There is a great deal of evidence that having a healthy lifestyle can reduce your risk of cancer in general. But what does this mean?

A healthy diet

It has been estimated that changes to our diet in the UK could avert about one in three cancer deaths.  All the evidence suggests that a cancer-prevention diet is one that is high in fibre, low in fat (especially animal fat) and includes a generous proportion and variety of fruit, vegetables, wholegrain cereals and beans.

A Western diet relies heavily on animal fat (saturated fat) and not enough on fresh fruit and vegetables. Try to eat less fat and red meat and increase your intake of fruit, vegetables and high-fibre foods.

The role of fibre in cancer prevention

There are many possible reasons why fibre may have a preventative role in the development of cancer, particularly those of the digestive tract such as colon and stomach.

As fibre is not easily digested by humans, it may help to move food more quickly through the intestines and in this way help to eliminate carcinogens or at least reduce the possibility of them being absorbed.

Fibre is also known to draw water into the digestive tract. Water combined with fibre makes faecal matter bulkier and this may help to dilute any carcinogens present.  This means that you can get dehydrated when increasing your fibre intake, so remember to drink more water.

Bile acids are substances which are secreted into the intestine from the gall bladder to help digest fat. However, once in the intestine, bacteria can change these acids into chemicals with the ability to promote colon cancer. Fibre may be able to bind with these bile acids and evict them from the intestines. The bacteria in the colon are also able to ferment the fibre, creating a more acidic environment and this in turn may make the changed bile acids less toxic.

Fibre and breast cancer

There is evidence that a high-fibre diet may be particularly beneficial in preventing breast cancer. Fibre is known to affect the level of oestrogen in the body and high levels of this hormone are linked to a higher risk of breast cancer.

Oestrogen is normally secreted into the intestine. Here fibre binds with it and moves it out of the body. Hence, without adequate fibre, it can be reabsorbed from the intestine into the bloodstream.

The role of fat in cancer promotion

Fat can increase hormone production and in this way has been linked to increased breast cancer risk.

Bile acids are substances secreted into the intestine from the gall bladder to help digest fat. However, once in the intestine, bacteria can change these acids into chemicals with the ability to promote colon cancer. Fat can stimulate the production of bile acids and in this way has been linked to colon cancer.

Ways to reduce your fat intake

There are many ways to reduce your fat intake:

Ideally, we should eat 5 portions of fruit and vegetables a day, increasing our intake by having fruit at breakfast, adding fruit to cereal, and using fruit and vegetables to snack on.

Vegetables are low in fat and high in fibre and contain many cancer inhibitors, such as carotenoids, the pigments that give fruits and vegetables their dark colours. For example betacarotene, present in dark green and yellow vegetables, helps protect against lung cancer in particular and may prevent cancer of the bladder, mouth, larynx, oesophagus, breast and other areas.

Vegetables such as cabbage, broccoli, kale, turnip, cauliflower and sprouts contain flavonoids, thought to have anticancer properties.

Many fruits and vegetables contain vitamins and minerals important not only for good health, but for cancer prevention. For instance, Vitamin C, found in citrus fruits and many vegetables, can lower the risk of cancer of the oesophagus and stomach. Vitamin C acts as an antioxidant.  This means that it can disable cancer-causing chemicals called free radicals, formed in the body.

Moderate alcohol intake

Excessive alcohol consumption has been linked to about 3% of all cancers and can increase the risk of cancer of the liver, mouth and throat. When combined with smoking, the risk dramatically increases.

Moderate exercise

Increase your physical activity by taking some form of exercise, however gentle  a little is better than nothing at all.  Consistently choosing to take the stairs instead of the lift, to walk instead of take the car - can have a positive impact on your health.  There is now evidence that regular physical activity reduces the risk of certain cancers, particularly colon cancer.

03/06/2009