February gives us a chance to observe National Cancer Prevention Month. Did you know that certain lifestyle habits can decrease our cancer risk? Use this month to learn more about ways you can change your daily habits to aid in cancer prevention.
Because everyone is exposed to unique environmental and lifestyle factors, cancer risk varies from person to person. Although certain risk factors cannot be changed, such as age, genetics, and family history, there are many factors within our control that can help reduce cancer risk.
According to the World Health Organization, 30-40% of cancer cases can be attributed to lifestyle risk factors such as smoking, alcohol consumption, a diet low in fruits and vegetables, a high BMI of overweight/obese, and physical inactivity. You can take charge by making changes today.
In addition to quitting smoking and protecting your skin from the sun, regularly engaging in physical activity and eating a healthy diet are some of the most important steps you can take to lower your cancer risk. Let’s take a closer look at some general guidelines to help reduce risk, which can start with your plate!
Empowering Your Daily Defense with Nutrition
A healthful diet is important for cancer prevention, but what exactly does this look like?
- Eat the Rainbow: Fruits and vegetables can lower your risk of certain cancers. At every meal, try to fill half of your plate with a variety of vibrant fruits and vegetables. The more color, the better! Although organic produce tends to have a reputation for being healthier, there is not enough research to suggest that organic foods are more nutritious or better for reducing cancer risk compared to conventional foods.
- Focus on Plant Protein: Yes, plants have protein too! Protein packed plant-foods like beans and lentils are nutritious, affordable, and provide fiber, which may help to protect against certain cancers. You may have heard the myth that soy increases breast cancer risk. However, there is no need to banish tofu and edamame from your diet. Some research suggests that eating soy foods may actually lower the risk of some cancers.
- Be Mindful of Certain Foods: Foods that are high in added sugar, saturated fat, and sodium are associated with chronic disease development. These foods, like sweets, chips, fried foods, and soda, are okay to eat sometimes. We want to leave more room in our diet for nutrient dense foods.
- Limit Red, Processed, and Charred Meat: Research indicates that consuming high amounts of red, processed, and charred meat is associated with increased cancer risk. Therefore, it is important to consume these types of meat sparingly.
- Red meat: Examples include beef, veal, pork, and lamb.
- Processed meat: Processed meat products are often made from red meat, such as ham, salami, or bacon. However, other meats can also be processed like turkey bacon, chicken sausage, and cold cuts such as deli-sliced chicken.
- Charred meat: High heat cooking methods such as grilling or barbecuing can generate potentially cancer-causing compounds. Cooking meats using slower, indirect-heat methods such as braising, steaming, poaching, or stewing can produce fewer of these compounds.
- Opt for Mocktails: Alcoholic drinks of all types have been found to increase risk of breast, colorectal, and other cancers. For cancer prevention, it is best not to drink alcohol. However, if you do choose to drink alcohol, limit alcoholic beverages to one drink or less per day for women and two drinks or less per day for men.
Get Moving!
Even if you are already at a healthy weight, being physically active can still help to reduce your risk of certain cancers. The best type of physical activity is the kind that you enjoy the most! Although many people associate physical activity with the gym, it can also include walking, yoga, hiking, bicycling, dancing, and swimming.
Taking the stairs, playing with your kids, or parking farther away are simple strategies to work more exercise into your busy day!
Main Takeaways
Although not all cancers can be prevented, partaking in daily physical activity, wearing sunscreen, maintaining a healthy weight, abstaining from smoking, limiting alcohol, and consuming a plant-focused diet rich in fruits, vegetables, whole grains, nuts, seeds, and legumes can help to reduce your risk. All of these lifestyle tips are not only helpful in preventing cancer but can also help survivors stay healthy after they have undergone cancer treatment too.
Wondering how to eat right to fight cancer in the kitchen? Try these Grilled Asparagus and Mushroom Tacos to spice up your next Taco Tuesday!
Written by:
Isabel McDonnell
Dietetic Intern