Jeffrey Salazar
Diet and physical activity are key factors in reducing the risk of cancer. Observational studies have found that higher levels of physical activity are linked to a lower risk of several types of cancer, including bladder, colorectal, and breast cancer. Similarly, a healthy diet that includes fruits, vegetables, whole grains, and beans can decrease the risk of developing cancer. Obesity, caused by a poor diet and lack of exercise, is a significant contributor to cancer risk, as it can increase the body's production of estrogen and insulin, which stimulate cancer growth. Alcohol consumption is another dietary risk factor, with strong evidence linking it to an increased risk of premalignant and invasive breast cancer. While genetics is often blamed for cancer, non-inherited factors such as obesity, tobacco use, alcohol consumption, and nutrition play a more substantial role in cancer deaths.
| Characteristics | Values |
|---|---|
| Excess body weight | Increases the risk of several cancers, including breast cancer in post-menopausal women, colon and rectal cancer, endometrial cancer, oesophageal cancer, pancreatic cancer, liver cancer, and kidney cancer |
| Poor diet | Increases the risk of cancer; a diet high in vegetables and fibre is protective, while a diet high in animal fat, red meat, processed meat, and alcohol may increase the risk |
| Alcohol consumption | Increases the risk of cancer, especially breast cancer |
| Physical inactivity | Increases the risk of cancer; physical activity can help reduce the risk of cancer by aiding weight control and improving hormone levels and immune function |
| Sedentary behaviour | Positively associated with an increased risk of more than ten types of cancer, including colorectal cancer, endometrial cancer, and breast cancer |
| Obesity | A key contributory factor associated with cancer risk and mortality, especially in endometrial and post-menopausal breast cancer, and fatty liver disease-related hepatocellular carcinoma |
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What You'll Learn
Obesity and being overweight increases cancer risk
Obesity and being overweight are associated with an increased risk of getting cancer. Excess body weight increases the risk of several cancers, including breast cancer in post-menopausal women, colon and rectal cancer, endometrial cancer, esophageal cancer, pancreatic cancer, liver cancer, kidney cancer, and gallbladder cancer. Obesity produces an inflammatory state, with higher levels of insulin, insulin-like growth factor, and sex hormones, which may lead to cancer.
The risk of cancer increases with the amount of excess weight and the duration of being overweight. This is supported by observational studies, which have found a link between higher levels of physical activity and a lower risk of cancer. Clinical trials that randomly assign participants to exercise interventions provide stronger evidence as they eliminate bias caused by pre-existing illness and attendant physical inactivity. Obesity is also associated with an increased risk of mortality from all causes, including cancer.
The body mass index (BMI) is commonly used to determine a person's level of body fat and whether they are in a healthy weight range. For adults, a BMI of 25 to 29.9 is considered overweight, while a BMI of 30 or higher indicates obesity. However, BMI is not a perfect tool, as ethnic background also influences what is considered a healthy weight. For adults with South Asian, Chinese, Middle Eastern, Black African, or African-Caribbean backgrounds, a BMI of 23 or more is considered overweight, and a BMI of 27.5 or higher indicates obesity.
Waist-to-height ratio is another tool that can be used to assess whether an individual is carrying too much body fat around their tummy, which can also increase the risk of certain health conditions. To calculate this ratio, an individual's waist size in centimeters is divided by their height in centimeters, with the ideal ratio being 0.5 or below.
To reduce the risk of obesity-associated cancer, individuals can adopt a healthy eating plan and increase their physical activity levels. Maintaining a healthy weight is crucial in lowering the risk of developing cancer.
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Exercise reduces cancer risk
Exercise is an important part of cancer prevention and treatment. Research has shown that physically active adults have a significantly lower risk of developing several types of cancer. This is especially true for adults who engage in greater amounts of physical activity.
The American Cancer Society recommends regular physical activity as one of the most important things you can do for your health. According to their guidelines, getting more physical activity is associated with a lower risk of several types of cancer, including breast, prostate, colon, endometrial, and possibly pancreatic cancer.
