Simple dietary changes can significantly reduce the risk of cancer, according to a leading dietitian.
Ahead of World Cancer Day 2022 on Friday, the Coeliac Society of Ireland has published a guide, ‘Six Simple Steps: Eating to Reduce The Risk Of Cancer’.
Developed by nutritionist Sarah Keogh, it details how you can change your diet and lifestyle to reduce the risk of developing the disease whether you are coeliac or not.
The leading dietitian explained: “There are certain foods that you and your family can include in your diet that will help reduce the risks of developing certain diseases including cancer.
“There are lots of things that can affect risk of cancer: genetics, pollution, exposure to hazardous chemicals, even just getting older.
“How we live our lives can have an impact as well – smoking, alcohol, diet, and exercise all play a role in our risk of cancer.
“And while there is no guaranteed way to prevent the disease, the good news is that there are quite a few foods and nutrients that we know can help to reduce our overall risk."
The food expert added: “In fact, some experts think that people can reduce their risk of cancer by 30-50 per cent by making lifestyle changes.”
Sarah has a degree in Human Nutrition and Dietetics from Trinity College and a Masters in European Food Regulation With over 20 years’ experience working in nutrition and dietetics, she said that simple dietary changes go a long way when it comes to fighting off illness and disease.
To break it down, she said: “Dietary changes can be as simple as eating an extra piece of fruit every day or adding some seeds to your breakfast cereal.
“Eating more fish or have more meals based on beans and lentils will have a positive effect on your body helping to balance the gut microbiome and supporting a healthy immune system.
She noted that there are a lot of things that cause cancer that we cannot control, but believes there are a lot of ways to work to reduce the risk factor.
“One of the best things to do is to stick with a balanced diet that includes lean proteins and plant proteins, fruits, vegetables, whole grains, and some low-fat dairy.
“Limiting salty foods, especially processed red meats, and alcohol also helps to reduce risk.”
But diet isn’t her only line of advice, as movement and exercise has been classed as a huge help too.
“Exercise is just as important as diet,” she said.
“So you should get moving if you can. People who exercise regularly are much less likely to develop cancer.”
Coeliac disease is an auto-immune disease where the affected individual reacts abnormally when gluten is ingested.
The intestine becomes inflamed and damaged resulting in poor absorption of essential nutrients.
There is no cure for coeliac disease and the only treatment is a gluten-free diet.
The Coeliac Society’s six-week 2022 Minding Me Gluten Free health and nutrition course is available to members here.
She will also be hosting a Zoom webinar ‘Eating to Reduce Cancer Risk’ on the 9th February. To take part, register on the Coeliac Society website.
‘Six simple steps: Eating to reduce the risk of cancer’
1. Eat more fruit and vegetables
Everybody knows these are good for us, but did you know experts have worked out that getting your 5-a-day from fruits and vegetables can give you an 11 percent reduction in the risk of cancer? Fruit and vegetables have lots of nutrients and plant compounds that help your body protect itself from cancer.
Vitamin C, fibre, and phytonutrients (antioxidants) have all been shown to be protective against cancer. Vitamin A, folic acid and vitamin K can also help.
Try to make sure that fruit and vegetables make up at least one third of your plate at breakfast, lunch, and dinner every day.
2. Increase your fibre
Eating fibre can reduce risk of cancer by up to 17 percent.
The big problem is that most people in Ireland do not hit targets for fibre. We need 25g of fibre a day – and we know this reduces the risk of bowel cancer in particular.
Find fibre in fruit and vegetables, nuts and seeds, beans and lentils and choose high fibre or whole grain gluten free breads and cereals.
3. Mix up your protein
Protein foods are meat, chicken, fish, eggs, beans, and nuts.
Processed red meat, such as bacon and ham does increase risk of colon cancer and these are foods we should limit.
On the other hand, fish, beans, and lentils all help to reduce cancer risk and are great foods to include.
Large amounts of red meat may increase your risk of cancer, but small amounts of unprocessed red meat are fine to have 2-3 times per week.
Best advice? Have some chicken on some days, fish on other days, beans, and lentils now and again and limit red meat.
Vegetarians are already eating lots of beans and lentils which are great sources of fibre too.
4. Does dairy cause cancer?
There are lots of myths that dairy causes cancer, but the science tells a very different story. Did you know that people who eat milk, cheese and yoghurt reduce their risk of colon cancer?
Huge cancer studies that have followed 500,000 people for more than 25
years have found that dairy has no effect on cancer risk except to decrease risk of colon cancer.
5. Limit (or avoid) alcohol.
The bad news is that there is no safe level of alcohol when it comes to cancer. Alcohol is linked to an increased risk of mouth, breast, liver, and colon cancer.
One standard drink per day is associated with a nine percent increase in breast cancer.
The World Cancer Research Fund advises that, when it comes to alcohol “less is good, and none is better”.
6. Drink coffee
If you are in need of some good news, then this will help.
Coffee helps to reduce the risk of cancer, especially liver and endometrial (womb lining) cancer.
Benefits are seen in people who drink 1-2 mugs of coffee per day.
Tea (green and black) is protective too.
