Cancer is a major cause of deaths globally, affecting more than 20 million people worldwide. It is a multifactorial disease, and its development is influenced by three primary causatives; genetic, environmental, and lifestyle. Out of these, diet and exercise are two of the major modifiable risk factors in reducing the incidence of cancer. In this blog, we will explore the contributions of dietary considerations and exercise to cancer prevention, the mechanisms behind their protective effects, and practical tips for incorporating healthy habits into our everyday lives.
Before we get into the details of diet and exercise, it will be good to know what cancer is all about and how it develops. Cancer is when cells in the body start to grow abnormally and form lumps, known as tumours, which can invade nearby organs and spread to other parts of the body. A number of factors can elevate the likelihood of cancer, such as:
Family history: Genetics can contribute to cancer risk.
Environmental Factors: Exposure to certain chemicals, radiation and pollutants can increase risk.
Lifestyle: The biggest factors for cancer are eating habits, physical activity, smoking, and alcohol.
Though some risks are beyond our control, following a healthy diet and exercising regularly can help ward off cancer.
Maintaining a healthy weight is one of the most important things you can do to fight cancer. Obesity has been associated with an increased risk of multiple cancers, including cancers of the breast, colon, endometrium, and pancreas. Last but by no means least; excess body fat creates a state of chronic inflammation and hormonal imbalance, which can stimulate cancer to form.
Balanced Diet: A balanced diet full of fruits and vegetables, whole grains, and lean proteins can guide people in maintaining a healthy weight.
Eating a variety of nutrient-rich foods can provide essential vitamins, minerals, and antioxidants that help protect against cancer.
Fruits and vegetables: These foods are rich in antioxidants which help against oxidative stress and help reduce inflammation.
Whole Grains: Brown rice, quinoa and whole wheat bread are high in fibre, which has been linked to lower risk of colorectal cancer. Fibre helps digestion and controls insulin levels, both of which can affect cancer risk.
Red meat and processed meat have long been associated with a higher risk of colorectal cancer and other cancer types.
Healthy Alternatives: Choose lean proteins, such as poultry, fish, beans and legumes. These alternatives are often healthier and bring other important nutrients to the table, without the risk that come with red and processed meats.
There are some cancers influenced by alcohol consumption such as breast, liver and mouth cancer.
Practice Moderation: If you decide to drink alcohol, do so in moderation. This can lower the risk of alcohol-fuelled cancers.
Long-term inflammation in the body can damage the DNA and facilitate cancer growth.
Add Anti-Inflammatory Foods: Fatty fish (high in omega-3 fatty acids), nuts, seeds, and leafy greens help lower inflammation and the risk of cancer.
Staying physically active helps maintain a healthy weight and lessens the risk of cancer.
Suggested Guidelines: At least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity activity per week. Examples include brisk walking, cycling, swimming or dancing.
Regular exercise strengthens both innate and adaptive immunity that enhances the body's ability to detect and eliminate cancer.
Immune Surveillance: Physical activity enhances the circulation of immune cells, increasing their ability to recognise and target tumours.
Long periods of sitting and sedentary behavior are linked with an elevated risk of some cancers.
Add Movement: Avoid long periods of sitting replacing it with short bursts of movement, including standing, stretching or walking around. This can reduce the risks of a sedentary lifestyle.
Setting realistic fitness goals can be beneficial for maintaining motivation and measuring progress.
Be Steady: If exercise is new to you, start with short sessions (10-15 minutes), then slowly increase the duration and intensity as you become fitter.
Diet and exercise are critical components of cancer prevention. Maintaining a healthy weight, eating a balanced diet rich in fruits and vegetables, getting regular exercise and minimising sedentary time can have a huge impact on reducing the risk of cancer.
Being intentional about what you eat and how often you move has a significant influence on your health and wellness. This way, people can attribute that to healthy habits, a supportive environment, and so on, which helps society as a whole.
The pursuit of cancer prevention starts with the choices we make about what we eat and how active we are. A balanced diet and regular exercise can help us take charge of our bodies and lower our risk of cancer, as well as improving our general health.