hormone-related cancers, such as breast, ovarian, and endometrial cancer. By maintaining a healthy weight, the levels of these hormones can be better regulated, reducing the risk of cancer.

2. Inflammation reduction: Obesity is associated with chronic low-grade inflammation in the body. Inflammatory processes can contribute to the development and progression of cancer by promoting DNA damage, cellular mutations, and the growth of abnormal cells. By maintaining a healthy weight, inflammation levels can be reduced, thereby lowering the risk of inflammation-related cancers.

3. Insulin sensitivity improvement: Excess body weight and obesity often lead to insulin resistance, a condition where cells become less responsive to insulin. Insulin resistance is associated with elevated insulin levels, which can stimulate the growth of cancer cells. By maintaining a healthy weight, insulin sensitivity can be improved, helping to regulate insulin levels and reduce the risk of insulin-related cancers, such as colorectal and pancreatic cancer.

4. Reduced chronic diseases: Obesity is a risk factor for various chronic diseases, including cardiovascular disease and type 2 diabetes. These conditions are also associated with an increased risk of certain cancers. By maintaining a healthy weight and adopting a balanced lifestyle, the risk of developing these chronic diseases can be reduced, subsequently lowering the risk of cancer.

To maintain a healthy weight, it is important to follow a balanced diet that includes a variety of nutrient-rich foods, control portion sizes, and engage in regular physical activity. Combining a healthy diet with regular exercise can help control body weight and contribute to overall health, including a decreased risk of cancer.

5. Physical activity.

Regular exercise has been shown to have numerous health benefits, including a reduction in the risk of developing certain types of cancer.

1. Weight management: Regular physical activity plays a crucial role in maintaining a healthy weight or achieving weight loss. Engaging in regular exercise helps control body weight, reduce body fat, and lower the risk of obesity-related cancers.

2. Hormone regulation: Physical activity can help regulate hormone levels in the body, including estrogen and insulin. Elevated levels of estrogen have been linked to an increased risk of breast and endometrial cancer, while high insulin levels and insulin resistance can promote the development of certain cancers. Regular exercise helps balance hormone levels, reducing the risk of hormone-related cancers.

3. Improved immune function: Exercise has been shown to enhance immune function, leading to improved surveillance and destruction of abnormal cells, including cancer cells. A strong immune system is essential for identifying and eliminating cancerous cells before they can develop into tumors.

4. Enhanced gut health: Emerging evidence suggests that exercise can positively influence the composition and diversity of gut microbiota, which plays a crucial role in maintaining a healthy digestive system. A healthy gut microbiome is associated with a reduced risk of colorectal cancer and other gastrointestinal cancers.

5. Reduced inflammation: Chronic inflammation has been linked to an increased risk of cancer development. Regular exercise has anti-inflammatory effects, helping to reduce systemic inflammation and lower the risk of inflammation-related cancers.

6. Improved insulin sensitivity: Engaging in physical activity improves insulin sensitivity, enabling better control of blood sugar levels. By improving insulin sensitivity, exercise can help reduce the risk of insulin-related cancers, such as colorectal and pancreatic cancer.

It's important to note that the beneficial effects of exercise on cancer risk reduction are most pronounced when combined with other healthy lifestyle choices, such as maintaining a balanced diet, not smoking, and avoiding excessive alcohol consumption. It is recommended to engage in at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week, along with muscle-strengthening activities.