Cancer is a daunting word, but one we hear all too often today. While many factors can
contribute to its prevention—such as avoiding alcohol and smoking or increasing fiber intake
and exercise—there’s one underlying factor common to many of these risk factors:
inflammation.
Inflammation plays a central role in the progression of most chronic conditions, such as
obesity and diabetes, both of which are known risk factors for many cancers. One of the
biggest drivers of chronic inflammation in modern society is the widespread consumption of
ultra-processed foods. But what exactly are ultra-processed foods?
Think of a potato: in its natural state, it’s unprocessed. When you cook and mash it, it
becomes processed. But when that potato is transformed into potato chips, packed with
additives and chemicals, it’s now ultra-processed. These foods are not only stripped of
nutrients but also loaded with additives designed to lower costs, extend shelf life, and
enhance flavor. Unfortunately, these chemicals can trigger an immune response, leading to
chronic inflammation.
Making healthy lifestyle changes—such as eating a balanced diet, staying physically active,
and managing stress—has been well-documented as an effective way to reduce cancer risk.
This approach isn’t just beneficial for prevention; it can also help cancer survivors manage
their health, underscoring the importance of proactive, health-conscious choices.
Diet plays a pivotal role in minimizing cancer risk, with research pointing to its significant
impact. Choosing antioxidant-rich foods can be a powerful tool in this battle. Cancer-fighting
foods include:
● Berries
● Mushrooms
● Colorful vegetables like carrots and bell peppers
● Dark leafy greens
It’s equally important to limit ultra-processed foods, sugary drinks, and excess fats, all of
which can contribute to inflammation and increase cancer risk.
Let’s look at the role of another important lifestyle factor; physical activity. More than just a
tool for weight control, which is a risk factor for many chronic diseases, physical activity
serves to diminish the body’s inflammatory response and alleviate the cancer-forming
process. Additionally, exercise helps combat stress and curbs unhealthy habits like
emotional eating—both linked to obesity, a major risk factor for several cancers.
Of course, certain cancers are linked to uncontrollable factors like genetics or specific
viruses. But by focusing on what we can control—like diet and exercise—we not only reduce
our cancer risk but also improve the body’s ability to handle cancer treatments. These
changes nourish both the body and mind, fostering resilience in the face of adversity.
By adding these small changes to our daily lives, we’re taking big steps toward cancer
prevention.
References
- 7 hidden dangers of ultra-processed food | Lofoten Seaweed. (2023, July 20).
https://lofotenseaweed.no/the-dangers-of-ultra-processed-food/ - Family Physician Guide to LM. (n.d.). American College of Lifestyle Medicine.
Retrieved March 6, 2024, from
https://lifestylemedicine.org/project/family-physician-guide-to-lm/ - Ee, A., & Hari, M. S. (2023, July 2). Ultra-processed food may be linked to poorer
mental, physical health: Study. The Straits Times.
https://www.straitstimes.com/singapore/ultra-processed-food-may-be-linked-to-poorer
-mental-physical-health-study
