Oncologists Wish You'd Stop Doing These 4 Things

Reviewed by Dietitian Lisa Valente, M.S., RD

Key Points

• Lifestyle changes may help reduce the risk of certain types of cancer.

• Decreasing processed meats, eating more fiber, and moving your body can help lower risk.

• Other healthy habits like reducing alcohol and sugar-sweetened beverages may help too.

When it comes to cancer prevention, there's a lot you can do to reduce your own risk. "It's been estimated that four in 10 cancers occurring in adults aged 30 and above in the U.S. (except for non-melanoma skin cancer) are linked to potentially modifiable factors such as cigarette smoking, excess body weight, unhealthy diets, drinking alcohol and physical inactivity," says Fiona Malcomson, Ph.D ., American Institute of Cancer Research (AICR) Scientific Advisor. "This suggests that a large proportion of cancer cases could be prevented by adopting healthier dietary and lifestyle patterns."

We talked to oncologists and cancer prevention experts about the habits that we should target to reduce our risk of cancer. Here's what they said:

1. Eating Processed Meats

Bacon, hot dogs, ham, lunchmeats: "They are strongly associated with colorectal cancer and to a lesser degree gastric and pancreatic cancers," says oncologist Ezekiel J. Emanuel, MD, Ph.D. "They contain nitrites and nitrates that cause DNA damage to the lining of the GI tract," he explains. Processed meats are often found in fast foods, which tend to be high in ultraprocessed foods, added sugar, and sodium, and can increase the risk of weight gain. Obesity may increase cancer risk.

2. Skimping on Fiber

Most Americans don't get enough fiber in their diet. Fiber is plentiful in plant foods like beans and lentils, nuts and seeds, fruits and vegetables. "Eating low-fiber diets is associated with cancer, particularly colorectal cancer. It also seems associated with breast, gastric and esophageal cancer," says Dr. Emanuel. As he explains, the bacteria in your microbiome (the colony of organisms that live in your intestines) use fiber to produce short-chain fatty acids, which feed the gut lining and reduce inflammation. These effects can help reduce cancer.

3. Sitting So Much

Exercise lowers the risk of several cancers, including breast, kidney, bladder, and stomach. "Reducing sedentary time is also important, but is distinct from getting enough physical activity," says Kerri Winters-Stone, Ph.D. , professor in the Division of Oncological Sciences at Oregon Health & Science University. She notes that research is looking at 24-Hour movement patterns—time spent in physical activity, sleep and sedentary behavior—as a measure of health and outcomes in cancer survival.

You can think about your own 24-hour movement patterns to assess your overall activity and health. There's research to back up the idea of simply moving more throughout the day: People who got the most physical activity had a 26% lower cancer risk compared to those who got the least amount. In terms of steps, aim for around 9,000 per day to help lower cancer risk.

4. Skipping Social Events

Saying yes to that invite? Sure, it's probably fun—but it can also have the downstream effect of reducing your cancer risk. "Without [social connections] people can experience loneliness, and that in turn leads to depression and fatigue, that leads to poor eating, inactivity and isolation, causing a downward spiral," says Winters-Stone.

Smaller ways of connecting with others matters, too, in terms of feeling that connection, Winters-Stone says. "Find ways to engage with people throughout your day. Make eye contact. Say hello. It will make you feel better, and in turn you'll be more likely to engage in other positive behaviors," she explains.

Other Tips for Reducing Your Cancer Risk

The AICR has compiled a list of tips for cancer prevention—and that's on top of avoiding smoking/tobacco and excess sun. In addition to what we've talked about above, find additional guidelines from the organization:

• Maintain a healthy weight:Excess body fat is linked to a dozen different cancers.

• Limit sugar-sweetened drinks:These are packed with added sugar that can be a cause of unhealthy weight gain. 

• Limit alcohol:Alcohol causes at least six cancers, and imbibing can raise your cancer risk even when done in low amounts or moderation. "In the U.S., alcohol is the third leading preventable cause of cancer," says Malcomson.

• Skip cancer-preventing supplements:There isn't evidence that supplements can prevent cancer, and some may cause harm. Focus on eating a healthy diet or talk to your healthcare practitioner for individual guidance.

Our Expert Take

A healthy lifestyle may help prevent 40% of cancers, presenting a great opportunity to change your habits to make a real difference in your health future. "Cancer prevention does not require making huge lifestyle changes overnight. Small, consistent changes can make a meaningful difference over time," says Malcomson. That said, remember that a healthy lifestyle is important for cancer prevention, but it comes with no guarantees. Other factors out of your control, such as genetics and aging, contribute to cancer risk, says Malcomson.

Read the original article on EatingWell