More than 1,000 people are diagnosed with cancer every day in the UK, and 11 types of the disease are rising among people under 50, according to figures cited by the Daily Mail. As prevention advice proliferates on social media, with tips ranging from daily green juices to banning household chemicals, the paper asked three leading oncologists what habits they actually use to lower their own cancer risk.
Nick James: cutting charred meat and taking creatine
Professor Nick James, of the Institute of Cancer Research and the Royal Marsden NHS Foundation Trust, said his main focus is family history and staying current with screening. He follows a Mediterranean-style diet of fruit, vegetables and wholegrains, which has been shown to cut cancer risk by around 12 per cent, and eats meat sparingly in favour of oily fish.
"It is entirely plausible to believe that having a healthy gut microbiome will lower your risk of cancer," James said. "And it's reasonable to assume eating a diet high in fresh fruit and vegetables, avoiding ultra-processed foods and steering clear of saturated fats is a good way to do this. I try not to eat meat everyday and avoid things like bacon and any meat that is burnt. Instead, my breakfast consists of yoghurt, nuts, seeds and fruit."
Charred meat contains high levels of heterocyclic amines, compounds released when meat is cooked at very high temperatures that have been linked to a higher risk of bowel, breast and prostate cancers.
James also takes a creatine supplement, pointing to emerging research suggesting it may boost immune cells involved in fighting cancer. Creatine is naturally produced by the liver, kidneys and pancreas and helps transport energy around the body, with growing evidence it can help preserve muscle mass as people age. James said the benefit only holds when creatine is combined with resistance training.
"Something that is glaringly obvious in my clinic is that people who exercise regularly and look after their muscle health age better," he said. "As you age, you can't get away with the same risky behaviours you did as a youngster. But you can reduce your risk of things like hip fractures with regular exercise. And if you're ageing better, then you're in a better position to withstand cancer treatment."
Joe O'Sullivan: no meat, organic produce and daily aspirin
Professor Joe O'Sullivan, a consultant clinical oncologist and professor of radiation oncology at Queen's University Belfast, is a vegetarian who doesn't smoke or drink alcohol.
"There is a really strong link between excessive red meat intake and bowel cancer risk, and early research suggests it could also influence prostate cancer risk," O'Sullivan said. More than a decade ago the World Health Organisation classed processed meats as a group one carcinogen, placing bacon in the same category as cigarettes, alcohol and asbestos, following research showing that two rashers of bacon a day can raise bowel cancer risk by nearly 20 per cent. Red meat was also judged probably cancer-causing.
O'Sullivan said he eats organic where possible, citing research linking pesticides on non-organic produce to cancer risk, and favours fibre-rich foods such as chickpeas and wholemeal bread. "While the research is still in its early days, it seems pretty obvious that food that hasn't been sprayed with chemicals will be better for you," he said.
He also takes low-dose aspirin for aches and pains, pointing to research showing it can suppress enzymes linked to tumour development and lower bowel cancer risk. He said he is more cautious with antibiotics. "The gut takes quite a hit when you take antibiotics, which kill off certain types of healthy bacteria. This can upset the natural balance in the gut which might lead to chronic inflammation and increase the risk of cancer," he said.
O'Sullivan has had his PSA levels checked once a year since turning 55. "Testing won't protect you against cancer, but there are definitely patients that we would like to catch earlier, when their chances of survival are highest, and screening is one way to do that," he said. A PSA test measures levels of prostate-specific antigen, a protein made by the prostate gland that can indicate a tumour at high levels. There is no national NHS prostate cancer screening programme because the test is not always accurate and can lead to overdiagnosis, but asymptomatic men aged 50 and over, or those 45 and over with a family history or Black heritage, can request a free PSA test from their GP. Prostate cancer is now the most common cancer in the UK, according to Prostate Cancer UK.
Richard Neal: walking to work and staying on top of screening
Dr Richard Neal, professor of primary care at the University of Exeter and a practising GP, walks to work.
"I only live about 15 minutes' walk from my work so I am fortunate enough that I can walk. However, I try and take a longer route, whatever the weather, to increase my steps and be in nature," he said. "Being overweight or obese increases the risk of at least 13 different types of cancer and it's the second biggest cause of cancer in the UK. But most people are completely unaware of this."
Neal said walking to work also cuts his exposure to air pollution, which he called an increasingly recognised cancer risk factor. "Research shows a link between released by burning fossil fuels and lung cancer. For most of us, vehicle fumes are the biggest source of exposure to air pollution," he said.
He also keeps up with NHS screening invitations. "I keep an eye out for letters from the NHS inviting me to take part in screening. For me, that's bowel screening which involves a test you can do at home. We know that early detection can make all the difference for those people who do develop cancer," he said. Nearly a third of people eligible for bowel cancer screening in England do not attend, according to the article, risking thousands of missed cases and preventable deaths.
