Ways to reduce cancer risk

[MintMe]

My Dad died of non Hodgkin's lymphoma ten years ago, aged 57. Fought it for 17 years.

Mum is currently end of life with advanced ovarian cancer which spread to her abdomen and lungs. She's 67.

I am 42, a Mum, and now terrified that it's my turn next.

I am obese but am on a weight loss plan and have lost 16lb since mum was diagnosed. I can afford to have private check ups (if that's even a thing) but I want to start activity doing what I can to reduce my risk of cancer.

I don't smoke, drink moderately (a few glasses on a weekend) I probably don't exercise as much as I could due to full time job and small child.

What else can I do? Is anyone else taking specific measures??

No smoking and no/minimal drinking (I need to stop drinking so much - I'm terrified about the breast cancer links)

Whole food plant based diet

Have you been screened for the ovarian cancer gene, OP? If you carry it, you may need regular blood tests for cancer markers, or want to consider prophylactic oophorectomy.
Obesity is an increased risk for various cancers, including uterine and pancreatic, so it’s well worth persisting with your weight loss.
Otherwise, just avoid smoking (biggest single risk factor) and drinking, and get a good mixed diet with plenty of roughage, to reduce the risk of bowel cancer.

Sorry about your mother.

I exercise much more diligently these days--something vigorous pretty well every day.
I don't drink during the week unless it's a special occasion. I would say I now have less than seven units a week (again, unless there's something like a wedding or special do). There is a link between alcohol and breast cancer, for example.

We cook most of our food from scratch. I rarely eat processed meat. Red meat about twice a month, mainly because it is so good for my iron levels and I haven't found a supplement that works as well for me. I try to eat as many vegetables as I can because the one dietary advice that never ever changes is that vegetables are good for your general health.

I try to avoid too much stress if I possibly can. But it's not always possible.

I know people who've done all the above and still died of cancer at a young or pretty young age, so I try to bear in mind that some things are just out of our control.

Thank you - we cook almost all meals from scratch now, something that has developed as we've got older. But I know I could be better with vegetables.

I walk a lot. At the moment it's because I'm trying to lose weight so tend to do 90 mins to three hours at least every other day, but I know I need to step this up.

I cut out alcohol at the beginning of this weight loss plan and I know I was drinking far too much before. But the fact that I am facing up to my mums prognosis without the crutch of booze makes me believe I won't go back to previous levels of drinking.

I have also just booked for a private cancer screening.

This all feels achievable and proactive. I think I just needed to feel like I could control something right now.

Cut out processed meat - ham, bacon, frankfurters, deli meat. Eat less red meat.

Have a look at the thread Why We Eat Too Much (Thread 5)
I am interested in the health benefits of lifestyle changes - currently reading Metabolical - Robert Lustig.
I have reduced my blood pressure from Mild Hypertension to Optimal
Cholesterol now in the good range. Joint issues have disappeared.
I try the following :
No ultra processed foods / minimal processed foods
No "low-fat" products (use lots of butter, olive oil, full fat greek yoghurt)
Buy the best food I can afford - eg very small amounts of grass fed beef rather than lots of poor grade beef. I eat lots of eggs, cheeses, pulses, beans
No snacking (I am interested in the health benefits of Intermittent fasting)
Reduce sugars (most of the reduction comes from reducing processed foods)
Alcohol within gov. guidelines.
No fruit juice (but lots of fruit)
Aim for 30 varieties of veg / seeds / pulses in a week

I work on the 90:10 rule - ie try to prioritise eating healthily 90% of the time.

It all sounds like hard work - but it honestly isnt - I am eating loads of good food and maintaining my weight. I never count calories.
I should try to do more exercise - but I walk the dog & do a lot of gardening.

I'm sorry OP & well done on the weight loss.

@samandcj was that from advice from the book?one of my parents has high blood pressure

Contact your local private hospital to see what private checks you can pay for

Eg I have lots of moles so pay £200 per year for private full body mole check.

