30–50% of Cancers Are Preventable. Here's How Food Plays a Role
Did you know that up to 30–50% of cancers are preventable through changes in lifestyle, especially diet?
While cancer can feel like a random or purely genetic event, research continues to highlight how powerful our everyday choices are in influencing long-term risk. Nutrition is one of the most potent tools we have, not just for managing health after a diagnosis, but for preventing cancer in the first place.
Why Prevention Matters
Cancer is not just about rogue cells; it’s often the result of a perfect storm involving:
Chronic inflammation
Immune system dysfunction
Metabolic imbalances
Microbiome dysbiosis
Epigenetic shifts triggered by environmental and lifestyle factors
These are all systems that are influenced, for better or worse, by what we eat, how we live, and how we manage stress.
What the Research Tells Us
According to research published in the Critical Reviews in Oncology/Hematology (PMID: 29482780), there is convincing evidence that:
Preventing obesity
Discouraging Western-style dietary patterns
Encouraging Mediterranean-style diets
…can significantly reduce cancer risk.
A Western diet, high in ultra-processed foods, refined sugars, unhealthy fats, and low in fibre, is strongly linked to inflammation and insulin resistance, both key players in cancer development.
On the other hand, a Mediterranean diet rich in colourful vegetables, whole grains, legumes, olive oil, nuts, fish, and herbs has been shown to:
Lower inflammation
Support gut health
Improve metabolic function
Support the immune system
Modulate gene expression and reduce cancer-promoting pathways
Lifestyle Medicine: A Powerful Approach
Evidence now shows that lifestyle medicine, including nutrition, movement, sleep, stress reduction, and social connection, can account for up to 80% of improvements in someone’s overall health (Rippe, 2018).
That’s a powerful statistic.
Nutrition is not a magic bullet, but it is a critical foundation. Used preventively, it can help create a body environment less hospitable to cancer and more supportive of healthy cellular function.
Empowered Living
The goal here isn’t fear-based restriction, it’s empowered, informed living.
As a clinical nutritionist with a special interest in integrative oncology, I guide clients through practical, evidence-informed strategies that support their wellbeing before, during, and after a diagnosis.
Whether you're looking to reduce your risk, support a loved one, or simply feel more in control of your health, it starts with the basics:
Eating whole, unprocessed foods
Prioritising fibre and plant diversity, ideally aiming for 30+ different plants per week
Reducing alcohol and sugar
Moving your body daily
Sleeping well
Managing stress in sustainable ways
Prevention is Powerful
Cancer prevention doesn’t mean guaranteeing you’ll never get cancer. But it does mean creating a strong foundation of health that reduces risk and supports resilience in the case of a diagnosis.
📩 Reach out to learn more or book a consult today.