Six ways to reduce your cancer risk according to an oncologist
My dad was diagnosed with prostate cancer in his 60s, and while he went through a number of lines of treatments over more than a decade, he eventually died from the disease in his late 70s.
Now at the age of 54, which is very close to when my dad was diagnosed, I have had a PSA test done, and seemingly so far I'm all right, but knowing my family background certainly has played on my mind a little bit. One of the things we know is that if you have prostate cancer in your family, you're at greater risk of getting it yourself.
But given that one in two people will develop cancer in their lifetime, the burden of disease risk through family history is also the reality for many of us. One of the most common questions I find myself being asked by patients is: 'I've got cancer, what can I do now? Can I change my diet or what about some supplements?' But without wanting to sound too cynical, to some extent the horse has already bolted. If cancer has already developed, the outlook is more difficult.
This means that prevention is key. If we look at relative cancer outcomes in the UK compared with other high-income nations, research consistently shows that we lag behind, even though we have excellent cancer doctors and nurses, and largely speaking, we have access to most drugs.
The differences are down to a combination of lifestyle factors – if everybody's diet was better and we reduced obesity rates for example, we would see less cancer – and our ability to detect more cancers at an early stage.
Improving this comes down to decisions taken by policymakers, but also us as individuals and the choices we make. There are some things in terms of cancer risk which are out of our control, for example we cannot change our genetic makeup or our family history. We are also exposed all the time to environmental risk factors such as UV radiation and pollution which are hard to avoid.
But there are other things that are very much within our remit. Here are six lifestyle choices that we can all make to limit our cancer risk.
1. Stop smoking and cut down on alcohol
Not smoking is just a no-brainer. There is nothing good that can be said about it. As the NHS highlights, if you smoke 25 cigarettes a day, you are 25 times more likely than a non-smoker to get lung cancer due to the amount of toxins they contain.
Alcohol is also linked to a number of different cancers and, as with smoking, there is a clear reason. It's metabolised into a toxin which damages DNA, and the more you damage your cells, the more you risk creating an abnormality which leads to cancer.
The major factor that drives cancer is still ultimately chance. Things can randomly go wrong in the process of cell replication, which creates cancer cells, and there's not a lot any of us can do about that. But it's all about trying to keep the odds more in your favour, and if you're doing less damage to your body through not smoking and not drinking to excess, you are improving your chances of avoiding cancer.
2. Avoid unnecessary antibiotics
Another key player in reducing cancer risk is your immune system. Your body is continually dealing with damaged cells with the potential to become cancerous, but they are spotted and dealt with by the immune system before that happens. Because of this, it's important to take steps towards keeping your immune system healthier for longer.
In recent years, studies have repeatedly shown that the intestinal flora in our guts plays a key role in immune health, which is why a dysregulated gut microbiome has been linked to a variety of cancers.
One of the biggest things that can adversely affect your gut health is unnecessary antibiotics. In recent years, large studies in both the UK and Sweden have linked antibiotics to proximal colon cancer or tumours which occur in the first section of the colon. This association was found to be highest for antibiotics that wipe out anaerobic bacteria, such as penicillin and cephalosporin-based drugs. Other studies have found possible associations between excessive antibiotic use and lung cancer, pancreatic cancer, lymphoma and multiple myeloma.
Researchers are still trying to untangle those links, but the message is clear: messing with your gut health can tip the balance towards greater risk of cancer development.
3. Eat enough antioxidants and limit nitrites
Our bodies are all continuously exposed to something called oxidative stress, or toxins created within our body which damage the genetic material in our cells.
As well as avoiding things like smoking, alcohol or ingesting carcinogens like nitrites which are found in processed meats, factors which all exacerbate the effects of oxidative stress, we can also mitigate it by consuming whole foods rich in antioxidants which are capable of neutralising oxidative stress.
There are many foods like blueberries, raspberries, blackberries, kale, spinach and others that contribute to an antioxidant-rich diet which again over time can help protect your body and lower cancer risk.
4. Have the right vaccines
We know that there is an increased risk of cancer from various infections. We can't prevent all of them, but there are some like human papillomavirus (HPV) where certain strains are known to be the main cause of cervical cancer. One particular strain, HPV16, is also linked to up to 90 per cent of all head and neck cancers in both genders.
Because of this, having the HPV vaccine – which is available to all women under 25 on the NHS – is hugely important in terms of reducing cervical cancer risk. With the vaccine also available for free to all 12 and 13-year-olds of both genders, having it could play a big role in future when it comes to reducing risk of oral cancers.
5. Get tested early
One of the biggest drivers of cancer mortality is late diagnosis. While there are some cancers that are very slow growing and it makes little difference if you are diagnosed now or in five years' time, for the most part, early detection makes a huge difference when it comes to the outcome.
