Strategies for Cancer Prevention: How Nutrition and Lifestyle Can Make a Difference
Why Cancer Prevention Matters
Cancer is one of the leading causes of illness worldwide, and while treatments are advancing rapidly, prevention remains our most powerful tool. Research shows that 30–50% of all cancers may be preventable through lifestyle and nutrition strategies (PMID: 29482780). That means everyday choices about food, movement, and environment can shape long-term health outcomes.
A particularly concerning trend is the rise of early-onset colorectal cancer in younger adults. A 2022 study (PMID: 36158273) highlighted that rates of colorectal cancer in people under 50 are increasing globally, with significant public health implications. While the reasons are complex, diet, gut health, and metabolic health are all strongly implicated.
As an integrative clinical nutritionist, my focus is on chemo-prevention: using nutrition and lifestyle to reduce risk, support the body’s natural defences, and empower people to take proactive steps for long-term health.
Understanding Cancer Risk and Prevention
Cancer develops when genetic mutations accumulate and drive uncontrolled cell growth. While some risks (like genetics) are outside of our control, modifiable risk factors play a significant role:
Dietary patterns (fibre intake, processed food, alcohol)
Weight and metabolic health (insulin resistance, inflammation)
Physical activity levels
Sleep, stress, and immune function
Environmental exposures (tobacco, microplastics, chemicals, pollutants)
This is why prevention strategies are so powerful. They don’t just reduce cancer risk. They also improve energy, immune function, and quality of life.
Nutrition and Cancer: The Foundations of Chemo-Prevention
1. Prioritise Fibre and Plant Diversity
Dietary fibre supports regular bowel movements, nurtures a healthy gut microbiome, and helps reduce the risk of colorectal cancer. Studies consistently show that diets rich in whole grains, fruits, vegetables, legumes, nuts, and seeds are protective. Aim for at least 30g of fibre daily and a wide variety of plant foods to feed beneficial gut bacteria.
2. Limit Processed and Red Meat
High intake of processed meats (sausages, bacon, deli meats) is classified by the World Health Organisation (WHO) as a Group 1 carcinogen for colorectal cancer. Red meat, particularly when cooked at high temperatures, is linked to increased cancer risk. Slow-cooked red meat and lean protein sources such as fish, poultry, legumes, and plant-based proteins are better options to meet your protein goals.
3. Harness Phytonutrients and Antioxidants
Colourful plant foods are rich in compounds like polyphenols, carotenoids, and flavonoids that protect DNA, reduce inflammation, and support detoxification pathways. Cruciferous vegetables (broccoli, cauliflower, cabbage, kale) are especially potent, containing sulforaphane, which supports liver detoxification and has anti-cancer activity. Remember the saying ‘eat the rainbow’.
4. Balance Fats
A diet high in omega-3 fatty acids (from fatty fish, flaxseed, chia, walnuts) is associated with reduced inflammation and lower cancer risk, while excessive intake of omega-6 from refined seed oils may promote inflammation.
5. Alcohol and Cancer Risk
Even small amounts of alcohol increase the risk of certain cancers, including breast and colorectal cancer. Current guidelines recommend limiting alcohol to no more than 1 standard drink per day, and ideally less.
6. Maintain Adequate Vitamin D
Low vitamin D status has been linked with increased risk of several cancers. Safe sunlight exposure, dietary sources (oily fish, fortified foods), and supplementation when required can help optimise levels. The ideal level for vitamin D in your pathology tests is over 70 nmol/L. If your result is lower than this, supplementation is recommended (please speak with a qualified healthcare professional about dosage).
Beyond Food: Lifestyle Strategies for Cancer Prevention
Regular Physical Activity
Movement helps regulate hormones, support immune surveillance, and maintain a healthy weight. Aim for 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week, including both aerobic and resistance training.
Weight and Metabolic Health
Obesity is a well-established risk factor for over a dozen types of cancer. Maintaining a healthy weight through balanced nutrition and exercise reduces risk, particularly by improving insulin sensitivity and lowering systemic inflammation.
Sleep and Stress Management
Chronic stress and disrupted sleep can impair immunity and increase oxidative stress, both of which influence cancer risk. Stress-reduction practices such as meditation, yoga, and time in nature are powerful, evidence-based tools. Aiming for around 8 hours of quality sleep each night is also essential. A bedtime routine that includes avoidance of devices for 2 hours before bed is also recommended.
Gut Health and the Microbiome
Emerging research links the gut microbiome with cancer prevention and treatment outcomes (PMID 33095928). Diets rich in fibre, probiotics (e.g., fermented foods), and prebiotics support a healthy microbiome, which helps regulate inflammation and immunity.
Integrative Oncology and Personalised Prevention
Integrative oncology combines conventional medical care with evidence-based nutrition and lifestyle strategies to improve outcomes and quality of life. Prevention doesn’t look the same for everyone. Family history, genetic risk, and personal lifestyle all shape what’s most effective.
This is where personalised nutrition makes a difference. For example:
A client with low vitamin D and a family history of bowel cancer may benefit from targeted supplementation.
Someone experiencing metabolic dysfunction (eg pre-diabetes, type 2 diabetes) might focus on reducing refined carbohydrates and improving insulin sensitivity (I help clients do this every day!)
A breast cancer survivor may need strategies to manage weight gain and inflammation post-treatment (a common side-effect of breast cancer treatment). For more information about this, head to my research page.
By tailoring strategies to the individual, prevention becomes practical and achievable.
Prevention Is Empowering
Talking about cancer prevention isn’t about fear-mongering; it’s about empowerment. The evidence is clear: nutrition and lifestyle changes can lower risk (of both cancer and cancer recurrence), support resilience, and create a healthier future.
If you are ready to take proactive steps, I’d love to work with you to build a personalised cancer prevention strategy through integrative oncology nutrition. Using food as medicine, we can reduce risk and support your long-term health.
To book a consultation to start your personalised prevention plan, you can head here