The U.S. Department of Health and Human Services' Physical Activity Guidelines for Americans, 2nd edition, released in 2018, recommends that adults engage in 150 to 300 minutes of moderate-intensity aerobic activity or 75 to 100 minutes of vigorous aerobic activity each week to reduce the risk of chronic diseases, including cancer. This is in line with the latest recommendations for adults, which call for 150-300 minutes of moderate-intensity or 75-150 minutes of vigorous-intensity activity each week, with the ideal being to reach or exceed the upper limit of 300 minutes. Even lower amounts of activity can be beneficial, and it is important to start slowly and build up gradually for those who haven't exercised in a while.
There are several ways in which exercise helps to reduce the risk of cancer. Firstly, it helps with weight control. Excess body weight increases the risk of several cancers, including breast cancer in post-menopausal women, colon and rectal cancer, endometrial cancer, oesophageal cancer, pancreatic cancer, liver cancer, and kidney cancer. Exercise also helps to improve hormone levels and the immune system, which can contribute to cancer development. For example, exercise can lower the levels of sex hormones, such as estrogen, and growth factors associated with cancer development and progression. Additionally, exercise can prevent high blood levels of insulin, which have been linked to cancer development.
Observational studies provide evidence for a link between higher levels of physical activity and a lower risk of cancer. For example, a 2014 meta-analysis found that the risk of bladder cancer was 15% lower for individuals with the highest level of recreational or occupational physical activity compared to those with the lowest level. Similarly, a 2019 systematic review and meta-analysis showed that breast cancer survivors who were the most physically active had a 42% lower risk of death from any cause and a 40% lower risk of death from breast cancer compared to those who were the least active. Evidence from multiple epidemiologic studies also suggests that physical activity after a colorectal cancer diagnosis is associated with a 30% lower risk of death from colorectal cancer and a 38% lower risk of death from any cause.
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Alcohol increases cancer risk
Alcohol consumption is associated with an increased risk of developing cancer. The International Agency for Research on Cancer (IARC) classifies alcohol as a Group 1 carcinogen, due to evidence linking alcohol consumption to cancers of the oral cavity, pharynx, larynx, oesophagus, and liver. Epidemiological studies have found that drinking alcohol increases the risk of several types of cancer compared to not drinking, and that the risk increases with the amount consumed. For example, women who have one drink per day have a higher risk of breast cancer than those who have less than one drink per week, and the risk increases further for heavy and binge drinkers. Alcohol consumption was responsible for about 5% of cancer cases and 4% of cancer deaths in the United States in 2019.
Alcohol can increase cancer risk through several mechanisms. Firstly, ethanol in alcoholic drinks is metabolised into acetaldehyde, a toxic chemical and probable human carcinogen, which can damage DNA and proteins. Secondly, alcohol generates reactive oxygen species, chemically reactive molecules that can damage DNA, proteins, and lipids in the body through oxidation. Thirdly, alcohol can impair the absorption of nutrients associated with cancer risk, such as vitamin A and the vitamin B complex. Additionally, alcohol can disrupt cell cycles, increase chronic inflammation, and elevate hormone levels, including estrogen, which is implicated in breast cancer development. Alcohol also enhances the absorption of carcinogens, such as those found in tobacco.
The link between alcohol consumption and cancer risk has been observed in various types of cancer. For example, studies have shown that drinking three or more alcoholic drinks per day increases the risk of stomach and pancreatic cancers. Alcohol consumption has also been associated with an increased risk of prostate cancer, although there is conflicting evidence regarding the consumption of red wine and this specific type of cancer. The most common alcohol-associated cancers among women are breast cancer and colorectal cancer, while for men, it is colorectal cancer.
It is important to note that the risk of developing alcohol-related cancer can be reduced by drinking less alcohol or abstaining from alcohol consumption altogether. The Dietary Guidelines for Americans recommend that adults choose not to drink or drink in moderation, which is defined as up to two drinks per day for men and one drink per day for women. Doctors can play a role in cancer prevention by discussing alcohol use with their patients and offering behavioural counselling to those who drink excessively.
In conclusion, alcohol consumption is a significant contributor to cancer risk, and reducing alcohol intake is an important strategy for lowering the chances of developing cancer.
