Learn the 4 key points and common food myths in reducing the risk of developing cancer

You can significantly lower your risk of developing cancer by focusing on these four lifestyle habits:

1. Maintain a healthy weight throughout every stage of life
2. Stay physically active
3. Follow a healthy eating pattern at all ages
4. The recommendation for prevention is to avoid drinking alcohol

Here are some recommendations for dietary and lifestyle habits:

• Body Weight: Keep body weight within the healthy range and avoid weight gain in adulthood
• Physical Activity: Adults should aim for 150–300 minutes of moderate-intensity or 75–150 minutes of vigorous-intensity physical activity weekly, with the higher end (300 minutes) being optimal. Children and adolescents need at least one hour of moderate- or vigorous-intensity activity daily. All ages should actively limit sedentary time (e.g., prolonged sitting and screen use).
• Diet: Aim for 2.5–3 cups of vegetables and 1.5–2 cups of fruit every day, ensuring a wide variety of colours, plus fibre-rich whole grains and legumes. Simultaneously, it is crucial to limit or avoid processed and red meats, along with highly processed items like sugar-sweetened drinks and foods containing excessive added sugar, fat, or sodium.
• Alcohol: Alcohol consumption is best avoided. Individuals who choose to drink alcohol should limit their consumption to no more than 1 drink per day for women and 2 drinks per day for men.

Common questions and answers based on ACS guidelines

Alcoholic Beverages and Cancer Risk

Cancer risk scales directly with alcohol consumption; the more you drink, the higher the risk. Research indicates that even consuming less than one drink per day can increase the risk of certain cancers. Notably, no specific type of alcohol—whether beer, wine, or spirits—is considered “safer” in this regard.

Antioxidant Consumption

While often marketed for health, antioxidant supplements have not been shown to reduce cancer risk, and in some cases, shows a higher risk. To effectively lower your risk, it is recommended to obtain antioxidants through whole foods rather than supplements.

Coffee and Cancer Risk

Coffee consumption is associated with a lower risk of mouth, throat, and basal cell skin cancers. However, caution is advised with temperature: consuming beverages above 65°C (149°F) may increase the risk of esophageal cancer. For safety, allow your coffee to reach a moderate temperature before drinking.

Are Genetically Modified Crops safe?

There is currently no scientific evidence suggesting that genetically modified foods negatively impact human health or contribute to cancer risk.

Gluten-Free Diets and Cancer Risk

For those without celiac disease, a gluten-free diet offers no protective benefit against cancer. On the contrary, consuming whole grains—including those containing gluten—is actually linked to a reduced risk of colon cancer.

Glycemic Index and Cancer Risk

High-glycemic foods cause rapid spikes in blood glucose levels. Recent findings suggest that diets with a high glycemic load may be a contributing factor to an increased risk of endometrial cancer.

Juicing, Cleanses, and Detoxes

Science does not support the claim that “juice-only” diets or detox cleanses reduce cancer risk or provide significant health benefits.

Is Microwaving Food Safe?

Microwaves utilize non-ionizing radiation, which does not increase cancer risk. For optimal safety, use glass containers or microwave-safe cookware instead of plastic.

Non-nutritive Sweeteners (Sugar Substitutes)

At standard consumption levels, there is no clear evidence that common artificial sweeteners are carcinogenic.

Organic vs. Non-Organic Produce

The cancer-protective benefits of fruits and vegetables apply whether they are organically or conventionally grown. Regardless of your choice, always wash produce thoroughly to remove potential pesticides and bacteria.

Sleep and Cancer Risk

Chronic sleep deprivation (less than 7 hours per night) is linked to a higher risk of cancer and obesity, the latter of which is a known cancer risk factor.

Soy-Based Foods

Consuming soy from whole food sources is safe and may offer several health-protective benefits.

Does Sugar Feed Cancer Cells?

Sugar does not “feed” cancer cells directly. However, a high-sugar diet often leads to weight gain and obesity, which significantly increases the risk of developing several types of cancer.

Is a Vegetarian Diet Necessary?

A strictly vegetarian diet is not mandatory for cancer prevention. Current evidence recommends a predominantly plant-based diet that limits the intake of red and processed meats.