Cancer Risk Reduction Tips
Many aspects of your lifestyle can impact your cancer risk. We've outlined some of the most common ones below. If you have questions, let us know. We are here to help you and guide you.
A Blueprint for Preventing Cancer
The American Institute for Cancer Research (AICR) shares that the following may help in reducing your risk of cancer:
- Eat a diet rich in whole grains, vegetables, fruits and beans.
- Limit consumption of red and processed meat.
- Limit consumption of "fast foods" and other processed foods high in fat, starches or sugars.
- Maintain a healthy weight.
- Be physically active.
- Limit consumption of sugar-sweetened drinks and alcohol.
- Avoid supplements for cancer prevention.
- Avoid smoking or using other tobacco products.
- Avoid excessive sun and follow sun safety guidelines.
- For mothers: breastfeed your baby, if you can.
- After a cancer diagnosis, follow other recommendations from your medical team.
Nutrition
Eat More of these Foods:
Variety of brightly colored fruits and vegetables:
When you eat a variety of fruits and vegetables containing phytochemicals and antioxidants, they have the potential to stimulate the immune system, block carcinogens, reduce inflammation, help regulate hormones, and prevent DNA damage. Sources of phytochemicals include dark leafy greens, broccoli, green tea, grapes, fruits, carrots, sweet potatoes, Brussels sprouts, cherries, and raspberries.
Whole grains and fiber-rich legumes:
Ancient grains such as quinoa, brown rice, farro, peanuts, whole wheat, and barley are excellent sources of soluble and insoluble fiber. Nuts and seeds such as chia, flax, almonds, and walnuts are good examples too. Fiber helps feed your gut microbiome (healthy gut bacteria) and remove food waste from your body. This decrease constipation, bloating, excess gas, and lowers your risk for cancer, especially colorectal cancer.
Consume Less of these Items:
Alcohol: Ethanol, the alcohol found in drinks, is a recognized
carcinogen that may lead to DNA damage and increased risk of
cancer. People who drink alcohol should limit their intake to no
more than 1 drink per day.
Meat: Studies have linked eating large amounts of
processed meat and red meat to an increased risk of cancer. The International Agency for Research on Cancer (IARC) has classified red meat as “probably carcinogenic to humans” and processed meat as “carcinogenic to humans”. It is recommended to limit your intake of red meat (lamb, pork, beef) and processed meat (deli meat, hot dogs, bacon), or not consume it at all.
Sugar: There is no strong evidence that directly links sugar to increased cancer risk, yet there is an indirect link. Sugar increases calorie intake without providing any of the nutrients.
Limiting sugar-sweetened beverages, such as soda and sports drinks can help reduce calorie intake.
Resources: The American Cancer Society, The American Institute for Cancer Research
Physical Activity
One of the components of a healthy lifestyle is remaining physically active throughout your life. The recommendation is 150 minutes a week of moderate physical activity.
TYPES OF EXERCISE The types of activity found to be helpful before, during and after cancer treatment include aerobic and muscle-strengthening activity.
AEROBIC ACTIVITY Examples include walking, cycling, water exercise/ swimming, jogging and dancing. If an activity uses large muscles, raises your heart rate, and makes you breathe harder, it is aerobic. To help you work at the right level you can use the “talk but not sing” rule: If you can sing while doing your aerobic activity, try working a little harder. If you cannot talk while doing your aerobic activity, slow down a bit.
MUSCLE STRENGTHENING Involves lifting, pushing, or pulling something several times to challenge and train the muscles around your body. Some people call this strength training, weightlifting, weight training or resistance training. However you say it, these exercises are meant to strengthen the muscles and bones of your body. Muscle strengthening can be done using your body weight, cans or bottles from your kitchen cupboard, resistance bands or dumbbells. In a fitness facility you could also use machines, free weights or other strength equipment. To get the most benefit, the challenge needs to increase over time. For example, if you lift 3 pounds to do a shoulder exercise, after 2-4 sessions, increase to 4 or 5 pounds. Keep increasing the weight until you achieve the strength and ability you want or need. The goal is to gradually do more, while keeping control and stability during the exercise.
Resources: Taken from “Moving through Cancer”, A Guide to getting and staying active during cancer treatment, Exercise is Medicine. The recommendations from this booklet are consistent with published guidelines from many major medical organizations, including the American Society of Clinical Oncology, the National Comprehensive Cancer Network, and the American College of Sports Medicine, among others
Skin Safety
One in five Americans will develop skin cancer in their lifetime. Choosing the right sunscreen can help reduce your risk of skin cancer. Here's what to look for:
- Broad Spectrum: Make sure your sunscreen bottle says this. It means you will be protected from ultraviolet A and ultraviolet B rays, both of which can cause cancer.
- SPF 30 or higher
- Water resistant or very water resistant for up to 40 or 80 minutes. Sunscreens are not waterproof or sweatproof, so will need to be reapplied throughout your day.
Some also wonder about the amount to use. The American Academy of Dermatology recommends using about 1 ounce, which is enough to fill a shot glass, to cover all exposed areas of the body.