Key takeaways
- Most cancers develop as a result of a combination of factors, including getting older and lifestyle
- What you eat and drink, how much you weigh, and how physically active you are can also make a difference to your risk of developing cancer
- A predominantly plant-based diet featuring lots of fruits, vegetables and wholegrains, is recommended to help reduce cancer risk
- An active lifestyle that includes regular, moderate activity, helps to reduce inflammation and cancer risk
Only 5–10% of cancer diagnoses are linked to family history, with most cancers developing as a result of a combination of risk factors, such as getting older and lifestyle. While it is widely accepted that behaviours like smoking and sun exposure can increase a person’s risk of developing cancer, it can be easy to dismiss the role of diet and exercise. Scientific research from the World Cancer Research Fund (WCRF) has shown that what you eat and drink, how much you weigh, and how physically active you are can all make a difference. We share some of that research here, and our Perci Professionals, Clinical exercise coach Nick Michell, and Consultant dietitian Nichola Williams, explain how diet and physical activity can help someone reduce their risk of developing cancer.
What does the research tell us about reducing cancer risk?
The WCRF guidelines offer nine recommendations for reducing cancer risk, many of which we’ll cover in this article. The top recommendation is to maintain a healthy weight. On this point they are clear: after not smoking, this is the single most important way you can protect yourself against cancer, in particular, against 12 specific types of cancer, including bowel, breast and prostate. So how do we keep our weight within that healthy range and also, as the guidelines state, avoid weight gain in later life? The answer – which also happen to be guidelines two and three – are to eat a better diet and to move more.
Our research shows that being overweight or obese is a cause of at least 12 types of cancer
World Cancer Research Fund
The role of diet in reducing cancer risk
Nichola Williams, Consultant dietitian
It’s important to state that no lifestyle can completely eliminate your risk of developing cancer, but by making healthy choices, you can significantly lower it. If we look at populations where relatively few people develop cancer, their diets are rich in wholegrains, fruits and vegetables, and they eat little to no processed foods. It’s predominantly a plant-based, anti-inflammatory diet, in which foods are eaten as close to their natural form as possible.
Why is a plant-based diet recommended for cancer prevention?
You might have heard the saying, ‘eat the rainbow’. There’s a lot of truth in that. Some of the natural properties of fruit and vegetables have anti-cancer properties. For example, a family of compounds called polyphenols, found particularly in purple fruits and vegetables, are good for gut health, as well as having antioxidant and anti-inflammatory properties. Evidence shows that these polyphenols may play a role in preventing some diseases, including certain types of cancer. Zinc, selenium and folate, found in nuts, green vegetables and certain fruits, are involved in the DNA repair process, while the fibre from skins of fruit and vegetables, as well as in wholegrains, has been shown to bulk out stools, contributing to good bowel health and helping to prevent against bowel cancer.
You might have heard the saying, ‘eat the rainbow’. There’s a lot of truth in that.
Nichola Williams, Consultant dietitian
Can you eat meat on a plant-based diet?
A great cancer prevention diet isn’t about restricting anything, but about eating in moderation. ‘Plant-based’ simply means adding in as many plant-based foods as you can into your diet. This includes fruits and vegetables, wholegrains, pulses, nuts, seeds, herbs and spices. Lean animal foods, for example, fish and chicken, are healthy sources of protein and equally important for a cancer-prevention plate. Just try to limit fatty, processed and smoked meats.
What should someone eat to help prevent cancer recurrence?
Eating to help prevent cancer recurrence really depends on the cancer, and how far you have come through your diagnosis and treatment. In general I would advise that someone with this goal should follow the guidelines above more closely, however there may be other factors to take into consideration. For example, some people are asked to eat a high-calorie, high-protein diet as they go through chemotherapy, so when I work with them after treatment we would focus on helping them find a healthy way to eat that stabilises their weight while also focusing on reducing the risk of recurrence.
It’s also important to mention that, after undergoing cancer treatment, when so much is out of your control, it’s easy to focus very heavily on eating, which is something you can control. The internet is full of advice and weird and wonderful diets, but there’s often little evidence to support these, so part of my work as a dietitian is to debunk myths. After treatment, and with all the side-effects that go with it, it’s really important to enjoy food again.
How to lower your cancer risk with physical activity
Nick Michell, clinical exercise coach
There is now a lot of evidence available about the value of exercise as a tool in disease prevention. One of the main things physical activity does is regulate hormones, bringing the body back into a state of balance or ‘homeostasis’, where it’s functioning in the way it’s designed to. Obesity and inactivity bring us out of homeostasis. Hormones become unbalanced and inflammation arises. Tumour growth is more prevalent in this environment. Exercise not only helps to maintain a healthy weight – which is important for reducing cancer risk – but supports an internal environment in which cancer cell growth is reduced.
What should physical activity look like?
Guidelines state that we should all aim for 150 mins a week of moderate activity. That’s defined as something you can do while having a conversation. It could be anything from a brisk walk to gardening or formalised exercise. This is where lots of people get confused: our bodies were designed to move regularly but you don’t have to go to the gym to have an active lifestyle. Being consistent with activity on a daily basis is better than doing nothing and going to the gym twice a week.
Our bodies were designed to move regularly but you don’t have to go to the gym to have an active lifestyle. Being consistent with activity on a daily basis is better than doing nothing and going to the gym twice a week.
Nick Michell, clinical exercise coach
In addition to this, I also recommend one or two sessions a week of strength training, which is also beneficial for hormone regulation. Often overlooked but also very important is balance work. This is particularly important as we get older as it can help to reduce falls. As well as training balance, forms of exercise like tai chi and yoga aid overall health and reduce the risk of disease. With any exercise programme, it’s important to be aware of your limits. However, as long as you get the appropriate rest and recovery, your body is very good at adapting to the amount of work you’re doing.
How can we reduce the risk of cancer recurrence through exercise?
For those living beyond cancer, looking after your body and mind should be a priority. Make sure you move your body at regular intervals, get enough rest and recovery and eat well, in accordance with the guidelines above. I also work with my clients on their mindset and approach to life. A lot of people who have had cancer have been through the most traumatic period of their life, and that trauma has after-effects. Mindful practices, such as breathwork and yoga, can help bring the mind into a healthy place, as can scheduling in time for the things you enjoy.
Find out more about Clinical exercise coach Nick Michell and Consultant dietitian Nichola Williams, including their availability.
While we have ensured that every article is medically reviewed and approved, information presented here is not intended to be a substitute for professional medical advice, diagnosis, or treatment. If you have any questions or concerns, please talk to one of our healthcare professionals or your primary healthcare team.
References
‘Our Cancer Prevention Recommendations,’ WCRF, https://www.wcrf-uk.org/preventing-cancer/our-cancer-prevention-recommendations/