Cancer dietician reveals the top 10 ‘simple’ ways to reduce risk of getting disease

A cancer dietitian has revealed her top 10 ‘simple’ ways to reduce the risk of getting the devastating disease.

Worryingly, cancer cases world-wide are predicted to increase by 55 percent in the next 20 years, according to Cancer Research UK.

Amid the ongoing rise, experts say there are cancer-prevention measures you can take to limit your risk of getting the disease.

Given that cancer isn't always down to 'bad luck', Dr Nichole Andrews has shared the types of food and drink she thinks we need to avoid and what sort of lifestyle is needed.

1) Eat more plant-based foods

Taking to her Instagram page (@oncology.nutrition.rd), the US-based doctor said: "Add more plant foods (yes, soy too).

"The foods you enjoy most—veggies, fruits, whole grains, beans, nuts, and seeds—are packed with antioxidants, phytochemicals, and fiber."

2) Have 30 grams of fiber daily

Dr Andrews notes that 30 grams of fiber a day 'supports gut health and lowers colon cancer risk.'

"Load up on whole grains, veggies, fruits, legumes, and seeds to hit that daily goal," she added.

3) Move more and sit less

By now, I think we all know that exercise if good for you, and it's particularly important for those who remain very stationary in their jobs (like journalists).

"Every little bit of movement matters! Take the stairs, stretch during work, or stand while on calls," she recommended.

4) Exercise 150 minutes a week

Again, the doctor notes: "Consistency is key. Whether it’s walking, cycling, or dancing, aim for 150 minutes weekly. Not there yet? Start small—10-minute daily goals can make a big difference over time."

5) Consume zero alcohol

Perhaps the toughest measure of all is to remove alcohol from your diet.

The American Cancer Society states that 'alcohol use accounts for about six percent of all cancers and four percent of all cancer deaths in the United States'.

Alcohol consumption can cause cancer because the body metabolises alcohol into acetaldehyde, a toxic chemical that can damage DNA and hinder its repair, leading to cancer development.

"Even small amounts of alcohol increase cancer risk, so cutting it out entirely is the safest option. Sparkling water, anyone?" the doctor adds.

6) Avoid processed meats and limit red meat

"Skip processed meats like bacon, sausage, or hot dogs—they increase colon cancer risk. As for red meat, keep it to less than 18 oz a week (which is still a lot!)," Dr Andrews suggests.

7) Add dairy to your diet

She also refers to dairy as 'a colon cancer-fighting MVP' and that it's nutrient heavy with 'calcium and vitamin D'.

8) Skip unnecessary supplements

"Anything over 200 percent of the daily value (DV) can turn into free radicals. Stick to food for your nutrients unless prescribed by a doctor," she added.

9) Quit tobacco

As most of us are aware, smoking can cause cancer and Dr Andrews calls it a 'major risk factor'.

10) Lower body fat tissue

"Don’t obsess over the scale, but know that reducing fat tissue lowers cancer risk. Even small, sustainable changes in body composition can make a big difference," she concluded.

If you’ve been affected by any of these issues and want to speak to someone in confidence, contact Macmillan’s Cancer Support Line on 0808 808 00 00, 8am–8pm seven days a week.