How to help protect yourself against cancer
[5 MIN READ]
In this article:
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Does eating healthy help protect against cancer? The answer is yes!
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Learn 10 ways you can lower your risk for cancer from the American Institute for Cancer Research.
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A variety of plant-based foods are recommended, but organic food has not been shown to reduce your risk for cancer.
How to help protect yourself against cancer
Along with heart disease, cancer is one of the most prevalent health concerns for Americans as they grow older. February is National Cancer Prevention Month, so Providence is taking a look at the choices you can make to decrease your risk of different types of cancer as much as possible.
Alyssa George, MA, RDN, is a dietitian who works with cancer patients at the Providence Cancer Institute Franz Clinic in Portland, Oregon. She uses the American Institute for Cancer Research’s (AICR’s) 10 Cancer Prevention Recommendations when she counsels patients about how they can help keep cancer from recurring or developing in the first place. The recommendations are as follows:
1. Be at a healthy body weight
While a healthy weight is important, George says she thinks it’s unfortunate that it’s placed at the top of the list. “I don’t feel like the number on the scale always embodies a person’s healthy habits,” she says. “There’s health at every size. It’s most important to live healthy, with a plant-based diet that is full of good foods. That, to me, speaks of health more than just the number on the scale.”
2. Be physically active
This particular recommendation, says George, is hugely important in reducing your risk for many different kinds of cancers. You should set a goal to do some sort of physical activity for at least 30 minutes a day, most days of the week. Just how active should you be? “You need to get your heart rate up,” says George. “You should also make sure to add some strengthening exercises into your routine for a healthy lifestyle.”
3. Eat a diet rich in whole grains, vegetables, fruits and beans
These kinds of foods contain natural substances called phytochemicals and antioxidants, which have been shown to help fight cancer and fend off environmental toxins. The AICR has developed the New American Plate, which includes all the different foods in a healthy diet that can prevent cancer, to guide Americans in making healthier choices.
4. Limit consumption of “fast foods” and other processed foods that are high in fat, starches or sugars
George stresses that this guideline doesn’t mean you have to completely avoid your favorite fast-food restaurant. “I think what you do most of the time has the biggest impact on your health,” she says. “It doesn’t mean you can’t have French fries, but you shouldn’t have them all the time.”
5. Limit consumption of red and processed meat
The American Cancer Society has long recommended a diet that limits processed meat and red meat. Experts note that:
- Eating 50 grams (about four strips of bacon or one hot dog) of processed meat every day increased the risk of colorectal cancer by 18%.
- For red meat, there was evidence of an increased risk of colon cancer, pancreas cancer and prostate cancer.
This doesn’t mean you should swear off sirloin, sausage and salami forever. But if you consume these types of foods every day or most days of the week, it might be time to consider a change. Try:
- Eating more chicken and fish.
- Experimenting with plant-based recipes.
- Incorporating other good sources of protein in your diet, such as nuts, seeds, beans, lentils, peas and whole grains.
6. Limit consumption of sugar-sweetened drinks
“An excess intake of sugar can increase someone’s body weight,” says George, “which can then increase their risk of cancer.”
7. Limit alcohol to reduce cancer risk
“I feel like a lot of people don’t realize how strong the association is between alcohol intake and cancer risk,” says George. “Alcohol is a carcinogen. It’s a toxin.” She notes that drinking alcohol particularly increases your risk of breast cancer, esophagus cancer and stomach cancers.
8. Do not use supplements for cancer prevention
While you may want to use supplements to prevent osteoporosis and other chronic problems, supplements will not reduce your risk of cancer. In fact, some of them can be toxic if you take too large a dose. Talk to your health care provider before starting any new supplements.
9. For mothers: Breastfeed your baby, if you can
“Breastfeeding your baby helps to reduce cancer risk for both mother and baby,” says George.
10. After a cancer diagnosis: Follow our recommendations, if you can
All of the above guidelines and lifestyle choices apply not only to those who are trying to help prevent cancer, but also to those who are in the midst of treatment.
George says she has met some people who believe that eating organic foods can reduce their cancer risk, but she says that studies have not shown that organic produce has more antioxidants than regular produce. “When eating organic, it’s really more about the environmental impact,” she says. “There doesn’t seem to be any association with cancer risk.”
In addition to the guidelines from the AICR, it’s also important that you follow all the recommended cancer screenings. If you’re not sure whether you should be screened, talk to your health care provider.
Oncology Nutrition
Providence offers nutrition assistance for cancer patients through Oncology Nutrition at Providence Portland Medical Center, Providence St. Vincent Medical Center and Providence Newberg Medical Center. At this free program, you will learn about ways to combat any side effects you’re experiencing and how you can take in the nutrition you need during your treatment.
Contributing caregiver
Alyssa George, MA, RDN, is a dietitian who works with cancer patients at the Providence Cancer Institute Franz Clinic in Portland, Oregon.
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Related resources
7 foods proven to help prevent cancer
This information is not intended as a substitute for professional medical care. Always follow your health care professional’s instructions.
