August is Wellness Month and an excellent opportunity to talk about how crucial a healthy lifestyle is to cancer prevention.
“Up to 90 to 95 percent of cancers have their roots in environment and lifestyle, while only 5 to 10 percent have a genetic component,” explains Dr. Aisha Ahmed, medical oncologist and hematologist at Arizona Oncology. Additionally, the World Health Organization (WHO) states that between 30% to 50% of all cancer cases are preventable.
When you make choices that prioritize your health and wellness, you are taking actionable steps against developing cancer. While not all cancer risk factors are preventable, and a healthy lifestyle is not a guarantee that you won’t ever get cancer, research has consistently shown that we do have the power to reduce our cancer risk through the lifestyle choices we make.
But before delving into what we can do, let’s take a look at actual mechanisms that fuel tumor development.
What Causes Cancer?
Cancer is a complex disease with multiple causes, including genetic, environmental, and lifestyle factors. Among the many processes that contribute to cancer development, chronic inflammation, oxidative stress, and the presence of free radicals play significant roles. These biological processes are interlinked and can create an environment that fosters the initiation, promotion, and progression of cancer.
Inflammation
Inflammation is a natural response of the immune system to injury or infection that protects us in most cases. Chronic inflammation can be damaging, as the immune cells tell the body’s cells to replace the damaged ones quickly. This constant turnover can increase the likelihood of mutations leading to the beginning of cancer.
Oxidative Stress
Oxidative stress occurs when there is an imbalance between the production of reactive oxygen species (ROS) and the body’s ability to detoxify them. ROS are chemically reactive molecules containing oxygen, including free radicals, and excessive levels can damage cellular components like DNA, proteins, and lipids. When DNA is damaged by ROS, it can lead to mutations that may result in cancer in a similar way to chronic inflammation. Moreover, oxidative stress can suppress the immune system’s ability to detect and destroy cancer cells, allowing them to proliferate unchecked.
Free Radicals
Free radicals are highly reactive atoms or molecules with unpaired electrons. They are produced naturally in the body during metabolism, but can also be introduced through environmental factors like radiation, pollution, and smoking. Free radicals can cause direct damage to DNA by inducing mutations, which are the first steps in the development of cancer. Damage to DNA can cause genes to make faulty proteins, especially in tumor suppressor genes, which help fix DNA or remove badly damaged cells. Usually, it’s a series of mutations in tumor suppressor genes and other genes that lead a cancer cell to form.
The processes of inflammation, oxidative stress, and the generation of free radicals are deeply interconnected. Chronic inflammation often leads to increased production of ROS and free radicals, further exacerbating oxidative stress. This creates a vicious cycle where oxidative damage leads to more inflammation, and inflammation generates more ROS, perpetuating cellular damage.
Environmental Factors that Are Difficult to Control, But Possible to Change
Unfortunately, environmental factors are not as easy to control as lifestyle choices. Still, it is helpful to understand which environmental factors contribute to the development of cancer. This knowledge may help you to protect yourself and also inform your choices in influencing policy decisions that affect public health.
- Air Pollution: Air pollution, caused by pollutants like PM2.5, NO2, and VOCs from vehicles, industries, and fossil fuels, can lead to respiratory and cardiovascular diseases and increase lung cancer risk. Urban areas often have high pollution levels, and while air purifiers can help, avoiding outdoor pollution is difficult.
- Radon Gas: Radon, a radioactive gas from uranium decay, can build up in buildings, especially basements, and is the second leading cause of lung cancer after smoking. It’s undetectable without special testing because it’s odorless and colorless. You can find more information about testing your home for radon gas here.
- Pesticides and Agricultural Chemicals: Pesticides and herbicides used in farming can contaminate water and food, posing cancer risks. Organic options can reduce exposure but aren’t always accessible or affordable.
- Microplastics: Tiny plastic particles from broken-down larger plastics pollute air, water, and food. They may increase cancer risk, especially in the digestive system. Reducing microplastic pollution requires global action.
- Heavy Metals: Toxic metals like lead, arsenic, and mercury, found in contaminated water, soil, and air, can cause cancers. Water filters and avoiding certain foods can help decrease your exposure, though complete avoidance is challenging due to their widespread presence.
- Endocrine Disruptors: Chemicals like BPA and phthalates, found in plastics and personal care products, can interfere with hormones and are linked to cancers such as breast and prostate. Avoiding these chemicals is difficult due to their prevalence and lack of comprehensive labeling, but you can reduce your risk by choosing BPA- and phthalate-free products.
Mitigating Cancer Risk With Healthy Lifestyle Changes
The good news is you can protect yourself from the effects of free radicals, oxidative stress, and inflammation with the lifestyle choices you make, thereby lowering your overall cancer risk. In 2024, researchers have identified the top lifestyle choices that will impact your cancer risk. They are:
- Tobacco Avoidance: Smoking is the single most preventable cause of cancer. Despite decades of public health campaigns, tobacco use continues to be a leading cause of cancer-related deaths. The ACS continues to emphasize the importance of quitting smoking and avoiding secondhand smoke as fundamental steps in cancer prevention.
