- Cancer is a complex disease that affects millions of Americans every year. Some lifestyle habits can help reduce your risk.
- No single food or diet prevents cancer; your overall eating pattern is the most important.
- Move your body, maintain a healthy weight, limit alcohol and stay up to date on screenings.
This year more than 2 million people in the U.S. are expected to be told that they have cancer. It’s not news anyone wants to hear, which is why cancer prevention is such an important discussion.
There’s not just one thing that causes cancer. There are genetic, environmental, and lifestyle factors that kick off cancer development. The good news is that there are many things in your control when it comes to cancer prevention. “One in five new cancer diagnoses are connected to an unhealthy diet, physical inactivity, obesity or overweight, or other lifestyle factors,” says Laura Makaroff, D.O., senior vice president of cancer prevention at the American Cancer Society.
The problem is, there are so many myths floating about on how to prevent cancer, it can make it challenging to focus on the habits that will make a difference. We talked to Makaroff about what we should really give our attention to—and what we should leave behind.
Myth #1: Singular Foods (or Diets) Can Prevent Cancer
Reality: A healthy eating pattern is most important.
Social media can make it seem like there’s a magic ingredient for health and cancer prevention. But that’s not the case. “It really is about your eating pattern and not one specific food or diet,” says Makaroff. “Foods high in nutrients keep the body nourished and help you stay at a healthy body weight,” she says. Those include lots of plant-based foods, such as a variety of fruits and vegetables and fiber-rich legumes and whole grains. Filling your plate with nutritious foods naturally helps you eat less of the things that we want to limit, such as highly processed foods, says Makaroff.
Myth #2: You Need a Specific Exercise Program to Prevent Cancer
Reality: Exercise helps lower cancer risk, but moving your body counts more.
Going to the gym or heading out for a run outside is great, but if that feels like too much pressure for you (or not enjoyable at all), know that you still reap anticancer benefits with more casual activity. Research suggests that people who engage in light-intensity physical activity—casual walking, household chores, errands—have a lower risk of cancer. In fact, if you replace one hour of sedentary activity with one of these more casual activities, you drop your risk of cancer significantly. Logging 9,000 steps per day drops your risk of cancer by 16% compared to 5,000 steps per day. Time to schedule that walk (or easy stroll).
Myth #3: Obesity Is Linked to Cancer, Overweight Is Not
Reality: Overweight has also been found to increase cancer risk.
Excess body fat is linked to 13 different types of cancers, including endometrial, esophageal, liver, kidney, pancreatic, colorectal and ovarian. “Maintaining a healthy body weight throughout your lifespan can help you avoid other chronic diseases, prevent cancer and live well with and beyond cancer,” says Makaroff. A healthy weight for you might mean looking beyond your BMI numbers. If you have concerns about your weight or your goal is to lose weight, talk to your doctor or a registered dietitian for a guided plan.
Myth #4: Moderate Alcohol Use Prevents Cancer
Reality: It’s not just excessive alcohol. Any amount of alcohol can raise your risk of certain cancers.
It would be nice if a glass of red wine was an anticancer drink, but unfortunately the research hasn’t panned out. “All types of alcoholic drinks can increase the risk of cancer,” says Makaroff. “What matters most is the amount of alcohol you drink over time,” she says. The American Cancer Society points out that alcohol use is the third most common potentially avoidable cause of cancer (after cigarette smoking and excess body weight). Alcohol intake is associated with at least eight different cancers, including mouth, esophagus, liver, breast and colorectal.
However, for many of us, alcohol is a part of our lifestyle. “The American Cancer Society says that it’s best not to drink alcohol. If you choose to drink, limit yourself to one drink for women or two for men per day,” says Makaroff.
Myth #5: Cancer Screenings Only Detect Cancer
Reality: Some cancer screening tests also prevent cancer.
Cancer screening is an important component of a cancer prevention plan. Case in point: The colonoscopy. Colonoscopies look for polyps (growths that can, in some instances, become cancer), and these polyps can be removed at the same time of the procedure. “That can prevent cancer,” says Makaroff. “Stay on time and on schedule with regular cancer screenings,” she says. There are screening guidelines based on age and sex. Talk to your health care provider about their recommendations for you.
Believe These Instead
Cancer prevention is about simple, straightforward and science-backed recommendations, rather than splashy headlines about magic foods or supplements.
The World Cancer Research Fund International has a set of recommendations. Many of these are habits we covered above, but they’re worth repeating:
- Maintain a healthy weight: Talk to your health care provider about what that means for you.
- Be physically active: Aim for at least 150 minutes per week, but 300 minutes per week is best for cancer prevention, says Makaroff.
- Eat a diet rich in whole grains, vegetables, fruits and beans: Focus on eating the rainbow when you build your plate.
- Limit consumption of highly processed foods: This includes fast foods and other foods high in fat, starches or sugars and low in nutrients.
- Limit consumption of red and processed meat: Focus on fish, poultry and plant proteins.
- Limit consumption of sugar-sweetened drinks: This includes sodas, fruit drinks, energy drinks and sweetened coffee and tea drinks.
- Limit alcohol consumption: Less (or none) is better.
- Do not use supplements for cancer prevention: Supplements haven’t been shown to prevent cancer, and some can be dangerous for your health.
- Avoid cigarette smoking: Also avoid other tobacco products.
- Protect your skin from the sun: Sunscreen and other forms of protection (such as sun-protective clothing and hats) can keep your skin safe.
Meal Plan to Try
30-Day Anti-Inflammatory Meal Plan, Created by a Dietitian
Our Expert Take
Cancer develops due to a variety of factors, including genetics, environment and lifestyle. We can help prevent cancer with our lifestyle choices. Following an overall healthy eating pattern, getting ample physical activity throughout the day, reducing or avoiding alcohol intake, maintaining a healthy weight and getting appropriate cancer screenings can help lower your likelihood of developing cancer. Choose one habit to focus on at a time, and build from there, to help reduce your risk.
