The 9 steps you should be taking — but may not be — to reduce your risk of some common cancers
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- Four out of 10 Americans will be diagnosed with some form of cancer in their lifetime.
- While some risk factors remain out of our control, researchers have confirmed some lifestyle behaviors may reduce risk.
- Limiting red meat consumption and maintaining a healthy weight can help lower the risk of developing some cancers.
For many, cancer is the dreaded 'C' word that they hope they never hear uttered from their doctor's mouth. But since four out of 10 Americans who will be diagnosed with the disease in their lifetime, anything that people can do to lower personal risk is likely to be welcome news.
Though not all cancers are preventable, experts at Newcastle University have found that adhering to certain healthy lifestyle habits — like limiting red meat consumption and maintaining a healthy weight — can have a meaningful impact on a person's risk factor for developing certain cancers. They published their findings on June 13 in Cancer, a journal of the American Cancer Society.
For the analysis, researchers reviewed 18 published studies which investigated associations between adhering to the 2018 lifestyle-based recommendations from the World Cancer Research Fund (WCRF) and American Institute for Cancer Research (AICR) and the incidence of different cancers.
Following healthy lifestyle recommendations resulted in a 12% lower risk of colorectal cancer, 11% lower risk of breast cancer, and 8% lower risk of lung cancer.
"By following these recommendations, people may reduce their risk of certain cancers, and we would recommend that people adhere to them as closely as possible," said Dr. Fiona Malcomson, co-author of the study and lecturer in human nutrition at Newcastle University's Human Nutrition and Exercise Research Centre, said in a press release.
How can I minimize my cancer risk?
While there are factors that remain out of control, like family history and environmental exposures, there are several lifestyle modifications that an average person can make to help reduce their risk of developing certain cancers. The recommended guidelines outlined by the study authors include:
Be a healthy weight
Be physically active
Eat a diet rich in whole grains, vegetables, fruits, and beans
Limit "fast foods" and other processed foods high in fat, starches, or sugars
Limit consumption of red meat and processed meat
Limit consumption of sugary sweetened drinks
Limit alcohol consumption
Do not use supplements for cancer prevention, as research shows it is better to rely on nutrients from whole foods
For mothers, breastfeed your baby, if you can
What percentage of cancers are preventable?
The American Cancer Society estimates that 1.9 million new cases of cancer will be diagnosed in the US this year, and more than 600,000 people will die from the disease.
The World Health Organization estimates that 30 to 50% of all cancers may be preventable with proper lifestyle modifications, including many of the guidelines listed above.