Cutting out red meat, using suncream and keeping fit – all habits we are told dramatically reduce our risk of cancer.
For most of us, these simple lifestyle tweaks are easy; but are there any other preventative hacks that we’re seldom told?
Cases are at a record high in the UK – over 1000 Britons are diagnosed every day – and an alarming 11 cancers on the rise in the under 50s.
It’s no surprise that prevention of the disease is a hot topic on social media, with millions of posts suggesting outlandish ways to fight tumours.
Some drink a green juice a day, while others ban household chemicals from their home.
But what do the cancer experts do – the doctors who’ve spent decades attempting to erradicate the disease in patients?
The Daily Mail asked three leading oncologists about the habits they swear by to reduce their cancer risk.
Some count on a trendy supplement, while others commit to a specific diet plan and take medical tests that ensure if they do get unlucky, their disease is caught early.
Nick James, Professor of Prostate and Bladder Cancer Research at The Institute of Cancer Research and The Royal Marsden NHS Foundation Trust
Prof James’ primary concern is family history, and staying up to date with screening
I avoid barbecue meat – and bacon
Prof James follows a Mediterranean-style diet – full of fruits, vegetables and wholegrains – which has been shown to cut the risk of cancer by around 12 per cent.
He also eats meat sparingly, opting instead for oily fish.
‘It is entirely plausible to believe that having a healthy gut microbiome will lower your risk of cancer,’ he says.
‘And it’s reasonable to assume eating a diet high in fresh fruit and vegetables, avoiding ultra-processed foods and steering clear of saturated fats is a good way to do this.
‘I try not to eat meat everyday and avoid things like bacon and any meat that is burnt. Instead, my breakfast consists of yoghurt, nuts, seeds and fruit.’
Charred meat is extremely high in heterocyclic amines, which are released when meat is cooked at very high temperatures.
It is these compounds that have been linked to an increased risk of bowel, breast and prostate cancers.
Creatine could prevent cancer – and help my body fight it if it strikes
There is no silver bullet when it comes to preventing cancer, Prof James says.
However, there is emerging research suggesting that creatine may super-charge immune cells that are key to fighting the disease.
Creatine, which Professor James takes in supplement form, is a substance naturally produced by the liver, kidneys and pancreas, and helps with transporting energy around the body.
Growing evidence suggests it could help support and preserve muscle mass as we age, reducing the effects of sarcopenia.
But the evidence shows it has to be used alongside exercise – specifically resistance training – to make a difference.
When combined with regular strength training it has been shown to improve strength, support mobility and increase muscle mass.
‘Something that is glaringly obvious in my clinic is that people who exercise regularly and look after their muscle health, age better,’ Prof James said.
‘As you age you can’t get away with the same risky behaviours you did as a youngster. But you can reduce your risk of things like hip fractures with regular exercise.
‘And if you’re ageing better, then you’re in a better position to withstand cancer treatment.’
Professor Joe O’Sullivan, Consultant Clinical Oncologist and Professor of Radiation Oncology at Queen’s University Belfast
Prof O’Sullivian is a vegetarian and doesn’t smoke or drink alcohol
I don’t eat meat
‘There is a really strong link between excessive red meat intake and bowel cancer risk – and early research suggests it could also influence prostate cancer risk,’ says Prof O’Sullivian.
Over a decade ago, the World Health Organisation branded processed meats group one carcinogens, placing bacon in the same category as cigarettes, alcohol and asbestos.
That ruling followed research showing that eating just two rashers of bacon a day can raise bowel cancer risk by nearly 20 per cent. Red meat was also deemed as probably cancer-causing .
It is thought that it is the combination of nitrates found in red meat, and processing methods used in meats such as bacon, ham and sausages, that generates carcinogenic compounds when eaten.
I opt for organic fruit and veg
‘I eat organic where possible,’ says Prof O’Sullivian, adding that he’s alarmed by research linking pesticides on non-organic produce and cancer risk.
‘And I focus on fibre-rich foods like chickpeas and wholemeal bread which have been shown to promote a healthier gut microbiome – and this appears to contribute to a lower cancer risk.
‘While the research is still in its early days, it seems pretty obvious that food that hasn’t been sprayed with chemicals will be better for you.’
I might start taking asprin – but I avoid antibiotics
Prof O’Sullivan says he’s intrigued by research that shows taking low doses of the blood thinner aspirin – sometimes referred to as baby aspirin – can suppress enzymes that contribute to the development of tumours.
Some studies, he says, have shown that this results in a lower risk of bowel cancer – which is on the rise in the under 50s.
It’s a low risk preventative method for most healthy people that he’s keen to try, he says.
‘I am more cautious of antibiotics however,’ he says.
‘The gut takes quite a hit when you take antibiotics, which kill off certain types of healthy bacteria.
‘This can upset the natural balance in the gut which might lead to chronic inflammation and increase the risk of cancer.’
Prostate cancer is now the most common cancer in the UK, according to Prostate Cancer UK
I get my PSA levels checked once a year
Finally, while screening does not reduce the risk of cancer, Prof O’Sullivan makes sure to get his PSA levels tested once a year since he turned 55.
‘Testing won’t protect you against cancer, but there are definitely patients that we would like to catch earlier – when their chances of survival are highest – and screening is one way to do that.’
A PSA test is a blood test that measures the level of prostate-specific antigen (PSA) – a protein made by the prostate gland which, at high levels, can indicate the presence of a tumour.
There is no national NHS prostate cancer screening programme because the PSA test is not always accurate and can lead to overdiagnosis. However, asymptomatic men aged 50 and over, or those 45+ with a family history or Black heritage, can request a free PSA test from their GP.
Dr Richard Neal, Professor of Primary Care at the University of Exeter and a GP
For Dr Neal, exercise is key – but he advises choosing a routine you can stick to
I walk to work
‘I only live about 15 minutes’ walk from my work so I am fortunate enough that I can walk. However, I try and take a longer route, whatever the weather, to increase my steps and be in nature,’ he says.
‘Being overweight or obese increases the risk of at least 13 different types of cancer and it’s the second biggest cause of cancer in the UK. But most people are completely unaware of this.’
Exercise is known to boost cardiovascular health and reduce the risk of heart disease, diabetes and other weight-related conditions like sleep apnoea.
Walking to work also reduces Dr Neal’s exposure to pollution – another cancer risk factor, he says.
‘Air pollution is becoming increasingly recognised as a risk factor for cancer.
‘Research shows a link between released by burning fossil fuels and lung cancer.
‘For most of us, vehicle fumes are the biggest source of exposure to air pollution.’
I stay up to date with screening
‘I keep an eye out for letters from the NHS inviting me to take part in screening. For me, that’s bowel screening which involves a test you can do at home.
‘We know that early detection can make all the difference for those people who do develop cancer.’
Unfortunately, nearly a third of people who are eligible for bowel cancer screening in England do not attend – risking thousands of missed cases and preventable deaths.