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Processed foods and refined carbs increase cancer risk
A diet high in processed foods and refined carbs can increase the risk of cancer. Processed foods are often high in salt, sugar, and saturated fats, leading to weight gain and obesity, which is a key factor contributing to cancer risk. Obesity increases the risk of several cancers, including breast cancer in post-menopausal women, colon cancer, endometrial cancer, and pancreatic cancer.
Recent studies have found a link between the consumption of ultra-processed foods and an increased risk of cancer. Ultra-processed foods include sweetened beverages, processed meat, pre-prepared frozen meals, and sweetened breakfast cereals. These foods are typically high in added sugars, starches, and fats, which can contribute to weight gain. The World Cancer Research Fund recommends limiting the consumption of processed foods and advises eating plenty of whole grains, vegetables, pulses, and fruit.
The specific mechanisms by which processed foods increase cancer risk are still being investigated. One possible explanation is that processed foods contain additives and preservatives that may have carcinogenic effects. Additionally, the high salt, sugar, and fat content of these foods can lead to weight gain, which is a known risk factor for cancer.
While the evidence linking processed foods to cancer is growing, it is important to note that the quality of some studies has been questioned. However, even without direct evidence, there could be indirect links between processed foods and cancer risk. For example, the high sugar content of processed foods can contribute to weight gain and obesity, which are established risk factors for cancer.
To reduce the risk of cancer, it is recommended to limit the consumption of processed foods and refined carbs. Instead, prioritize a healthy, balanced diet rich in whole grains, fruits, and vegetables, and lean protein sources, such as fish, poultry, or beans. Maintaining a healthy weight and engaging in regular physical activity can also help lower the risk of cancer and improve overall health.
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Artificial sweeteners may increase cancer risk
Diet and physical activity play a crucial role in maintaining overall health and reducing the risk of cancer. While physical activity and a healthy diet are associated with a lower risk of cancer, certain dietary choices, such as the consumption of artificial sweeteners, have been a subject of debate regarding their potential impact on cancer development.
Artificial sweeteners are widely used in various foods and beverages as alternatives to added sugars, which are known to have detrimental effects on health. The safety of these sweeteners is a matter of ongoing investigation and debate. Several experimental studies have suggested a potential link between artificial sweeteners and cancer risk, but robust epidemiological evidence is currently lacking.
One of the key concerns surrounding artificial sweeteners is their possible association with obesity. Obesity is a well-established risk factor for various types of cancer, including breast, endometrial, colorectal, and pancreatic cancers. Some studies have indicated a connection between artificial sweetener intake and obesity-related cancers, suggesting a potential indirect impact on cancer risk.
The NutriNet-Santé Study, a French cohort study, found that individuals who consumed higher amounts of artificial sweeteners had a slightly increased likelihood of developing cancer compared to those who did not consume them. Additionally, specific artificial sweeteners like aspartame have been associated with increased risks of certain cancers, such as breast cancer and obesity-related cancers. However, it is important to note that the findings across studies have been inconsistent, with some showing no significant association between artificial sweetener intake and cancer risk.
While the current evidence does not provide a definitive conclusion, it highlights the need for further high-quality research to comprehensively understand the impact of artificial sweeteners on cancer risk. In the meantime, it is advisable to exercise caution and moderation in the consumption of artificial sweeteners, particularly for individuals with a higher risk of cancer or a history of cancer.
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Frequently asked questions
A diet high in processed foods that are low in fibre and nutrients and high in sugar and refined carbs can increase the risk of developing cancer. Obesity is also linked to cancer as fat cells contribute to increased estrogen levels, which increases the risk of breast and ovarian cancer in postmenopausal women.
Physical activity lowers your risk of developing at least eight types of cancer. It helps maintain a healthy weight, regulates hormones, supports healthy digestion, and may reduce the number of toxins in your body.
The American Institute for Cancer Research recommends at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise each week.
Moderate exercise includes activities like brisk walking where you can hold a conversation but not sing. Vigorous exercise includes activities like running, where you can only manage a few words without feeling out of breath.
Try to move for at least one to two minutes every hour. If you have a sedentary job, try to get movement while sitting, such as raising your arms and legs. Take short walks throughout the day and incorporate chores or stretching to break up long periods of sitting.
