Clever ways to cut your cancer risk

Lifestyle changes could prevent four in 10 cancer cases, says Cancer Research UK. Michele O’Connor finds some simple and practical ways you can improve your health

Walk before meals

In a major study, US researchers found that active people were far less likely to develop 13 types of cancer than their sedentary counterparts – regardless of their weight.

“Regular physical activity has a significant impact on whether or not ‘bad’ genes that cause disease are activated as we go through life,” explains Professor Robert Thomas, NHS consultant oncologist and author of How to Live (Short Books, £14.99).

If you haven’t exercised for a while, start with a walk before meals and build up in stages to avoid overdoing it.

“A walk before mealtimes is great for your circulation and digestion as well as weight control,” says Professor Thomas. “Every little bit adds up and the benefits of being more active increase with the more that you do.

“This is still true for anyone who’s already been diagnosed with cancer.”

Make room for the mushroom

Eating just a few mushrooms a day could be enough to reduce your risk of cancer by up to 45%, say scientists at the US Penn State Cancer Institute after analysing 17 recent cancer studies.

“Mushrooms are the highest dietary source of ergothioneine, which is a unique and potent antioxidant and cellular protector,” study author Djibril Ba said. “Replenishing antioxidants in the body may help protect against oxidative stress and lower the risk of cancer.”

Open wide

Gum disease has already been linked with heart conditions and diabetes, so make sure you have regular dental check-ups.

A growing weight of evidence suggests poor oral health may increase the risk of certain cancers, including those of the mouth and throat, bowel and liver.

Take a sunshine supplement

Studies suggest vitamin D – made in the body by exposure to sunlight – has direct abilities to slow cancer growth and delay its spread.

And, interestingly, survivors of bowel cancer who had higher vitamin D levels were found to have a

lower risk of relapsing.

Swap cheddar

for stilton

Blue-veined or aged cheeses such as stilton are a good source of gut-friendly probiotic organisms, says Professor Thomas. These have a range of benefits for gut health, reducing your chances of developing bowel problems, including cancer.

Don’t keep potatoes

in the fridge

The Food Standards Agency advises against keeping spuds in the fridge. It leads to free sugars forming, “cold sweetening”, which can increase levels of toxic compounds called acrylamides. They can damage DNA, especially if potatoes are fried, roasted or baked.

Rescue a pooch

Exposure to pets helps build up our immune systems. A study in the journal Cancer Epidemiology found that people who owned a dog or cat were 30% less likely to develop Non-Hodgkin’s lymphoma, a type of cancer affecting the white blood cells.

Stock up on no/low alcohol beverages

Drinking alcohol is a risk factor for seven types of cancer, including breast, mouth and

bowel cancer. It’s thought that acetaldehyde (a chemical produced when the body breaks down alcohol) is toxic and damages the DNA in our cells, which causes cancer.

The more alcohol you drink, the greater the risk so experiment with alcohol-free alternatives.

Pick or grow your own berries

All berries are full of cancer-fighting polyphenols, a type of naturally occurring plant compound that protects against carcinogens and damage to our DNA.

But supermarket offerings can have significantly lower quantities than those you pick yourself, says Professor Thomas.

“This is because plants have to ‘struggle’ to survive in the wild – and this makes them naturally develop higher quantities of phyto-chemicals than cultivated varieties.

“Plus, they’re less likely to have been exposed to pesticides or environmental toxins, so long as you are not picking berries growing next to a busy road.”

Know your number

Excess weight is linked to at least a dozen different cancers. It could even overtake smoking as the leading cause of cancer within two decades.

So keep an eye on the scales in case your weight starts creeping up.

If you’re among the 62% of adults who are overweight or obese, ask your GP for a referral to a dietitian to help with a healthy weight-loss plan.

Binge on broccoli

Studies show that sulforaphane, a dietary compound found in this green vegetable can help prevent cells from becoming malignant.

But steam it rather than boil to maximise the benefits for you.

Cut back on red meat

A diet that is rich in vegetables, fruit and pulses is linked to a reduced cancer risk. The fibre content alone can reduce bowel cancer by 20%.

Reduce your red meat consumption and keep processed meats, such as ham, bacon and sausages, to an occasional treat.

Turn off the telly

A 2018 study of 90,000 women found those who watched over two hours of TV per day had a substantially increased risk of developing colon cancer before age 50 compared with those who didn’t watch any TV.

While television viewing in itself isn’t an issue, sitting for hours at a time signals an inactive lifestyle.

Make tea in a pot

Tea brewed for longer increases the amount of cancer-fighting polyphenols in your cuppa, say researchers in Aberdeen.

Not a tea lover? University of Southern California scientists found even modest amounts of coffee, regular or decaf reduced the risk of colorectal cancer by 26%. The antioxidant properties of the beans may also help prevent prostate, liver and endometrial cancers.