Cancer Dietitian Reveals 10 Key Strategies to Minimise Cancer Risk
A cancer dietitian has outlined ten straightforward adjustments to diet and lifestyle that individuals can implement immediately to potentially decrease their risk of developing cancer, with recommendations ranging from increasing bean consumption to reducing alcohol intake.
At a time when many are seeking to enhance their health through dietary improvements and more physical activity, receiving targeted guidance can be invaluable. Nichole, known as The Oncology Dietitian, aims to empower people with informed choices about their health.
She presented ten actionable measures, expressing enthusiasm for supporting individuals on their wellness journeys.
1. Eliminate Alcohol from Your Diet
"Any type of alcohol will increase the risk of six cancers," she warned. According to the National Cancer Institute, alcohol elevates cancer risk primarily because the body converts ethanol into acetaldehyde, a toxic chemical that damages DNA and hinders cellular repair.
Cancer Research UK confirms that alcohol consumption raises cancer risk. While drinking does not guarantee cancer, the danger escalates with higher intake. Some may argue that certain alcoholic beverages are healthier, but all forms of alcohol pose risks due to the alcohol itself, even in small amounts.
Reducing alcohol intake can lower cancer risk and offers additional health benefits, such as decreased chances of accidents, high blood pressure, and liver disease. The NHS advises that both men and women should avoid regularly exceeding 14 units per week, equivalent to about 6 pints of standard-strength beer or 10 small glasses of lower-strength wine.
2. Choose Whole Grains
Nichole stated: "When you choose grains such as noodles, rice, or bread, opt for whole grains as they're higher in fibre, which reduces risk for colorectal cancer." Cancer Research UK supports that a fibre-rich diet, including ample wholegrains, can decrease bowel cancer risk.
While not all bowel cancer cases are preventable, a high-fibre diet helps minimise risk by promoting regular bowel movements, maintaining gut health, and aiding weight management through prolonged satiety.
3. Increase Milk Consumption
"Did you know that milk not only lacks extra hormones but also reduces colorectal cancer risk?" Nichole questioned. Recent research funded by Cancer Research UK indicates that consuming an additional 300mg of calcium daily, roughly a large glass of milk, may correlate with a 17% reduction in bowel cancer risk.
4. Incorporate More Beans
Nichole recommends adding beans to meals daily. The American Institute for Cancer Research suggests that dietary fibre, resistant starch, and phenolic compounds in pulses may support beneficial gut bacteria growth. Further research is needed to understand individual variations, but evidence likely shows fibre-rich foods can lower colorectal cancer risk.
5. Embrace Soy Products
She encourages reintroducing soy into diets, claiming it "provides more antioxidants and lowers cancer risk." The Mayo Clinic notes that soy may reduce cancer risk through isoflavones, weak plant-based estrogens that block stronger natural estrogen, potentially decreasing hormone-related cancers like breast, ovarian, and prostate. They also inhibit tumour growth, reduce oxidative stress, and promote cell repair.
6. Reduce Sedentary Behaviour
Given many jobs involve prolonged sitting, Nichole emphasised standing regularly to avoid inactivity. "Being more active will reduce cancer risk," she stated. Reducing sedentary time lowers risk by preventing metabolic, hormonal, and inflammatory changes that encourage tumours, particularly for colorectal, endometrial, and lung cancers. Regular activity reduces body fat, decreases insulin and hormone levels, and boosts immune system function against cancer cells, per Cancer Research UK.
7. Engage in Regular Exercise
Nichole advised adults to exercise for 150 minutes weekly. The NHS recommends daily physical activity, noting that even weekly exercise can reduce heart disease or stroke risk. Adults should aim for at least 150 minutes of moderate intensity or 75 minutes of vigorous intensity activity weekly.
- Moderate activities: brisk walking, water aerobics, biking, dancing, doubles tennis, pushing a lawnmower, hiking, rollerblading.
- Vigorous activities: running, swimming, fast biking or hill cycling, stair climbing, sports like football or rugby, skipping, aerobics, gymnastics, martial arts.
8. Limit Unnecessary Supplements
Nichole suggested "removing excessive supplements" and reducing prescribed medication, but stressed consulting a GP as some medications are essential. Conduct personal research and assess risks before decisions. For example, discontinuing Vitamin C supplements in favour of dietary sources may be beneficial, with doctor guidance tailored to individual circumstances.
9. Achieve Five Daily Fruit and Vegetable Portions
The NHS advises five portions daily, noting most fruits and veggies count, making intake easier than expected. Portions include frozen, tinned (in natural juice or water), cooked in dishes, and dried fruit (30g at mealtimes). Convenience foods like ready meals also contribute.
10. Lower Body Fat
With these tips, reducing body fat becomes more manageable, crucial for minimising cancer risk. Cancer Research UK explains weight loss reduces cancer risk by lowering hormones like estrogen and insulin and decreasing chronic inflammation, which stimulate cancer growth. Excess body fat links to at least 13 cancer types, so weight loss counteracts pro-cancer conditions. Always consult a GP with concerns.