I also have health insurance so over recent years I got a full colonoscopy as soon as I had bowel issues (NHS GP was dismissive!) and again full breast ultrasound & biopsy when I had a breast issue (all turned out to be nothing). Definitely recommend insurance if you can afford it.

So very sorry about your parents.

Well done on your weight loss @MintMe 😎You're doing the right things, and you could also try:

Eat loads of fruit and veg (mainly veg) as they contain antioxidants. Aim for half your plate to be a variety of veg. Variety is the key here.

Unless you're walking at a pace that really gives you an aerobic workout, consider adding something else like running. There are beginners's programmes like Couch to 5K or (the easier progressing) None to Run. That would take up about 30 mins. If that's not your thing or wouldn't fit in with work and child care, how about an at home work out.

Do body weight exercises too to build a bit of muscle, as that will have the bonus of increasing your metabolic rate.

Eat processed meat rarely, and don't eat charred meat eg BBQs

Sleep well

Reduce stress as much as possible. Find healthy ways of managing stress when it happens

I have had cancer, I was very young. It's 12 years on now but I take my health and well being very seriously as a result. I eat as clean as I can, lots of fruit, vegetables, while grains and unprocessed protein sources. I excercise 4/5 times a week. I don't drink alcohol, never smoked. Getting your weight down and moving more will make a big difference. Try and avoid processed meats. But also, you can't let the worry consume you. I've been there and it just makes the life you do have miserable. I'm so sorry about your parents x

sorry about your parents :( I think it’s highlighted more because of what you’ve been/going through.

i might not be right here but this is what I do….

I Wash fruit/veg/salad
I have only the recommended units of alcoholic
Dont eat processed meat/food or cut down drastically
try(?) to minimise stress
dont drink sweetened/fizzy drinks

But I also know people that have drank excess alcohol/smoked/eaten unhealthy & have lived to be 90+ & really healthy ones that have died young so I think sometimes it’s just luck anyway!

I really feel for you, OP.
I lost my brother last year to pancreatic cancer. Our mother and every one of her siblings in a family of 7 children have battled or died of cancer (some have had two primaries developing at different stages of their lives). I don't worry. I just try my best to live well.

The one thing I would absolutely say is to eat a (mostly plant-based and NOT filled with processed vegetarian meat substitutes) diet that agrees with your body. If certain foods trigger bloat, wind, skin redness, acid reflux, and sluggishness, you should consider banishing those foods from your everyday diet. Listen to what your gut is telling you. Get to know what your food triggers are. All of us have them... those foods that just don't work with our bodies.

Drastically reduce booze. Make it an occasional thing, like birthdays, holidays. Replace it with something really nice like a cordial with really nice sparkling water. Your body will thank you for cutting two things down; booze and dairy.
Really dive into the fresh veg. You can get good recipe ideas from mindful chef without ordering the boxes. I just look at things online. I eat mostly vegan meals with loads of fresh veg and good fats. But for me that works because I've been lactose intolerant from as far back as I remember.
Reducing inflammation is everything when it comes to reducing your cancer risk. I read a lot of Dr. Weil. His food pyramid is a good guide. Eating what feels good in your gut is so important.
If you're a tea and coffee drinker like me, how do you find your stomach is doing on milk? I found that using lactose-free milk in my coffee and oat milk in my tea (Califia is the best brand out there!) made a HUGE difference to previously windy, farty, bloaty me! 😆
So that in itself tells me that I was probably mildly inflamed for years... putting my body in constant fight mode. Stress. Increasing cancer risk.
For me, eating cheese promised me many trips to the toilet. So for me, that's my body saying no. And maybe you are absolutely fine with dairy and can keep enjoying its good nutrients. But my point is, notice what sends you to the toilet more, increases discomfort and fatigue, and take those things out of your diet. I'm repeating myself! Sorry!
Reduce mind and body stress=reduce cancer risk.
And finally, after your walk, if you have Spotify, do a 15-minute Shavasana! I do this nearly every day. at least 3-4 times a week. You can do it at night in bed if you prefer. I don't do yoga but I do Shavasana! It is life-changing.
I have a high-stress life, OP, and my diet, walking, and daily meditation/Shavasana are my salvation. My body feels good and this allows me to face the fires that come my way.

You're doing brilliantly with the walking! That is SO SO good! Keep that up!

Consider the plastics and chemicals in your home - Teflon & co is very very toxic and being phased out for very good reasons. Formaldehyde also highly problematic - that's responsible for the 'new' carpet/car/furniture smell. Printer toner is carcinogenic. Weedkiller. Etc.

Not much good switching to organic whole foods and then cooking them in a carcinogenic non-stick saucepan or drinking out of a plastic container that is leaching carcinogens. Or wearing a carcinogen-coated waterproof coat.

Will come back to this later - thank you, it's an important thread!

As well as all the healthy life tips I would say early detection is pretty important and that might mean paying for private tests

Sorry to hear about you mum and dad.

It’s a good idea, for all kinds of health and mental well-being, to try and exercise (walking and get out in the fresh air, you don’t have to join a gym), eat a mixed diet with lots of fruit,, veg, nuts, seeds, pulses etc. Not drinking lots or often, taking up any regular checks you are offered like smear tests and do on. Check your breasts, don’t smoke. All helpful.

You're already doing lots of good things by not smoking, drinking moderately, and cooking from scratch.
Avoid processed meats and cut down on meat generally.
I'd say also avoid stress. My parents both died this year after two years of (different) illness, and I've had a massively stressed couple of years which hasn't really stopped with the subsequent admin. That's what I worry about me bc I'm slim, fit, not a drinker or smoker. But am def a stressy person!

Healthy weight
Exercise
Drinking in moderation
Enough sleep and little stress
Eat less meat and more fish and vegetables/fruit
Less sugar

There are a few areas in the world, the so called ‘blue zones’ where the locals live significantly longer and healthier then people in other places. Might be worth to read more about these people and their food and life habits.

Apart from what you're already doing, maybe switch to non-toxic cleaning products where possible? Like vinegar and pink stuff paste.

This is a great attitude to food. Nothing forbidden, no quack diets, no woo, just healthy food.

It's pretty much what I have stuck to most of my life. I'm not mad about exercise but I walk a lot, do pilates and gym occasionally.
I avoided HRT but still got breast cancer three years ago.

I think it's useful to know what cancers have been in the family and target those because IME they are the ones most likely to get you.

I like this....... somewhat counter to many of the diets suggested. Mostly bread and cheese 😃

Speaking as someone who has cancer and is also teetotal and plant-based and fit and very slender - and none of that made eff-all difference - I would firstly look at genetic testing, which will look at your risk of getting certain cancers. You can pay privately for this if you can’t get it on the NHS. Second, if you go for breast screening, find out about your breast density - there’s a scale of A to D. Breast density is a more significant factor for both developing breast cancer AND it not being detected. It’s also more significant than a genetic link as well, I think.

Just in case it wasn’t already mentioned, don’t forget suncream, even on cloudy days! My cousin is in her late 30s and has terminal skin cancer. I also agree with getting all the checks. Over the last few months, I’ve had a bowel cancer test (my Dad has stage 4 bowel cancer), a skin cancer check, and a cervical cancer screening. I’m 43 and need to do better at doing my own checks too (e.g. skin and breasts).

Given your mum's diagnosis, I'd look into private CA125 testing.

Other than that, just generally look after your health but accept the fact that you will suffer ill health at some stage in life, and you are not immortal - so don't stress about what might be and enjoy the life you have.

You might go under a bus tomorrow.
You might live in excellent health until 100.
You might survive cancer 3 times and die the 4th like my dad (genetic factors).
You might survive cancer twice and die in your 80s with dementia like my grandmother.