7 proven ways to prevent cancer

As we understand more about the way our genes are switched on and off by factors in our environment, we get closer and closer to being able to advise people what they can do to help turn on genes linked with cancer protection and switch off those linked with causing it.’

Though the research is still in its early days, epigenetics may one day identify the exact lifestyle and dietary factors that could prevent cancer, he says. Until then, here is what is proven to lower your risk.

1. Lose ten pounds

Earlier this year, the World Cancer Research (WCRF) released new evidence linking obesity with stomach cancer, which is the third biggest cancer killer in the world.

Some 60 percent of Brits are overweight or obese and being the fat man of Europe causes a staggering 52,000 cases of cancers each year including those of the breast, womb, liver, prostate, and pancreas (obesity is second only to smoking which causes 64,000 cases annually).

‘The heavier you are the greater your risk of these particular cancers,’ says Linda Bauld, professor of health policy at the University of Stirling, who explains that even if you’re more than 20 pounds overweight, any weight loss will lower your risk.

2. Stick to a glass a night

The risk of cancer starts at low levels of alcohol so it’s best to stick to one glass a night

When earlier this year, chief medical officer Dame Sally Davies declared no level of alcohol consumption was safe and changed weekly recommendations to 14 units for both men and women, the key reason was the link between even low alcohol consumption and seven types of cancers including those of the breast, liver, bowel, mouth, and throat.

‘The risk of cancer starts at even low levels of alcohol so it’s best to stick to a glass a night,’ Prof. Bauld says.

3. Eat yogurt

Although most of the studies done on gut bacteria and cancer prevention are still on mouse models, the results are positive and that’s probably because the microbes help break down some of the toxins in the gut that might normally cause cancer, but also because they keep the immune system in great shape generally so it beats off the cancer cells,’ says Tim Spector, professor of Genetic Epidemiology at King’s College London, founder of the British Gut Project and author of The Diet Myth (Weidenfeld and Nicholson £8.99).

To keep your gut bacteria in good shape, eat a mix of probiotic foods such as live yogurt, kefir (fermented milk drink) and sauerkraut as well as prebiotic foods such as fruit, vegetables and high fiber whole grains and legumes to feed bacteria and help it grow, Prof. Spector, explains.

4. Take an aspirin

It’s also been found that people who do get cancer are at less risk of having it spread if they take aspirin.’ If there is an inherited tendency toward bowel cancer, taking a low-dose aspirin is a good idea, he suggests.

‘Aspirin may work by reprogramming the way the immune system works, in particular, affecting the inflammation pathways in the lining of the gut, and thus having some effect on its ability to recognize very early cancers and remove them,’ Prof. Johnson says. But it comes with risks such as bleeding from ulcers in the stomach, so talk to your doctor before taking it.

5. Marinate your meat

Current recommendations suggest sticking to 70 grams a day (about two rashers of bacon) and according to CRUK, this one change could prevent a staggering 8,800 cases of bowel cancer each year.

Research also suggests charred or well-done meats may be associated with increased risk because of cancer-causing heterocyclic amines (HCAs) which form when meat is cooked at high temperatures. But meat lovers don’t despair, fascinating research from Kansas State University found that marinating meat in spices such as rosemary, thyme, oregano, basil, sage and marjoram before cooking could lower the HCA components in meat (so could taking the skin off the chicken).

6. Go for fiber

Increasing your intake of fibrous whole grains such as oats, brown rice, and wholemeal bread was particularly associated with a lowered risk of bowel cancer and some research has suggested it may help prevent breast and prostate cancers too.

It’s not certain how it happens but some speculate that this too might be about gut bacteria. ‘Studies like EPIC show consistently that people who eat lots of fiber, fruit, and vegetables have low levels of cancer and the reason could be that these people consequently have a healthy gut microbiome that helps the immune system fight off cancers,’ says Prof. Spector.

7. Move more

                                                            

You should be more active each day could prevent around 3,400 cases of breast, bowel and womb cancers in Britain.

A study shows that those who did 30 minutes of exercise each day or had an active job had a lower chance of developing cancer and other research has confirmed that being active each day could prevent around 3,400 cases of breast, bowel and womb cancers in Britain.

‘Being active improves hormone levels which can help reduce a woman’s risk of developing breast and womb cancer,’ says Prof. Johnson. ‘It also helps transit times in the intestine, helping food move through faster so there’s less chance of anything in the food you’ve eaten setting off an inflammatory reaction in the bowel which is how is lowers bowel cancer risk.’