How to lower cancer risk by up to 30 per cent? Exercise, eat more whole plant-based foods, and avoid drinking alcohol, scientists say

New research by Newcastle University in the UK put common and well-known cancer-reducing recommendations to the test. The study, published in the journal BMC Medicine in November, attempted to validate the 10 guidelines for reducing cancer that the World Cancer Research Fund (WCRF) and the American Institute for Cancer Research (AICR) issued in 2018.

Dr Eugene Kwan, in Hong Kong, says studies have demonstrated the substantial impact of regular exercise in preventing several types of cancer. Photo: Dr Eugene Kwan

Researchers trialled these guidelines on 94,778 British adults with an average age of 56. They found that the greater the adherence to the cancer prevention recommendations – which encourage a healthy lifestyle – the lower the risk for all cancers, and for some individual cancerssuch as those of the breast, bowel, kidney, oesophagus, ovary, liver and gallbladder. For some, the risk was lowered by 30 per cent.

What are the 2018 WCRF/AICR cancer prevention recommendations? And how can you make them a part of your healthy lifestyle? Here is what we found out:

1. Be a healthy weight

Maintain a weight as low as possible within the healthy range throughout your life, and avoid weight gain (measured as body weight or waist circumference) throughout adulthood.

For a long and healthy life, eat, sleep, feel and exercise the right way

BMI, or body mass indexcalculates how much body fat you have based on your weight and height, and is measured using your weight in kilograms (or pounds) divided by your height in metres (or feet) squared.

A BMI of 20-25 is considered healthy for most adults.

Maintain a weight as low as possible within the healthy range throughout your life to lower cancer risk. Photo: Shutterstock

2. Be physically active

Dr Eugene Kwan, a family doctor in Central, Hong Kong, says studies have demonstrated the substantial impact of regular exercise in preventing several types of cancer, particularly breast and colon cancer.

He explains how physical activity can have protective effects.

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“It can assist with weight management and reduce the risk of obesity, which is a known risk factor for some cancers.

“It can also strengthen the immune systemhelping it to detect and destroy early cancerous cells before they can grow and spread, as well as improve the production and activation of natural cancer-killing cells.”

Regular physical activity can help regulate hormone levels, including oestrogen and insulin, Kwan adds.

Dr Anna Herby is a dietitian and nutrition education specialist at the Physicians Committee for Responsible Medicine in the United States

“Higher oestrogen levels have been linked to an increased risk of breast and endometrial cancers. Regular exercise decreases the levels of circulating oestrogen, reducing the risk of hormone-dependent cancers.

“Plus, exercising can improve insulin sensitivity, reducing the risk of insulin-related cancers like colorectal and pancreatic cancer,” Kwan says.

Physical activity also maintains digestive system health, he adds, reducing the contact time of any potential carcinogens in our colon and lowering the risk of colorectal (bowel) cancer.

Finally, physical activity has anti-inflammatory effects; chronic inflammation is associated with a higher cancer risk.

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3. Eat a diet rich in whole grains, vegetables, fruit and beans

These foods are key elements of a whole-food, plant-based diet, which can be powerful for cancer risk reduction, says Dr Anna Herby, a dietitian and nutrition education specialist at the Physicians Committee for Responsible Medicine in the United States.

“By focusing on fruits, vegetables, whole grains, and legumesyou significantly increase your intake of antioxidants which help your body neutralise cancer-causing free radicals,” she explains.

“Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts, cabbage) are especially powerful for helping your body fight cancer cells.”

The diet’s high fibre content helps to remove excess hormones associated with breast and prostate cancer and, in the case of colorectal cancer, fibre reduces the ability of cancerous compounds to be in contact with the cells lining our digestive tract, she adds.

You may want to give the snack food aisle a miss, to limit consumption of fast foods and processed foods high in fat, starches, or sugars. Photo: Shutterstock

4. Limit consumption of ‘fast foods’ and other processed foods high in fat, starches or sugars

These include many prepared dishes, snacks, bakery products, and desserts and confectionery.

Herby says that such foods are often low in nutrients and high in calories, leading to weight gain, which can increase cancer risk. These foods may also contain additives and chemicals not naturally found in whole foods, which can interfere with our health.

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5. Limit consumption of red and processed meat

The WCRF and AICR recommend eating no more than three portions of red meat, such as beef, pork or lamb, per week. This is equivalent to about 350g to 500g (about 12 to 18 oz) cooked weight of red meat. The guidelines also state to eat little, if any, processed meat.

Herby says that red and processed meats are some of the foods most associated with increased cancer risk.

6. Limit consumption of sugar-sweetened drinks

To lower cancer risk, choose water over alcoholic or sugar-sweetened beverages. Photo: Shutterstock

These include many soft drinks, energy drinks and juices with added sugar. Consume mostly water and unsweetened drinks instead.

7. Limit alcohol consumption

“The International Agency for Research on Cancer (IARC) classifies alcohol as a Group 1 carcinogen, which means it carries the highest risk of causing cancer, alongside substances such as asbestos, radiation and tobacco,” says Kwan.

The link between alcohol consumption and various types of cancer is well established, he says. It is a risk factor for cancers of the mouth, throat, larynx, breast and gastrointestinal tract.

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“It’s worth noting that any type of alcohol increases the risk of developing cancer,” he adds.

“And while the risk rises with higher levels of alcohol consumptioneven moderate or low levels have been linked to an increased risk. Therefore, any amount of alcohol consumption contributes to a higher probability of developing certain types of cancer.

“While stopping or reducing alcohol intake does not immediately result in a reduction of cancer risk, over time, the risk gradually decreases.”

8. Do not use supplements for cancer prevention

High-dose dietary supplements are not recommended for cancer prevention. Aim to meet your nutritional needs through diet alone.

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9. For mothers: breastfeed your baby, if you can

Breastfeeding is good for both mother and baby. This recommendation aligns with the advice of the World Health Organization, which recommends infants are exclusively breastfed for six months, and then up to two years of age or beyond, alongside appropriate complementary foods.

10. After a cancer diagnosis, follow the recommendations, if you can

Check with your health professional about what is right for you, the guidelines state.

Whole grains, vegetables, fruit, and beans dominate a whole-food, plant-based diet, which can be powerful for cancer-risk reduction. Photo: Shutterstock

The Newcastle study’s results

The researchers from Newcastle excluded the guidelines on avoiding cancer-fighting food supplements and breastfeeding, as there was insufficient data for these categories. The study did not include people with a cancer diagnosis at the outset, so the 10th guideline was also excluded.

Participants received a score based on their adherence to the top seven recommendations. The average score was 3.8 out of 7. During the study, 7,296 participants (eight per cent) developed cancer.

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For each recommendation followed, participants reduced their cancer risk by seven per cent. Additionally, each one-point increase in adherence score was associated with a: