6 Lifestyle Habits to Lower Your Cancer Risk: Simple Steps You Can Take Today!

September 25th, 2024

Written By: Oncology Simplified Team 

Disclaimer: This information is general and may not meet individual needs. For a personalized plan tailored to your unique lifestyle and clinical requirements, book a free introductory call at 437-500-5000.

Hey there! Did you know that your daily habits can have a huge impact on reducing your cancer risk? According to the American Institute for Cancer Research (AICR), 42% of cancer cases are linked to lifestyle choices—meaning that small changes can help protect you! 

Now, cancer is a complex disease, and it's important to understand that getting it isn’t anyone’s fault. Factors like genetics and environment come into play, and there's no one-size-fits-all formula for prevention. But the good news is that we can control certain aspects of our lives to lower our risk. 

Wondering if your habits really matter? While genetics are part of the story, your lifestyle choices are a big piece of the puzzle. Here are six key habits that can help you take control of your health, and potentially reduce your cancer risk. Let’s dive in! 

  1. Stay Physically Active

Staying active isn’t just about looking good—it plays a major role in cancer prevention. Regular physical activity helps regulate blood sugar, supports heart health, improves digestion, and keeps you feeling energetic. For cancer survivors, exercise can ease treatment side effects and lift your spirits during recovery. 

The goal is simple: move more, sit less. You don’t need to go overboard with intense workouts; even light movement throughout the day makes a difference. 

How to Stay Active: 

  • Find activities you enjoy, like walking, swimming, or dancing. 
  • Add small movements into your day—take the stairs, stretch, or even garden. 
  • Set realistic goals and build up gradually. Every bit of movement counts! 

Fun fact: just 4 minutes of vigorous exercise a day was associated with a 17% to 18% reduction in cancer risk.  

  1. Eat a Plant-Rich Diet

Eating plenty of fruits, vegetables, and whole grains is one of the best ways to reduce cancer risk. Diets like the Mediterranean Diet, which emphasizes plant-based foods, are known for their cancer-fighting benefits. These foods are packed with fibre and antioxidants, which help protect your cells from damage and reduce inflammation. 

Try aiming for five servings of fruits and veggies daily, and fill half your plate with colourful plant-based foods. 

How to Start: 

  • Incorporate a variety of fruits, veggies, and nuts into your meals. 
  • Plan meals around plant-based foods and experiment with new recipes to keep it fun! 

Fun fact: Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts are rich in sulforaphane, a compound that has been shown to inhibit the growth of cancer cells. Research from the Journal of the National Cancer Institute found that a higher intake of these vegetables was associated with a reduced risk of various cancer types. 

  1. Maintain a Healthy Weight

Carrying extra weight can increase your risk of developing several types of cancer. However, small, sustainable changes can help you manage your weight over time, leading to long-term benefits. 

How to Manage Weight: 

  • Practice mindful eating by paying attention to hunger cues and avoiding eating out of boredom. 
  • Opt for whole, nutrient-dense foods like fruits, veggies, and whole grains instead of processed snacks. 
  • Control portion sizes, especially with high-calorie foods. 
  • Add strength training to your routine to build muscle and support fat loss. 
  1. Limit Harmful Substances

Alcohol and tobacco are known to increase cancer risk. 

Alcohol: According to the World Health Organization (WHO), 4-25% of cancers are related to alcohol consumption. When we drink, our bodies break alcohol down into acetaldehyde, a chemical that damages cell DNA and hampers the absorption of vital nutrients. While cutting back or quitting alcohol can be tough, it’s one of the most impactful changes you can make. 

Tobacco: Smoking remains the leading preventable cause of cancer, accounting for 40% of new cancer cases, per the CDC. Tobacco use isn’t just linked to lung cancer—it’s associated with 11 other types of cancer too. According to the American Cancer Society, within 10 years of quitting, a person’s risk of dying from lung cancer is cut in half compared to someone who continues smoking.  

How to Quit Harmful Substances: 

  • Seek support from family, friends, or professionals. 
  • Replace alcohol with other ways to relax, like herbal tea, reading, or physical activities. 
  • If you’re trying to quit smoking, consider nicotine replacement therapies that don’t mimic smoking. 
  1. Avoid Processed Meats

Processed meats like bacon, sausages, and deli meats are linked to a higher risk of cancer due to the chemicals used during processing. For better health, try swapping these for healthier protein options. 

Healthier Protein Swaps: 

  • Replace a ham sandwich with a tuna or chickpea salad. 
  • For salads, use protein sources like boiled eggs, beans, or grilled chicken. 
  • Swap bacon at breakfast for yogurt parfaits, eggs, or avocado on toast. 
  1. Don’t Fear Foods That Aren’t Risky

It’s easy to get overwhelmed by all the diet advice out there, but many foods that people avoid—like plant oils or non-organic produce—aren’t as dangerous as they’re often made out to be. The key is moderation and focusing on credible sources for your nutrition information. 

Tips: 

  • Enjoy a variety of foods without overdoing it. 
  • Focus on moderation and balanced eating rather than strict diets. 

Fun fact: Drinking 3-4 cups of coffee daily may lower the risk of liver and endometrial cancers, thanks to its antioxidants and anti-inflammatory properties. The World Cancer Research Fund supports this, but ongoing research is still exploring coffee’s full benefits and mechanisms. 

Overcoming Common Barriers 

Implementing healthier habits can be challenging, but here are simple strategies to overcome common obstacles: 

Time Constraints: "I’m too busy." Solution:

Start Small: Try a 10-minute walk or quick, healthy snacks 

Batch Cook: Prepare meals in advance to save time  

Active Breaks: Use breaks for stretching or light exercise. 

Motivation: "I can’t stay motivated." Solution: 

Set Realistic Goals: Start with small changes and celebrate progress. 

Find Support: Partner with a friend for mutual motivation. 

Track Progress: Use a journal or app to monitor your journey. 

Financial Limitation:  "Healthy living is expensive." Solution: 

Affordable Nutrition: Focus on budget-friendly foods like beans, frozen veggies, and seasonal fruits. 

Free Exercise: Utilize free online workouts or outdoor activities. 

Meal Plan: Shop sales and discounts for healthy, budget-conscious meals. 

Social Pressures: "My environment isn’t supportive." Solution: 

Communicate: Explain your goals to loved ones for better support. 

Lead by Example: Inspire others by sharing your healthy habits. 

Build a Supportive Space: Engage with positive online communities or support groups. 

Confusion from Misinformation: "There’s too much conflicting advice." Solution: 

Trust Reputable Sources: Follow guidelines from credible organizations. 

Consult Experts: Get personalized advice from healthcare professionals. 

Stick to Basics: Focus on balanced eating, regular activity, and avoiding harmful substances. 

To lower cancer risk, focus on staying active, eating plant-based foods, maintaining a healthy weight, and avoiding harmful substances. Opt for healthier proteins over processed meats and don’t worry about foods that aren’t proven risky. There are ways around common barriers like time, motivation, and cost, making these habits more achievable in your daily life. 

 

This blog is for informational purposes only and should not be considered medical nutrition therapy, medical advice, or a diagnosis. It is not a substitute for professional consultation or recommendations from your healthcare provider. 

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