Reduce Your Risk: Lifestyle Changes for Cancer Prevention

February is National Cancer Prevention Month! Are you aware that cancer is the second leading cause of premature death both in the United States and worldwide? To put this into perspective, 1-in-4 premature US deaths can be attributed to cancer.

Unfortunately, the number of diagnoses continues to grow. By 2030, the World Health Organization (WHO) is estimating over 23 million new cancer diagnoses per year, globally. This estimate illustrates an alarming increase from the 14.1 million new cancer diagnoses in 2012.

The good news is that current evidence suggests between 30%-50% of all cancer cases can be prevented through lifestyle modifications.

Lifestyle Changes for Cancer Prevention

Studies have shown that lifestyle modifications play a major role in preventing cancer. The World Cancer Research Fund (WCRF) and the American Institute for Cancer Research (AICR) compiled a set of recommendations for cancer prevention.

While you can find the full set of recommendations in the image below, the main takeaway is the promotion of a healthy lifestyle through diet and exercise.

Cancer prevention is just as important for those who have already had cancer in their lifetime. Therefore, everyone can benefit from implementing lifestyle changes in the fight against cancer.

Source: World Cancer Research Fund, American Institute for Cancer Research

There are several risk factors involved in the development of cancer. Some can be changed while others cannot, such as genetics. Risk factors that can be changed are termed modifiable risk factors.

For example, obesity is a modifiable risk factor. A person can change their lifestyle to lose weight and reduce their risk of developing cancer.

The best prevention method has been found to be following all the above WCRF/AICR recommendations; however, this long list can seem daunting.

Here are a few tips to get you started:

1. Maintain a healthy weight

Being overweight or having obesity has been strongly evidenced to be a risk factor for developing cancer. Therefore, maintaining a healthy weight will reduce cancer risk.

It is important to speak with a dietitian or other health professional to determine a healthy body weight as there is no one size fits all.

2. Engage in physical activity

Exercise can greatly reduce the risk of cancer by supporting a healthy weight and limiting body fat. Additionally, being physically active is beneficial to several bodily systems that influence cancer development. These systems include cardiovascular, respiratory, immune, and metabolism, among others.

Simply put, the cardiovascular system is composed of the arteries, veins, and the heart. The respiratory system contains the airways and the lungs. The immune system is the body’s defense against disease.

Finally, metabolism utilizes food and nutrients to produce life sustaining energy. To keep these systems functioning at their best, being physically active is important.

 Aim for a total of 150 minutes of moderate exercise per week or 30 minutes per day, 5 times per week. This may include anything activities such as walking, housekeeping, taking the stairs, dancing, or even gardening. If you prefer a more vigorous work out, aim for 75 minutes per week or at least 15 minutes, 5 times per week.

The key takeaway here is to choose physical activity over sedentary behavior whenever possible.

3. Eat a healthy diet

The saying “an apple a day keeps the doctor away,” while not completely accurate, holds some merit.

Choosing a diet rich in fruits, vegetables, and whole grains has been found to reduce overall cancer incidence and mortality. This can be attributed to several factors. Consuming a healthy, well-balanced diet can promote healthy weight and leave less room for “junk food”.

If we zoom in and explore the effects of a well-balanced diet on the cellular level, we will find many benefits. The macronutrients (protein, fat, and carbohydrates), micronutrients (vitamins and minerals), and antioxidants from a diet rich in fruits, vegetables, and whole grains positively impact many processes and systems. These include cell cycles, cell death, immunity, and inflammation. All of which play a part in cancer development and prevention.

Aim to consume 5 fruits and vegetables per day and choose whole grains when possible. While this may seem simple, the Center for Disease Control (CDC) reports that only 1 in 10 US adults are meeting the fruit and vegetable dietary recommendation.

The Mediterranean diet for cancer prevention

Mediterranean diet patterns are recommended by both the Dietary Guidelines for Americans and the WHO to aid in fighting chronic diseases as well as for general health promotion. Studies have shown that consuming a Mediterranean diet can help decrease cancer incidence by 61%. Be sure to consult with a dietitian to determine the best diet for you.

Despite having the word “diet” in the name, this style of eating is not like fad or crash diets. There is not a single standard definition for the Mediterranean diet.

The name Mediterranean is used as a nod to the countries that surround the Mediterranean Sea, as their traditional cuisine is what this diet is modeled based on. There is an emphasis on consuming high amounts of fruit, vegetables, whole grains, beans, nuts, seeds, and olive oil. On the other hand, this diet supports limited intake of red meat and moderate portions of dairy. Think plant based.

4. Limit the consumption of unhealthy food and beverages

Limiting the consumption of unhealthy food is just as important as eating a healthy, well-balanced diet in the prevention of cancer. It is also important to limit your consumption of alcohol. Women should have no more than 1 drink per day and men should have no more than 2.

In addition to alcohol, it is important to be mindful of and limit intake of processed foods high in fat, starches, and sugars such as “fast foods.” High consumption of red and processed meats has also been shown to increase cancer risk.

Lastly, limiting sugar sweetened beverages is recommended. Therefore, it is important to limit the amount of unhealthy food and sugar sweetened beverages consumed.

Reduce Your Risk

Cancer does not have to win. Implementing lifestyle changes can greatly reduce your risk of developing cancer. Aim to eat 5 servings of fruit and vegetables each day, choose whole grains whenever possible, and choose physical activity over sedentary behaviors. You have the power to reduce your risk of developing cancer, why not start today?

References

1. Kerschbaum E, Nüssler V: Cancer Prevention with Nutrition and Lifestyle. Visc Med 2019;35:204-209. doi: 10.1159/000501776
2. Kohler, L. N., Garcia, D. O., Harris, R. B., Oren, E., Roe, D. J., & Jacobs, E. T. (2016). Adherence to Diet and Physical Activity Cancer Prevention Guidelines and Cancer Outcomes: A Systematic Review. Cancer epidemiology, biomarkers & prevention : a publication of the American Association for Cancer Research, cosponsored by the American Society of Preventive Oncology, 25(7), 1018–1028. https://doi.org/10.1158/1055-9965.EPI-16-0121
3. Mediterranean diet for heart health. (2019, June 21). Retrieved January 10, 2021, from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801
4. Oncology General Guidance. (n.d.). Retrieved January 5, 2021, from https://www.nutritioncaremanual.org/topic.cfm?ncm_category_id=1&lv1=22938&lv2=255467&ncm_toc_id=255467&ncm_heading=Nutrition+Care
5. Only 1 in 10 Adults Get Enough Fruits or Vegetables. (2017, November 16). Retrieved January 5, 2021, from https://www.cdc.gov/media/releases/2017/p1116-fruit-vegetable-consumption.html#:~:text=Depending%20on%20their%20age%20and,of%20a%20healthy%20eating%20pattern.
6. Schwingshackl, L., Schwedhelm, C., Galbete, C., & Hoffmann, G. (2017). Adherence to Mediterranean Diet and Risk of Cancer: An Updated Systematic Review and Meta-Analysis. Nutrients, 9(10), 1063. https://doi.org/10.3390/nu9101063
7. Wiseman M. J. (2019). Nutrition and cancer: prevention and survival. The British journal of nutrition, 122(5), 481–487. https://doi.org/10.1017/S000711451802222