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How to cut your cancer risk

Hannah Stephenson
19/ 5/2008

ARE you surprised to hear that healthy eating, exercise and maintaining your optimum weight can prevent around a third of cancers?

Scientists have been pushing this message for a while, but it seems most of us don't want to face up to reality.

For instance, a recent survey commissioned by World Cancer Research Fund (WCRF) found that 50 per cent of people are still not aware that being overweight is a cause of cancer.

Informed choices

"We still have a long way to go in terms of getting across the message that people can make a real difference to their cancer risk," says Lisa Cooney, head of education for WCRF.

"If people are not aware of what they can do to reduce their chances of developing cancer then they are not in a position to make informed choices about how they live their lives."

This month, following on from the recent Cancer Prevention Week, there's a whole host of information and advice on offer to help raise awareness of how you and your family can reduce your chances of developing cancer.

"Eating healthily does not mean radically changing your diet," says Lisa. "It's things like increasing the amount of plant-based foods in your diet and decreasing the amount of red and processed meat.

"People should also aim to limit the amount of salt and alcohol they consume. Scientists now believe that after not smoking, maintaining a healthy body weight is the most important step you can take to reduce cancer risk."

Body fat risk

You should aim to be towards the lower end of the healthy weight range for your gender and your height, as excess body fat is a cause of six different types of cancer - including bowel cancer and post-menopausal breast cancer.

"Scientists believe there are several reasons for the link between body fat and cancer risk. One example is the relationship between excess fat and the hormonal balance in the body. Research has shown that fat cells release hormones such as oestrogen, which increases the risk of cancers such as breast cancer.

"Studies have also shown that fat, particularly if it is stored around the waist, encourages the body to produce substances known as growth hormones. Having high levels of these hormones is linked to a greater risk of cancer."

You should aim to be physically active for at least half an hour a day. Then as fitness improves, work towards an hour of moderate activity a day, or half an hour of vigorous activity.

"You don't have to be going to the gym every day to count yourself as physically active. Everyday activities such as brisk walking, cycling, sweeping or vacuuming all count towards your daily total," she says.

Being physically active reduces the risk of colon cancer and probably helps prevent post-menopausal breast cancer and womb cancer, say researchers.

PREVENTING BREAST CANCER

Each year more than 44,000 women are diagnosed with breast cancer, according to Cancer Research UK.

Drinking as little as one pint of beer or one glass of wine a day increases risk of breast cancer by more than seven per cent.

Obesity increases risk of post-menopausal breast cancer by up to 30pc.

A more active lifestyle reduces breast cancer risk, as does breastfeeding.

PREVENTING BOWEL CANCER

There is convincing evidence that eating red and processed meat and being overweight increases the risk of bowel cancer - the third most common cancer after breast and lung.

Drinking alcohol may increase bowel cancer dangers too, while regular physical activity reduces your risk.

Eat garlic, plenty of fruit and veg, and food containing fibre to cut your chances of developing the disease, and up your intake of fish and milk.

PREVENTING PROSTATE CANCER

Prostate cancer is the second most common cause of cancer death in UK men, after lung cancer.

Studies suggest that alpha-linolenic acid (found in animal fat, vegetable oils and nuts) is associated with a heightened risk, while linolenic acid, found in vegetable oils, protects against prostate cancer.

Other research has found processed and red meats can increase your chances of getting the disease.

Evidence also indicates that there's a significant risk reduction for men who eat a lot of cooked tomato products.

PREVENTING BLADDER CANCER

Bladder cancer is common in the UK, with more than 10,000 new cases a year. It accounts for one in every 27 new cases of cancer each year and is more common in men than women.

Quitting smoking will reduce your risk factor, but higher intake of fruit may protect you too. An increase in fruit consumption of 100 grams a day is estimated to reduce risk by approximately 20 per cent.

European studies show that heavy coffee consumption (more than 10 cups per day) may increase the risk of bladder cancer, so cut down on the caffeine.

For more information on cancer prevention visit wcrf-uk.org or call 020 7343 4205.