Researchers Reveal Lifestyle Tweaks That Can Reduce Cancer Risk
A new study conducted by researchers at Newcastle University has identified seven simple lifestyle changes that can significantly reduce the risk of developing cancer. The study, published in BMC Medicine, analyzed data from nearly 95,000 participants in the UK Biobank study and assessed their adherence to seven recommendations put forth by the World Cancer Research Fund (WCRF) and the American Institute for Cancer Research (AICR) in 2018. The findings revealed that those who followed these recommendations closely were less likely to develop various types of cancer.
Processed Meat and Exercise: Key Factors in Lowering Cancer Risk
Two of the most significant lifestyle factors identified in the study were avoiding processed meat and engaging in regular physical activity. Participants who scored between 4.5 and seven on the scale of adherence had a 16% lower risk of developing cancer compared to those who scored below 3.5. Even those who fell between 3.75 and 4.25 had an 8% lower risk. Each one-point increase in participants' scores was associated with a 7% reduction in the overall risk of cancer. Additionally, it was found that higher adherence to the recommendations led to a lower risk of specific cancers, including breast, bowel, kidney, liver, and gallbladder cancers.
Seven Lifestyle Habits to Reduce Cancer Risk
The WCRF and AICR have provided the following seven lifestyle habits to help individuals lower their risk of developing cancer:
- Keep to a healthy weight range: Staying within a healthy weight range and avoiding weight gain later in life can protect against up to 13 types of cancer. Opt for whole grains, vegetables, pulses, and fruit instead of processed foods and pay attention to portion sizes.
- Move more: Incorporate physical activity into your daily routine, aiming for at least 150 minutes of moderate exercise per week. Try to reduce sedentary behavior and opt for vigorous activities.
- Eat better: Make whole grains, vegetables, fruit, and pulses a major part of your daily diet, filling three-quarters of your plate with these foods.
- Avoid high-calorie and fast foods: Steer clear of ultra-processed foods that are high in fat, starches, and sugar. Limit consumption of chocolate, sweets, crisps, biscuits, cakes, ice cream, fast food, and pastries.
- Limit red and processed meat: Reduce consumption of red meat to no more than three portions per week and avoid processed meats like bacon and sausages as much as possible.
- Ditch fizzy drinks: Regularly consuming sugar-sweetened drinks can lead to weight gain and increase cancer risk. Opt for water, tea, coffee, or natural fruit juice instead.
- Stay away from booze: Cutting down or avoiding alcohol consumption can significantly reduce the risk of several types of cancer, including breast, bowel, liver, mouth, throat, and stomach cancer.
More Research Needed
The researchers noted that further research is required to determine the specific impact of these lifestyle factors on cancer risk. However, the findings of this study provide valuable insights into the potential benefits of making these simple changes to reduce the likelihood of developing cancer.
