Healthy Eating and Cancer Prevention
By Lizzie Streit, MS, RDN, LD
It’s common knowledge that nutrition plays a role in the prevention and management of conditions like diabetes and heart disease. But did you know that healthy eating and exercise can also help prevent certain cancers?
While it’s still unclear what exactly causes cancer, it’s becoming clearer that what you eat may influence processes in the body that lead to the disease. Learn about how healthy food plays a role in cancer prevention in this post.
Cancer Facts
According to Harvard, 1 in 5 men and 1 in 6 women worldwide can expect to develop cancer in their lifetime. In the United States, the most common cancers are breast, prostate, and lung cancers. Colon and rectal cancers, also known as colorectal cancers, are also common.
Fortunately, the life expectancy for many cancers has increased over the past few decades. This is mostly because of improved treatments and earlier detection. However, cancer is a hugely stressful and disruptive disease, and working towards cancer prevention is ideal.
It’s thought that cancer has a variety of possible causes that may differ depending on the cancer. Smoking, sun exposure, exposure to carcinogenic compounds, and some infections have all been linked to certain cancers. Genetics also appear to play a role.
Finally, lifestyle habits like diet quality and physical activity levels influence cancer development. In fact, 18% or more of all cancers are associated with physical inactivity, poor nutrition, and body fat.
How Diet Influences Cancer
No single food has been shown to cause or prevent cancer. However, observational studies that look at dietary patterns and cancer incidence have found associations between certain foods and cancer.
Inflammation and oxidative stress in the body may contribute to cancer development. Oxidative stress occurs when reactive molecules called free radicals overpower antioxidants that typically get rid of them. Inflammation results from oxidative stress. When inflammation becomes chronic, it may encourage tumor cell development and growth.
In some people, certain dietary patterns can lead to inflammation. These include a high intake of added sugars, refined carbs, processed meats, and/or saturated fat as well as consuming too much alcohol. In fact, alcohol is considered a carcinogen and has been linked to head and neck, esophageal, liver, breast, and colorectal cancers. Foods that have been cooked to high temperatures, like grilled or fried foods, may also contain carcinogenic compounds.
On the other hand, foods with compounds that fight inflammation and oxidative stress may help in preventing cancer. Flavonoids, found in fruits, vegetables, teas, and other plant foods, are thought to act as antioxidants and target inflammation in the body. Other inflammation-fighting foods include fish and extra virgin olive oil.
Besides having an effect on inflammation, your diet can also play a role in cancer development by influencing your weight. Being overweight or obese increases the risk of several cancers. One theory behind this association is that excess fat tissue promotes the release of pro-inflammatory molecules.
Finally, physical activity also plays a role in cancer prevention. Sedentary behavior is linked to a higher risk of colorectal, endometrial, ovarian, and prostate cancers. Sitting for long periods of time or watching TV are examples of sedentary behaviors.
Not surprisingly, getting active may help reduce cancer risk. Studies consistently show that those who engage in regular physical activity have a lower chance of developing certain cancers, such as colon and breast cancer, compared to less active people.
Healthy Eating Tips for Cancer Prevention
While some cancer risk factors are not in your control, what you eat and how often you exercise are in your hands. Maintaining a healthy weight or losing weight if you are overweight or obese is also recommended for cancer prevention.
Even modest weight loss of 5% of your body weight can reduce the risk of some cancers. One study in postmenopausal women found that intentional weight loss of 5% or more was linked to a lower risk of endometrial and colorectal cancers.
Here are some diet and exercise tips for cancer prevention:
Eat a variety of produce. Fruits and vegetables contain flavonoids, compounds that may help fight inflammation and protect against cancer. Eating foods from every color group—yellow/orange, red, green, purple, tan/white—will ensure that you consume many types of beneficial plant compounds.
Eat more vegetables by adding a salad to lunch, roasting broccoli to serve with dinner, and making a kale smoothie for a snack.
Eat more fruit by adding it to morning oatmeal, mixing it into salsas for homemade burrito bowls, and baking apples for a healthy dessert.
Substitute whole grains for refined carbs. Whole grains provide beneficial nutrients like flavonoids and fiber. They’re also a staple of diets that have been linked to reduced cancer risk, such as the Mediterranean diet.
Choose 100% whole grain varieties for bread and pasta products. Serve brown rice, quinoa, millet, or farro in place of pasta or rolls. Browse for cold salads or warm sides made from whole grains to add to your menu plans.
Limit added sugars. The role of sugar in cancer development is still unclear. Even so, foods that are high in added sugars contribute excess calories and may lead to weight gain. Carrying excess weight increases cancer risk.
Swap unsweetened, naturally flavored carbonated water for soda. Have foods with natural sugars, like whole fruit, when you’re craving sweets. Choose plain options of foods that commonly have added sugars, like yogurt and oatmeal.
Watch your saturated fat intake. It’s believed that consuming too much saturated fat may contribute to chronic inflammation and related diseases like cancer.
Choose leaner cuts of meats that don’t have much marbling or skin. Lean options include sirloin steak, 90/10 ground beef, pork tenderloin, and chicken breasts. Opt for low-fat or skim dairy products. Use extra-virgin olive oil in place of butter for cooking.
Limit or avoid alcohol. Frequent consumption of alcohol, which is classified as a carcinogen, can increase the risk of certain cancers.
Try mocktails instead. Make one by combining lime sparkling water with fresh mint and a splash of pineapple juice.
Try beans and legumes. Plant proteins are naturally lean and provide beneficial compounds that may protect against disease.
Make a black bean or lentil soup for dinner. Blend white beans with olive oil, lemon juice, garlic, and herbs to make a healthy veggie dip. Substitute beans for half of the ground meat in a taco or chili recipe.
Get moving. Physical activity may help prevent cancer, while sitting and other sedentary behaviors may increase your risk.
Add short bursts of activity to your daily routine, like a 10-minute walk at lunch or a circuit of push-ups and sit-ups when you wake up. Increase activity as you are able to meet the recommendations for 150 minutes of exercise per week (30 minutes on most days).
Note from Healthy For Life Meals: Getting started with a healthy meal plan is a great step to take to prevent or manage certain diseases. Our freshly prepared meals are full of nutrients that help protect against disease and limit foods that do not contribute to good health. Check out our menus and get started today.