10 Expert Tips on Reducing Your Risk of Having Cancer

According to the World Cancer Research Fund, simple lifestyle changes such as doing ten minutes exercise daily could make a difference in cutting your cancer risk.

See 10 lifestyle choices you should adopt to reduce your risk of having cancer as compiled by DailyMail‘s Madlen Davies:

1. MAINTAIN A HEALTHY WEIGHT

Being overweight increases the risk of 10 cancers including bowel, breast, liver and advanced prostate tumours.

Research shows a sixth of cancers could be prevented if people were all a healthy weight, the World Cancer Research Fund says.

In fact, after not smoking, being a healthy weight is the most important thing a person can do to reduce their cancer risk.

Being a healthy weight can also help to reduce the risk of heart disease and Type 2 diabetes.

It is believed staying slim prevents cancer because fat cells release hormones such as oestrogen which can increase the risk of cancers like breast cancer.

Studies have shown storing too much fat also encourages the body to produce “growth hormones”, which are linked to the disease.

And body fat also stimulates a general inflammatory response, similar to when a person’s body is fighting an infection, which may contribute to the development of several cancers.

Men and women who are a healthy weight have a Body Mass Index between 18.5 and 24.9.

In order to stay a healthy weight, cut back on fatty and sugary foods, keep an eye on portion sizes and try to do more exercise, the charity advises.  

2. GET ACTIVE 

It’s well known being active is good for the heart and lungs – but it can also reduce your risk of cancer.

Research shows it has a direct role in preventing some cancers like bowel, breast and womb cancer.

Around one in nine bowel and breast cancers could be prevented if people were more physically active.

It is not fully understood how exercise reduces cancer risk, but studies show regular activity can help keep hormone levels healthy, and too-high levels of hormones are linked to cancer.

Exercise not only helps us look sculpted, but prevents us becoming fat, which also increases the risk of the disease.

Physical activity can also strengthen the immune system and help keep our digestive systems healthy.

3. EAT YOUR GREENS 

Eating a plant-based diet, rich in vegetables, fruits, wholegrains and pulses can help keep cancer at bay, the charity said.

Vegetables and fruits probably reduce the risk of mouth and throat, oesophagus, stomach and lung cancer.

They also contain substances called phytochemicals, which can help to protect cells in body from damage that can lead to cancer.

Moreover, as they are low in calories they can help people maintain a healthy weight.

Fibre, found in wholegrains, bread and pasta also decreases the risk of bowel cancer.

4. DRINK LESS ALCOHOL

Alcohol is linked mouth and throat, oesophagus, liver, bowel and breast cancer.

Leading experts advise avoiding drinking alcohol as much as possible to help prevent cancer.

They say men should aim for no more than two drinks and women should drink no more than one alcoholic drink a day. Cutting down could make a big difference to health.

For example, around a fifth of breast cancer cases can be prevented by avoiding alcohol.

Scientists are still researching how alcohol can lead to cancer, but one theory is that alcohol directly damage our DNA, increasing the risk of the disease.

Research also shows that alcohol is particularly harmful when combined with smoking.

5. AVOID FIZZY DRINKS AND CUT OUT JUNK FOOD 

Eating a lot of high-calorie food increases a person’s cancer risk because they are more likely to become overweight or obese if they eat a lot of them.

High calorie foods include chocolate, crisps, chips, biscuits, fast food (like burgers or fried chicken).

Fizzy drinks, energy drinks, squashes, milkshakes and frappes are also high in calories.

Natural fruit juice also contains a lot of sugar, so it’s best not to drink more than one glass a day, experts recommend.

It’s a good idea to stick to water or unsweetened tea or coffee whenever you can, the charity said.

6. CUT DOWN ON SALT

Salt may enhance the flavour of a meal, but it also raises the risk of high blood pressure and stomach cancer.

Scientists believe it is linked to cancer because it damages the stomach’s lining.

The body only needs a small amount of salt, which is a compound made up of sodium and chlorine.

Our daily salt intake should be less than 6g (2.4g sodium) but we actually need much less than this.

To eat less salt, gradually reduce, then cut out any salt added during cooking, or at the table, and use spices, herbs, garlic and lemon instead.

7. Minimize Consumption of Red Meats

Eating a lot of these foods increases the risk of bowel cancer.

One possible reason for this is that the compound that gives red meat its colour, haem, may damage the lining of the bowel.

Studies also show that people who eat a lot of red meat tend to eat fewer plant-based foods, so they benefit less from their cancer-protective properties.

The World Cancer Research Fund advises people to eat no more than 500g of cooked red meat like like beef, pork and lamb in place of processed meats.

8. DON’T RELY ON VITAMINS

Most people take vitamin and mineral tablets with the best of intentions – but some high dose supplements can actually harm our health.

While some supplements reduce the risk of cancer, others have been shown to raise it.

In light of this, the World Cancer Research Fund advises that, for most people, eating a healthy, balanced diet is a better way of reducing the risk of cancer than taking supplements.

There are some situation where certain people may need to take supplements, including women trying to conceive, pregnant women, breastfeeding mothers, infants and frail older people.

Those falling into one of the groups above should talk to their GP about whether a supplement will benefit them. 

9. BREASTFEED YOUR BABY

Breastfeeding helps mothers lose any excess baby weight more quickly, reducing the risk of breast cancer.

It lowers the levels of some cancer-related hormones in a mother’s body.

At the end of breastfeeding, a woman’s body gets rid of any cells in her breasts that may have DNA damage.

These changes reduce the risk of breast cancer developing in the future.

For these reasons, mothers are advised to breastfeed their baby exclusively for six months.

10. KICK THE HABIT

Quitting smoking is the most important thing a person can do to reduce their risk of cancer, the World Cancer Research Fund said.

It causes about 90 per cent of lung cancers.

Doctors believe smoking causes lung cancer by damaging the cells that line the lungs.

Cigarette smoke is full of cancer-causing chemicals which change the lung tissue almost immediately.

The body can repair the damage at first, but if a person continues to smoke, the lung cells become increasingly damaged – and beyond repair.

Over time, the damage causes cells to act abnormally, which may cause cancer tumours to develop.

It also causes cancer in many other parts of the body, including the: mouth, lips, throat, voicebox (larynx), oesophagus (the tube between the mouth and stomach), bladder, kidney, liver, stomach and pancreas.