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By: Ben Lam and JoJo Novaes
How to reduce the risk of cancer with a proper diet routine?
Cancer is one of the leading causes of death worldwide, with nearly 10 million people dying from cancer in 2022.
A 2008 study published in Pharmaceutical Research, the official journal of the American Association of Pharmaceutical Scientists, found that only 5 to 10 percent of all cancer cases are caused by genetic defects, while more than 90 percent of cases are related to environment and lifestyle; and 30 to 35 percent of all cancer deaths are diet-related.
Zhang Weijun, a nutritionist at Keji Nutrition Consultation Center, shared his insights on the relationship between cancer and diet, as well as recommendations for proper cooking routines and lifestyle habits to reduce cancer risk, on NTDTV’s “Health 1+1“ program.
Multiple Cancers Linked to Diet
Research has shows the impact dietary choices can have on cancer risk, underscoring the importance of nutrition in disease prevention.
- Colorectal cancer
Colorectal cancer is significantly affected by dietary habits. A diet lacking in fiber due to low intake of vegetables, fruits, and whole grains can lead to prolonged exposure of the intestines to toxic matter, increasing the risk of colorectal cancer.
Excessive intake of red and processed meat also increases colorectal cancer risk. Processed meat (including sausage, ham, bacon, corned beef, cured meat, canned meat) has been classified as a Level 1 carcinogen by the the World Health Organization’s International Agency for Research on Cancer (IARC). While processed meat is confirmed to cause colorectal cancer, its link to stomach cancer is still unclear.
Red meat (pork, beef, and mutton) is classified as a Class 2A carcinogen by the International Agency for Research on Cancer (IARC). The classification is based on some studies linking high consumption of red meat to an increased risk of certain types of cancer, particularly colorectal cancer.
Class 1 carcinogens have well-established links to cancer in humans, whereas Class 2 carcinogens are based on varying levels of uncertainty, with 2A having stronger evidence than 2B.
Therefore, the word of wisdom is “Don’t eat red meat every day,” and when you do, remember to eat it with fiber-rich foods such as vegetables and fruits together to reduce the risk of cancer.
- Liver cancer
In hot, humid environments, improper storage of cereals, nuts, and peanuts can lead to aflatoxin production. Classified as a Level 1 carcinogen by IARC, aflatoxin, a highly poisonous substance, may increase liver cancer risk.
It’s recommended to store unconsumed nuts and grains in sealed containers in the refrigerator or dried at room temperature.
- Gastric cancer
Consuming excessive amounts of salted foods, such as cured meats, salted fish, and pickles, can damage the gastric mucosa and increase the risk of cell mutation leading to cancer. It also enhances the growth of Helicobacter pylori, a type of bacteria in the stomach, a major cause of gastric cancer.
A recent study, published in Gastric Cancer, following over 470,000 people for about 11 years found that those who regularly add extra salt to meals have a 41 percent higher risk of gastric cancer compared to those who rarely or never do so.
- Breast cancer
A study published in PNAS in May found that a high-fat diet is a significant risk factor for cancer progression due to its destructive effect on intestinal microbiota.
A separate comprehensive research found that a higher intake of total fat and saturated fat was associated with an increased risk of breast cancer.
- Obesity-related cancers
An unrestrained diet leading to obesity increases the risk of over 10 types of cancer, including esophageal, liver, kidney, gastric, colorectal, prostate, breast, gallbladder, and ovarian cancers.
Obesity not only contributes to cancer initiation and spread but also worsens the prognosis of many cancers.
4 Habits That Increase Cancer Risk
Zhang highlighted several habits can significantly increase cancer risk:
- Chewing Areca Nut (Oral Cancer Risk)
Areca nut, containing arecoline as its primary active ingredient, is classified as a Class 1 carcinogen by IARC. Though chewed for its mild psychoactive effects, it continuously irritates and damages the oral mucosa, potentially causing cancer. Alternatives for a refreshing effect include drinking coffee, chewing gum, or using a peppermint stick.
- Swallowing Very Hot Drinks (Esophageal Cancer Risk)
Drinks above 65 degrees Celsius (149 degree Fahrenheit) are classified as Class 2A carcinogens by IARC.
Overheated beverages can damage and irritate esophageal cells, and repeated exposure can increase cancer risk. Always allow hot tea or soup to cool before consuming.
- Eating Moldy Food (Liver Cancer Risk)
Moldy foods contain carcinogens such as mold and aflatoxins.
Avoid fruits with moldy skin, as the mold may penetrate the interior. It’s best to eat cooked food within one or two days to prevent mold growth.
- Drinking Alcohol (Digestive Tract Cancer Risk)
Alcohol is classified as a Class 1 carcinogen by IARC. Even small amounts consumed over long periods can increase cancer risk. Alcohol is a risk factor for several cancer types, including breast, colorectal, gastric, liver, pancreatic, and esophageal cancers.
Eat before and during alcohol consumption, particularly vegetables and fruits. Alternating with non-alcoholic drinks can also help reduce alcohol’s impact on the body.
Better Cooking Methods to Reduce Cancer Risk
Proper cooking techniques help maintain nutrition and reduce cancer risk. Zhang suggests:
- Limit Stewing Time
Prolonged stewing can reduce nutrients. The focus here is to ensure the different ingredients are fully cooked. For that, follow the sequence of adding slow-cooking foods first, followed by quick-cooking items like vegetables.
- Avoid High-Heat Frying
Grease, when exposed to high temperatures, tends to produce oily fumes, which are also a Class 2A carcinogen and can increase the risk of lung cancer. It is recommended to opt for medium-low heat stir-frying, steaming, or boiling to reduce harmful substances.
- Minimize Grilling and Deep Frying
High temperatures will overheat proteins and can produce Class 2B carcinogens like polycyclic aromatic hydrocarbons.
Avoid burning meat, limit grilled meat consumption, and pair it with vegetables and fruits.
- Be Cautious With Starchy Foods
Deep-frying or baking starchy foods at very high temperatures produces acrylamide, a Class 2A carcinogen.
Cancer Prevention Lifestyle Habits
To live a cancer-prevention lifestyle, Zhang suggests::
- Maintain a Regular, Balanced Diet
Eat moderate portions regularly, emphasizing vegetables and fruits. Overeating burdens the digestive tract, potentially leading to gastroesophageal reflux or gastric ulcers, precursors to cancer.
- Manage Body Weight
Obesity increases risk for over 10 cancer types. Reduce high-fat and high-sugar foods while increasing fruit and vegetable intake to control weight and minimize chronic, low-grade inflammation.
- Limit Takeaway Foods
Takeaway meals often contain high calories, fats, and sugars, increasing obesity and cancer risks. Also, associated plastic tableware can be harmful to health.
- Prioritize Physical and Mental Health
Adequate sleep, regular exercise, and maintaining a positive mood support proper immune function.
A 2020 meta-analysis found that a healthy lifestyle—including proper diet, weight management, physical activity, limited alcohol consumption, and avoiding smoking— was associated with a significantly lower risk of cancer incidence and mortality. The healthiest lifestyle choices can reduce risks for various cancers (including bladder, breast, colon, endometrial, esophageal, kidney, liver, lung, rectal, and stomach) by 17 to 58 percent.
