Many factors contribute to a person’s risk of developing cancer, some of which are outside of our control. However, research shows that lifestyle choices play a huge role in cancer prevention. As a result, you can take proactive steps to lower your risk and improve your overall well-being. You can achieve this by making informed diet, nutrition, and physical activity choices.
This article explores the relationship between diet and cancer prevention. Here, we offer evidence-based guidance. This is all about how specific foods and exercise can help protect you against the disease. We will examine practical ways to incorporate these changes into your daily routine for a healthier future.
Diet and Cancer Prevention
A balanced and thoughtful approach to what you eat is a cornerstone of cancer prevention. No single food can guarantee protection. That said, a diet rich in nutrients and low in harmful substances can reduce your risk.
Foods That Prevent Cancer
Integrating a variety of nutrient-dense foods into your meals is a powerful strategy. Focus on plant-based options that are rich in vitamins, minerals, and antioxidants. These are compounds that protect your cells from damage.
- Fruits and Vegetables: Aim for a colourful assortment of fruits and vegetables daily. Berries, leafy greens, broccoli, and tomatoes are packed with antioxidants. Studies suggest that eating vegetables and fruits raw preserves their beneficial compounds.
- Fibre-Rich Foods: Whole grains, legumes, and nuts are excellent sources of dietary fibre. A high-fibre diet supports a healthy digestive system and has been linked to a reduced risk of bowel cancer.
- Lean Proteins: Limit your consumption of red and processed meats like bacon, ham, and sausages. Instead, opt for lean proteins such as fish, chicken, and turkey. These are healthier choices that provide essential nutrients. This is without the associated risks of processed foods.
Foods and Habits to Limit
Just as important as what you eat is what you avoid. Certain foods and preparation methods have been associated with an increased cancer risk.
- Processed Meats: Consuming nitrite/nitrate-treated foods can increase the risk of certain cancers. These include sausages and bacon. Limiting them is a key part of a cancer prevention diet.
- Alcohol: Excessive alcohol intake is a known risk factor for several cancers, including those of the mouth, liver, and breast. It is advisable to limit consumption to one or two drinks per day.
- Very Hot Foods and Drinks: Consuming very hot food or beverages has been linked with an increased risk of oesophageal cancer. Allow them to cool slightly before eating or drinking.
- Added Iron: Avoid taking iron tablets unless medically advised, as well as foods with high levels of added iron. Maintaining a balanced iron level can help protect against cancer.
How Exercise Reduces Cancer Risk
Physical activity is another critical component of a cancer prevention strategy. Regular exercise helps you maintain a healthy body weight. This is crucial because obesity is a major risk factor for several cancers. These include breast, prostate, bowel, and kidney cancer.
Exercise and Breast Cancer Prevention
Regular physical activity is particularly beneficial for breast cancer prevention. Exercise helps regulate hormone levels, including oestrogen and insulin. These hormones can fuel the growth of breast cancer cells. It also boosts the immune system and reduces inflammation. This creates an environment less conducive to cancer development.
Exercise and Prostate Cancer Prevention
For men, regular exercise can play a role in prostate cancer prevention. Physical activity helps maintain a healthy weight. It may also influence hormone levels linked to prostate cancer. Some research also suggests that a low-carbohydrate diet may help manage the progression of prostate cancer.
Exercise and Lung Cancer Prevention
The most effective way to prevent lung cancer is to avoid smoking. That said, regular exercise can also improve lung function and overall respiratory health. For both smokers and non-smokers, an active lifestyle supports a stronger immune system. This is vital for defending against diseases.
Getting Started with Exercise
You don’t need to engage in strenuous workouts to reap the benefits. Aim for at least 20 minutes of moderate exercise, such as brisk walking, every day. The more activity you incorporate into your routine, the greater the positive impact on your health. The key is consistency and finding activities you enjoy.
Creating Your Prevention Plan
Combining a healthy diet with regular exercise creates a powerful defence against cancer. Here’s a summary of actionable steps:
- Build a plant-focused plate: Fill most of your plate with vegetables, fruits, and whole grains.
- Choose lean proteins: Favour fish and poultry over red and processed meats.
- Stay active: Incorporate at least 20 minutes of moderate exercise into your daily routine.
- Maintain a healthy weight: Balancing diet and exercise is the most effective way to manage your weight and reduce your risk.
- Limit alcohol: Reduce your alcohol intake to minimise your risk.
Take Control of Your Health
A healthier diet and exercise routine are some of the best cancer prevention steps. The food, nutrition, and physical activity choices you make can influence your well-being.
These steps are crucial. That said, a comprehensive approach to cancer prevention includes other factors. To learn more about how you can reduce your risk, explore the full range of cancer prevention guidelines on our information page.