Again there are things we can all do, whether it's taking part in screening programmes that we are eligible for, being aware of our family history of certain cancers, or simply not ignoring symptoms. With this, it is about listening to your body. We all get symptoms and if you pulled a muscle and you've now got backache, that's obviously fine. But if you have had a strange backache that is really severe, doesn't go away after more than a few weeks or is associated with other symptoms such as weight loss, then that could be a problem.
Most of the time it is about not sitting on stuff, and asking yourself the question: 'Is this symptom something I have had for longer than I should have done?'
6. Sleep duration and regularity
Some studies have found that irregular sleeping patterns, including variable bedtimes and waking times, are linked to a greater risk of cancer over time, compared with people with more regular sleep schedules.
Again a lot of this is probably related to immune-system health. Sleep is restorative and consistent sleeping patterns help regulate immune cell production and function, making the body more effective at healing itself. Your body is constantly under stress from the environment, some of which you can't change, and therefore sleep is a useful chance for it to repair.
We still need to know more about the link between sleep and cancer risk because some of the research is a little inconsistent, but overall, the more sleep you can get, and the more regular your sleeping pattern, the better it probably is for your overall cancer risk.
Hashtags
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Medical News Today
6 minutes ago
- Medical News Today
The secret to weight loss? Opt for minimally processed foods
People whose diet contained fewer processed foods lost more weight than people who ate more ultra-processed foods, a recent study both groups lost weight, those eating less in the way of processed foods shed twice as many key to weight loss in both groups was likely that they both consumed a well-balanced diet, with the only difference being the amount of ultraprocessed foods they who ate a diet of minimally processed foods lost twice as much weight as other people consuming ultra-processed foods in a new randomized crossover groups shed pounds during the weight-loss trial, in which all participants followed a diet based on the UK Eatwell Guide. The only difference between their diets was the proportion of processed foods they people in the minimally processed foods group lost twice as much weight as those in the ultra-processed foods group, suggesting that eating less processed foods can better help one maintain a healthy on a minimally processed foods diet consumed 289.9 fewer calories per day, and lost 2% of their body weight on average. According to the study authors, this could amount to as much as a 13% weight loss for men and 9% for women over a period of 1 eating ultra-processed foods reduced their daily calorie intake by less, 119.5 calories, and lost 1% of their weight over the course of the study appears published in Nature processed foods linked to fewer cravings, more weight lossAt the outset, the authors of the study ran a battery of tests on all 55 participants, capturing measurements for a comprehensive suite of health were divided randomly into either the minimally processed or ultra-processed foods group, and followed the corresponding diet for 8 the individuals could choose what to eat, they chose from food delivered to them by the researchers that matched both the Eatwell profile and the minimally processed foods/ ultra-processed foods group to which they had been food they received contained more calories than they needed, and they were instructed to eat as much as they wanted. Participants regularly responded to questionnaires on which they reported their food Routhenstein, MS, RD, CDCES, CDN, a preventive cardiology dietitian at EntirelyNourished, who was not involved in the study, commented to Medical News Today that 'the free-living setup makes the findings more realistic but also introduces variables that are hard to control, so while the results seem compelling, they should be interpreted with caution.'Individuals on the minimally processed foods diet reported greater success at resisting cravings, although they were the group that turned out to be losing the most 8 weeks, a 4-week washout period took place, during which participants returned to their normal diet. This was followed by a 2-week baseline period in which the researchers performed additional health tests to observe the effects of individuals' 8-week minimally processed foods or ultra-processed foods this break, participants switched sides, with the individuals in the minimally processed foods group moving to the ultra-processed foods diet and vice versa for another 8 the end of those 2 months, the researchers once more assessed both groups' health metrics.'The study's crossover design and use of a washout period strengthened its internal reliability, and coaching likely improved adherence,' noted Routhenstein.'However,' she said, 'reliance on self-reported food diaries and the exclusion of certain dietary groups limit generalizability.''Unusual' finding: Ultra-processed foods may not increase bad cholesterolUnexpectedly, the researchers found that the ultra-processed foods diet was associated with a lower LDL ('bad') cholesterol level. Ultra-processed foods are often criticized for adding unhealthy elements into a person's described this finding as 'unusual,' saying that it 'doesn't align with most existing research.' She noted, however, that 'it may reflect the specific types of ultra-processed foods consumed, such as those lower in saturated fat or fortified with cholesterol-lowering ingredients.''This underscores the importance of considering the full dietary context rather than judging foods by broad categories alone,' Routhenstein a balanced diet can aid weight lossIt is likely that the reason both groups lost weight is that they both ate to Routhenstein, 'a balanced, nutrient-dense diet, such as the one outlined in [United Kingdom] guidelines, helps to support weight management, metabolic function, heart health, and healthy aging by providing the essential nutrients the body needs.''While ultraprocessed foods are often linked to poor outcomes,' she said, 'what we choose to include in our diet may matter even more than what we avoid.'MNT also spoke with Mir Ali, MD, medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, CA, who was not involved in this told us that:'What we recommend to our patients, and what is the basis for most successful diets, is reducing carbohydrate and sugar intake and emphasizing protein and non-starchy vegetables in the diet. Minimizing carbohydrates and sugars helps direct the body towards burning fat.''Ultraprocessed foods,' he cautioned, 'tend to have additional additives that can be detrimental, so it is better to minimize these foods as well. Therefore, having the proper nutrients and a good source are both important.''It's also,' added Routhenstein, 'important to consider the nutritional quality of individual foods, as not all [ultra-processed foods] are the same, and broad labels can miss meaningful differences in the nutritional composition, and therefore health impact.'How do ultra-processed foods affect weight loss?'While ultra-processed foods may not directly hinder weight loss, prior research has linked them to poor metabolic health, increased cardiovascular risk, higher mortality, and negative impacts on gut health,' Routhenstein told us.'Their engineered flavors, low satiety, and high palatability can lead to overeating, and they often contain additives, preservatives, or contaminants with unknown long-term effects,' she ultra-processed foods still afforded study participants a measure of weight loss, the trial 'did show a benefit of minimally processed foods over ultra-processed foods,' Ali further shakes are one type of processed food that may be of value in healthy dieting — with some caveats — said Ali. They 'can be helpful for weight loss, provided they have the right ingredients.' He cited 'smoothies with a lot of fruit, though not ultraprocessed.''Low-sugar shakes that are high in protein can be beneficial, but not ultraprocessed [shakes, which] will not help weight loss due to sugar content,' he added.
