Easy Lifestyle Changes to Reduce Cancer Risk
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Cancer is the second leading cause of death in the United States, accounting for about 25% of all deaths (2). One in two Americans will receive a cancer diagnosis at some point in their lifetime (8). Although these numbers are significant, approximately one-third of all cancer related deaths are linked to lifestyle factors rather than genetics. Cancer risk can thus be reduced by making various lifestyle modifications.
Stop smoking
Lung cancer is the leading cause of all cancer deaths (nearly 30%) and has a very poor survival rate (only about 15%). In addition, smoking has also been linked to cancer of the pancreas, bladder, kidney, mouth, esophagus, and cervix (2).
Eat Plants
High vegetable and fruit intake is associated with a reduced risk of various cancers (4). Vegetables and fruits contain phytochemicals (i.e. carotenes, flavonoids, chlorophyll) that provide powerful protection against cancer. Eating a “rainbow” of vegetables and fruits is an easy way to consume a wide variety of these beneficial phytochemicals. High intake of whole grains has also been found to protect against breast cancer and colorectal cancer (9, 6). Examples of whole grains include oats, brown rice, barley, quinoa, sorghum, and cornmeal.
Limit Meat
Higher intakes of animal protein may increase cancer risk (4). In particular, decreasing the consumption of red meat and processed meats may reduce risk. Red and processed meats have been found to increase the risk of colorectal and lung cancer, and red meat has also been associated with the elevated risk of esophageal and liver cancer (3). Processed meats include bacon, sausage, salami, cold cuts, smoked meat, beef jerky, and hot dogs.
Green Tea & Antioxidants
The polyphenol components of green tea have been shown to have a preventative effect toward cancer (5). These antioxidants have a free radical scavenging effect that may protect cells from DNA damage. Green tea has also been shown to activate detoxification enzymes, which protects against tumor development (7). Research is unclear, however, as to whether or not antioxidant supplementation definitively lowers cancer risk. It is better to eat a wide variety of vegetables and fruits to obtain many different antioxidants from whole food sources rather than from supplements.
Exercise
Regular physical activity may reduce the risk of several types of cancer. It also lowers the risk of heart disease, high blood pressure, diabetes, and osteoporosis (1). Adults should aim for at least 150 minutes of moderate intensity or 75 minutes of vigorous intensity spread throughout each week. However, any amount of time spent exercising can benefit one’s health. Limit time spent sedentary by taking the stairs instead of the elevator, walking around the block, riding a stationary bike while watching TV, or wearing a pedometer during the day.
Body weight
Being overweight or obese greatly increases the risk of cancer. A BMI within the range of 18.5 and 24.9 is considered to be healthy. To achieve a healthy body weight, balance energy intake with energy output by increasing physical activity, being conscious of portion sizes, limiting between-meal snacks, avoiding sugary drinks and sodas, and choosing wholesome and simple foods over processed food products.
Alcohol
Intake of alcohol has been linked to breast, esophageal, laryngeal, and liver cancer (2). Alcohol impairs the liver’s ability to metabolize harmful substances and also increases estrogen levels, promoting breast cancer. It also affects insulin secretion, which is a general growth factor for tissues.
Frequent screenings
In addition to these prevention tactics, regular screening is important for detecting cancer in its early stages when it is most curable.
References
ACS guidelines for nutrition and physical activity. (2017). American Cancer Society. Retrieved from: https://www.cancer.org/healthy/eat-healthy-get-active/acs-guidelines-nutrition-physical-activity-cancer-prevention/guidelines.html
Banasik, J.L. & Copstead, L.C. (2019). Pathophysiology (6th ed.). St. Louis, MO: Elsevier Inc.
Cross, A.J., Leitzmann, M.F., Gail, M.H., Hollenbeck, A.R., Schatzkin, A., & Sinha, R. (2007). A prospective study of red and processed meat intake in relation to cancer risk. PLOS Medicine. Retrieved from: https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.0040325
Murray, M., Pizzorno, J., & Pizzorno, L. (2005). The encyclopedia of healing foods. New York, NY: Atria Books.
Pizzorno, J.E. & Murray, M.T. (2013). Textbook of natural medicine (4th ed.). St. Louis, MO: Elsevier Churchill Livingstone.
Sandoiu, A. (2017). Whole grains may prevent colorectal cancer. Medical News Today. Retrieved from: https://www.medicalnewstoday.com/articles/319338
Tea and cancer prevention. (2010). National Cancer Institute. Retrieved from: https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/tea-fact-sheet
Thomson, C. & Thompson, P.A. (2008). Healthy lifestyle and cancer prevention. ACSM’s Health & Fitness Journal. Retrieved from: https://journals.lww.com/acsm-healthfitness/fulltext/2008/05000/healthy_lifestyle_and_cancer_prevention.8.aspx
Xie, M., Liu, J., Tsao, R., Wang, Z., Sun, B., & Wang, J. (2019). Whole grain consumption for the prevention and treatment of breast cancer. Nutrients. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723813/#:~:text=Epidemiological%20studies%20have%20demonstrated%20that,strategy%20for%20breast%20cancer%20prevention.