Cancer: A Scary but Rampant Problem in Today’s Society

Cancer is a daunting word, but one we hear all too often today. While many factors can contribute to its prevention—such as avoiding alcohol and smoking or increasing fibre intake and exercise—there's one underlying factor common to many of these risk factors: inflammation.

Inflammation plays a central role in the progression of most chronic conditions, such as obesity and diabetes, both of which are known risk factors for many cancers. One of the biggest drivers of chronic inflammation in modern society is the widespread consumption of ultra-processed foods. But what exactly are ultra-processed foods?

Think of a potato: in its natural state, it’s unprocessed. When you cook and mash it, it becomes processed. But when that potato is transformed into potato chips, packed with additives and chemicals, it’s now ultra-processed. These foods are not only stripped of nutrients but also loaded with additives designed to lower costs, extend shelf life, and enhance flavour. Unfortunately, these chemicals can trigger an immune response, leading to chronic inflammation.

Making healthy lifestyle changes—such as eating a balanced diet, staying physically active, and managing stress—has been well-documented as an effective way to reduce the risk of developing cancer. This approach isn't just beneficial for prevention; it can also help cancer survivors manage their health, underscoring the importance of proactive, health-conscious choices.

Diet plays a pivotal role in minimising cancer risk, with research pointing to its significant impact. Choosing antioxidant-rich foods can be a powerful tool in this battle. Cancer-fighting foods include berries, mushrooms, colourful vegetables like carrots and bell peppers, and dark leafy greens. It’s equally important to limit ultra-processed foods, sugary drinks, and excess fats, all of which can contribute to inflammation and increase cancer risk.

Let’s look at another important part: physical activity. Let’s look at another important part: Physical activity. More than just a tool for weight control, which is a risk factor for many chronic diseases, physical activity serves to diminish the body's inflammatory response and alleviate the cancer forming process. Additionally, exercise helps combat stress and curbs unhealthy habits like emotional eating—both linked to obesity, a major risk factor for several cancers.

So, what do the guidelines suggest? Adults should aim for at least 150 minutes of moderate-intensity activity per week, and the simplest way to achieve this is by walking. No special equipment or gym membership is needed—just your two legs and the commitment to stay active.

Of course, certain cancers are linked to uncontrollable factors like genetics or specific viruses. But by focusing on what we can control—like diet and exercise—we not only reduce our cancer risk but also improve the body’s ability to handle cancer treatments. These changes nourish both the body and the mind, fostering resilience in the face of adversity.

By adding these small changes to our daily lives, we’re taking big steps toward cancer prevention.

References:

• 7 hidden dangers of ultra-processed food | Lofoten Seaweed. (2023, July 20). https://lofotenseaweed.no/the-dangers-of-ultra-processed-food/

• Family Physician Guide to LM. (n.d.). American College of Lifestyle Medicine. Retrieved March 6, 2024, from https://lifestylemedicine.org/project/family-physician-guide-to-lm/

• Ee, A., & Hari, M. S. (2023, July 2). Ultra-processed food may be linked to poorer mental, physical health: Study. The Straits Times. https://www.straitstimes.com/singapore/ultra-processed-food-may-be-linked-to-poorer-mental-physical-health-study