BBC News
7 minutes ago
- BBC News
Derby care home residents playing darts to stay sharp
Residents at a care home in Derby say they are enjoying playing darts to keep themselves active and lounge at Heatherton House care home in Littleover was transformed into a friendly darts competition, which has now become a monthly Hindle, 88, was crowned darts champion of the first event, and told BBC Radio Derby she was amazed to have won."I was absolutely gobsmacked. It was a bloomin' miracle. I was delighted to win. If my husband was here, he'd have fainted." The game involves people throwing a dart, with different topics around the board to land on, including history, faces and player then has to answer a question to gain Day, 44, the general manager of the home, said: "We always look for activities that are stimulating and fun, and darts ticks every box. "Residents are practising coordination and even strategy, all while having a laugh with each other."Researchers have previously used darts to study the mental health of older people, and found a link between cognitive decline and someone's balance when throwing a Ward, 91, who won one of the events, said she was surprised to have done so well."I didn't think that I could ever do this. I've never done it before. I did enjoy it."I feel shocked and amazed. I'm going to treasure my trophy." Marjorie Tucker, 94, added: "It was really enjoyable. Someone said 'Are you coming to play darts?' and I thought, 'No way'."I thought it would be a good giggle if nothing else and a bit of exercise and I've really enjoyed it, it's been fun. You don't realise you're doing exercise."The care home staff say playing darts has multiple benefits for the residents, including physical coordination and emotional Masamba, 24, a care assistant at the home, said: "It's brilliant to see the residents getting involved and having fun."To see them compete with each other is wonderful. People think they just sit and do nothing. It's nice to see them do things and they speak about it throughout the day."Ms Day added: "It benefits both physical and psychological because they're up and moving around. Even when they don't think they can do it, they manage to do it and it brings back memories from many years ago for them."These residents are still living. They deserve to have fun and be happy."
BBC News
7 minutes ago
- BBC News
Nottingham body donation centre receives 'record' inquiries
A body donation centre in Nottingham has received a record number of inquiries after a donor's husband shared their story. The National Repository Centre, based at the City Hospital, accepts donors who wish for their bodies to support medical education, training, and research when they die. On Tuesday, the BBC shared the story of Alan Shawyer, whose late wife became a donor when she died in January, and who hoped others would consider the University Hospitals (NUH) NHS Trust, which runs the centre, said it has since received "record" inquiries from potential donors. 'Something to think about' The centre, established in 2015, is one of a number that accept body donations in the UK, which are licensed by the regulator, the Human Tissue Curwood, senior anatomy technologist, said about two people made inquiries about body donation at the centre each month. "On Tuesday, from 08:00 BST until 10:30, we had about 12 [inquiries]," Mr Curwood said. By Thursday, a record 30 people had contacted the centre making inquiries about becoming body donors, he added. "We were excited. It doesn't sound like a lot but it is quite significant."It's given people something to think about," he added. People can choose to donate their bodies to the National Repository Centre, based at City Hospital, by filling in a consent form which covers the length of time a donor will support medical education, where they might be transferred and their funeral arrangements. Ann Shawyer, became a donor when she died of cancer in January, aged 82. The former nurse had worked at City Hospital, where she was also born, before returning there to continue "helping people" in death. Her husband Mr Shawyer, who is also on the donor list, said donating their bodies had "never been a question". "She became a silent teacher," Mr Shawyer said of his late added it was "brilliant" more people had enquired about body donation, adding that he wished he could tell Mrs Shawyer of her impact."I just wanted people to consider it and that's what's happened," he said.
