As the new year rolls in, many of us are looking for ways to boost our health.
Some might opt for diets or increase their exercise routines, but there are also simple daily habits that can help reduce the risk of illness. A cancer dietitian named Nichole, known on TikTok as oncology.nutrition.rd, has shared seven easy steps anyone can take to lower their cancer risk.
While it’s widely understood that no lifestyle change can completely prevent a cancer diagnosis, adopting healthier habits can help mitigate the risk. Nichole revealed some “underrated” rules she follows herself.
She suggested cutting out alcohol and opting for fresh meats over processed ones in sandwiches. Incorporating nuts and seeds into meals and snacks can enhance their nutritional value.
If rigorous exercise isn’t your thing, walking is a great alternative to stay physically active. When grocery shopping, Nichole recommends choosing wholegrain foods and non-organic frozen fruits and vegetables. She also advised against unnecessary dietary supplements.
The video has garnered numerous views since its upload, sparking a lively discussion among viewers about the impact of diet on health. Cancer Research UK has warned that alcohol consumption can increase the risk of cancer.
While an occasional drink doesn’t guarantee a cancer diagnosis, the risk escalates with increased alcohol intake. This is due to our bodies converting alcohol into a chemical known as acetaldehyde, which can damage cells and inhibit their repair.
Alcohol can also alter our hormones, increasing the likelihood of cancer development, and modify cells in the mouth and throat, making them more susceptible to harmful chemicals.
In addition, consuming processed meat has been linked to a heightened cancer risk. Reports suggest that eating a daily 50g portion of processed meat can raise the risk of bowel cancer by approximately 18%.
Processed meat consumption has also been associated with an increased risk of breast, colon, rectal and lung cancer. Chemicals found in processed meat, such as nitrates, nitrites, heterocyclic amines (HCAs) and polycyclic amines (PCAs), can damage cells and increase cancer risk.
Reducing your intake or substituting them with healthier alternatives, as suggested by Nichole, could be beneficial. Regular exercise can also help reduce the risk of various types of cancer, including bladder, breast, colon, endometrial, esophageal, kidney, lung, stomach and more.
Exercise is known to disrupt the signalling pathways of malignant cells and can also reprogram metabolic pathways.
What does the NHS say about cancer?
Cancer occurs when cells in a specific part of the body grow and reproduce uncontrollably, invading and destroying surrounding healthy tissue, including organs.
Statistics reveal that one in two people will be diagnosed with some form of cancer during their lifetime, hence the importance of monitoring any potential changes to your body. Symptoms could include a lump, unusual bleeding or changes to bowel habits.
The NHS suggests that making simple lifestyle changes could lower the risk of developing cancer. Some examples include:
- Not smoking
- Maintaining a healthy weight
- Eating a healthy, balanced diet
- Doing regular exercise
- Not drinking too much alcohol
- Ensuring your skin is protected from the sun