It’s true - your risk of cancer might be predetermined by your genes. But did you know that lifestyle changes can protect you from 40 per cent of cancers? From shedding some pounds to regularly exercising and eating clean, here are some scientifically proven strategies to beat the odds of cancer: 

 

 

Love pork and beef? Delicious as they are, cooking red meat in high heat produces harmful compounds called heterocyclic amines (HCAs) that are known to cause cancer. Research conducted by European Study on Diet and Cancer found that high consumption of meat increases the risk of bowel and stomach cancers.  

 

But this doesn’t mean you can no longer enjoy your favourite steak or pork stew. According to Cancer Research UK, there’s one strategy that could prevent a staggering 8,800 cases of bowel cancer each year: Marinate your meat using herbs and spices such as rosemary, thyme, basil, sage and oregano. The antioxidants and enzymes from these spices lower the HCA content of the meat. 

 

 

There is wide and convincing scientific evidence that exercise lowers the risk of cancer. Research has confirmed that simply working out regularly can prevent around 3,400 cases of breast, bowel and womb cancers in Britain. Exercise reduces a woman’s hormone levels, an imbalance of which can raise the risk of developing breast and womb cancer. Also, exercise helps facilitate the movement of food in the intestine, preventing inflammatory reaction that may lead to bowel cancer. Experts recommend 150 minutes of physical activity each week to experience its amazing health benefits. 

 

 

Losing 10 pounds of fat can protect you from cancer. Obesity is a growing health concern not just in Britain but in other developed countries in the world. In Europe, obesity is blamed for 52,000 cases of breast, womb, liver, prostate and pancreatic cancer. Just recently, World Cancer Research linked obesity with stomach cancer - which is the third biggest cancer killer in the world. 

 

You can have it for breakfast and dinner too. The probiotics in yogurt nourish your gut flora, which in turn lowers your risk of developing cancer affecting the gut. Such beneficial microbes help break down the toxins in your gut and eliminate them. Plus, they boost your immune system, preventing the accumulation of cancer cells. 

 

 

Another key finding by the European Study on Diet and Cancer study was that simply increasing your fibre and your fruit and vegetable intake to five portions a day could help prevent 14 different types of cancers. Intake of whole grains, such as oats, wholemeal bread, and brown rice, was particularly associated with lower risk of bowel cancer. 

 

 

Going out? Apply some sunscreen. Researchers from Ohio State University confirmed that wearing SPF 30 could help prevent not only burns but also malignant melanoma. Even with sunscreen, it is also crucial to wear a hat and shades when the sun is too strong. Doctors recommend protecting the areas where sun hits as these are where most cancers develop. 

 

It is also important to have regular medical check-ups. Most cancers don’t have symptoms at first, and you’d never know you have one until in the final stages. Getting screened is a preventive strategy that everyone should prioritise.

 

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