- Healthy Diet and Regular Exercise: “Thirty to thirty-five percent of cancers can be attributed to diet,” Dr. Ahmed explains. Maintaining a balanced diet rich in fruits, vegetables, whole grains, and lean proteins, coupled with regular physical activity, can significantly lower the risk of several types of cancer, including breast, colon, and endometrial cancers. Obesity is another major cancer risk factor, with studies showing that maintaining a healthy weight is crucial in reducing cancer risk.
- Alcohol Consumption: Alcohol has been linked to an increased risk of cancers such as breast, liver, and colorectal cancer. The ACS recommends that men limit their alcohol intake to two drinks per day, and women to one drink per day.
- Vaccinations: Preventative vaccines have become increasingly important in reducing cancer risk. The Human Papillomavirus (HPV) vaccine, for example, has been shown to drastically reduce the risk of cervical cancer and other cancers linked to the virus. Research suggests that HPV vaccination might also reduce the risk of other cancers in both men and women.
- Chronic Stress Management and Mental Health: “Chronic stress and poor mental health have been linked to an increased risk of cancer. The pressures of modern life, including work, education, and social factors, can contribute to higher stress levels,” says Dr. Ahmed. Chronic stress can hinder the immune system, initiate harmful hormonal changes, and encourage unhealthy behaviors (such as tobacco or alcohol use) that increase cancer risk.
- Protection From UV Exposure: UV radiation from the sun or tanning beds generates free radicals that can damage DNA and other cellular structures in the skin. When the skin’s antioxidant defenses are insufficient to neutralize these free radicals, the resulting oxidative stress can contribute to the formation of skin cancer.
Dr. Ahmed’s Recommendations for a Cancer Prevention Diet
Besides avoiding tobacco use, research has shown that the most effective way to improve your health and reduce your risk of cancer involves your diet. A cancer prevention diet doesn’t have to be complicated or difficult to follow. Dr. Ahmed recommends the following nutrition tips:
Increase Intake of Foods Rich in Antioxidants and Anti-Inflammatory Properties:
- Fruits and Vegetables: These are high in vitamins, minerals, and antioxidants such as vitamins C and E, carotenoids, and flavonoids. Examples include berries, citrus fruits, leafy greens, and cruciferous vegetables (e.g., broccoli, cauliflower, Brussels sprouts).
- Fish: Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which have anti-inflammatory properties.
- Legumes: Beans, lentils, and peas are high in fiber and antioxidants, which can help reduce cancer risk.
- Whole Grains: Brown rice, quinoa, barley, and oats contain fiber and beneficial compounds that help lower cancer risk.
- Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds provide healthy fats, fiber, and antioxidants.
Avoid Foods That Increase Free Radicals and Cause Inflammation:
- Saturated Fats and Trans Fats: Found in fried foods, processed snacks, and baked goods, these fats can increase free radical production and inflammation.
- Red Meat: High consumption of red meat (beef, pork, lamb) is linked to an increased risk of colorectal cancer. Limit intake and choose lean cuts when possible.
- Sugary Drinks and Foods: Beverages and foods high in sugar can contribute to obesity and increase cancer risk. Avoid sugary sodas, candies, and desserts.
- Processed Foods: These often contain additives, preservatives, and unhealthy fats that can lead to increased free radicals and inflammation. Examples include fast food, processed meats (e.g., sausages, bacon), and packaged snacks.
Stay Active for Cancer Prevention
Regular physical activity is a key factor in reducing the risk of cancer. Health experts recommend at least 150 minutes of moderate-intensity exercise, such as brisk walking or cycling, or 75 minutes of vigorous-intensity exercise, like running or swimming, each week. It’s also beneficial to include strength training exercises at least two days a week.
Physical activity helps maintain a healthy weight, lowers inflammation, improves immune function, and regulates hormones, all of which can reduce the risk of developing cancers such as breast, colon, and endometrial cancer. Find an activity you enjoy (for example, if you find cycling boring, try pickleball), join a fitness group for accountability, park farther away from your destination, or take the stairs. Even small increases in daily activity can make a difference.
Early Detection and Screening
In addition to eating right and exercising, keeping up with your screenings is a significant way to impact your cancer risk. Dr. Ahmed recommends that people of all ages “prioritize a healthy lifestyle and adhere to recommended health guidelines for screenings such as mammograms and colonoscopies.”
Cancer Prevention Research is Ongoing
For the most current guidelines and information on cancer prevention, organizations such as the American Cancer Society and the American Association for Cancer Research are invaluable resources, offering detailed reports and updates on the latest advancements in the field.