Oncology Dietitian Reveals 10 Simple Ways to Reduce Cancer Risk
Practical Lifestyle Changes Can Make a Big Difference
With cancer cases projected to rise by 55% globally over the next two decades, prevention remains a crucial focus for experts. Oncology dietitian Dr. Nichole Andrews has outlined ten simple yet impactful lifestyle changes that can help reduce the risk of developing cancer. Here’s her advice:
1. Embrace Plant-Based Foods
“Include more veggies, fruits, whole grains, beans, nuts, and seeds,” Dr. Andrews recommends. These foods are rich in antioxidants, fiber, and phytochemicals, which support overall health and cancer prevention.
2. Prioritize Fiber
Aim for 30 grams of fiber daily, which supports gut health and reduces the risk of colon cancer. Good sources include whole grains, legumes, seeds, and fresh produce.
3. Stay Active
Small movements matter. “Take the stairs, stretch during work, or stand while on calls,” she advises.
4. Exercise Regularly
Consistency is key. Strive for at least 150 minutes of moderate physical activity each week, such as walking, cycling, or dancing.
5. Eliminate Alcohol
Alcohol consumption is linked to 6% of cancers and 4% of cancer deaths in the U.S. Cutting alcohol entirely is the safest approach, as even small amounts can increase cancer risk.
6. Avoid Processed Meats and Limit Red Meat
Processed meats like bacon and sausage are associated with colon cancer. Limit red meat intake to under 18 ounces per week.
7. Include Dairy
Dairy products are rich in calcium and vitamin D, which are beneficial in reducing colon cancer risk.
8. Skip Excessive Supplements
Stick to nutrients from food rather than supplements unless prescribed by a doctor. Overconsumption of certain vitamins can cause harmful free radicals.
9. Quit Tobacco
Smoking remains a major cancer risk factor. Quitting can significantly lower your risk.
10. Maintain a Healthy Body Composition
Focus on reducing fat tissue through sustainable changes rather than obsessing over weight. Small improvements can reduce cancer risk over time.
A Call to Action
Dr. Andrews emphasizes that while no single measure guarantees cancer prevention, combining these strategies can help lower risks and improve overall health.