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The Power of Healthy Eating: Reducing Cancer Risk through Nutritious Habits

July 20th, 2023 | 5 min. read

The Power of Healthy Eating: Reducing Cancer Risk through Nutritious Habits
Logan Sides

Logan Sides

Licensed Physical Therapy Assistant // CrossFit Level 1 Trainer // EW Motion Therapy Hoover

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In today's fast-paced world, maintaining good health is a top priority for many individuals. One significant aspect of overall well-being is adopting healthy eating habits. While there is no surefire way to prevent cancer, scientific evidence suggests that a well-balanced diet can play a vital role in reducing the risk of developing this dreaded disease. Individuals can take proactive steps toward protecting their health and well-being by focusing on nutritious food choices and a balanced lifestyle. A nutrition specialist can help you create and maintain healthy habits to reduce cancer risk and improve your overall health - our nutrition team at EW Motion Therapy does this daily for our clients. Even if you decide that our nutrition services do not fit your needs, you can still read on as we explore how healthy eating habits can help reduce cancer risk and promote overall wellness. 


Download our Nutrition Q&A here!


How does a healthy diet reduce the risk of cancer? 

Nutritious eating plays a crucial role in reducing cancer risk through various mechanisms. Here are some ways in which healthy eating habits can help lower the risk of developing cancer:


  1. Antioxidant protection: Fruits, vegetables, and other plant-based foods are rich in antioxidants, which help neutralize harmful free radicals in the body. Free radicals are unstable molecules that can damage DNA and other cellular components, leading to mutations that may contribute to cancer development. Antioxidants, such as vitamins A, C, and E, and phytochemicals found in plant foods, help protect against oxidative stress and reduce cancer risk.
  2. Fiber for digestive health: A diet high in fiber, primarily derived from whole grains, fruits, vegetables, and legumes, supports a healthy digestive system. Adequate fiber intake promotes regular bowel movements, reduces the time that potentially harmful substances spend in the colon, and helps maintain a healthy gut microbiome, which can lower the risk of colorectal cancer and other gastrointestinal cancers.
  3. Anti-inflammatory effects: Chronic inflammation is associated with an increased risk of cancer. A diet rich in fruits, vegetables, whole grains, and healthy fats (such as those found in nuts and seeds) has been shown to have anti-inflammatory properties. These foods contain nutrients and compounds that help modulate the body's inflammatory response, reducing the risk of inflammation-related cancers.
  4. Weight management: Maintaining a healthy weight is essential to cancer prevention. Poor dietary choices, such as excessive calories, unhealthy fats, and sugary foods, can lead to weight gain and obesity. Being overweight or obese is associated with a higher risk of several types of cancer, including breast, colorectal, ovarian, and pancreatic cancers. A nutritious diet focusing on whole, unprocessed foods helps manage weight and reduces the risk of obesity-related cancers.
  5. Hormonal balance: Some types of cancer, such as breast and prostate cancer, are influenced by hormonal imbalances. A diet rich in plant-based foods, particularly those containing phytoestrogens (e.g., soybeans, flaxseeds), may help regulate hormone levels and reduce the risk of hormone-related cancers.
  6. Reduction in carcinogenic exposures: Healthy eating habits often involve minimizing the consumption of processed and red meats, which have been linked to an increased risk of colorectal and other cancers. Additionally, avoiding or limiting the intake of processed foods, sugary drinks, and foods high in added sugars can reduce exposure to potential carcinogens and help maintain overall health.


It's important to note that while adopting healthy eating habits is beneficial, it should be part of a comprehensive approach to cancer prevention, including regular physical activity, maintaining a healthy weight, avoiding tobacco and excessive alcohol consumption, and getting regular screenings, as healthcare professionals recommend. 


Diet tips for reducing cancer risk

So what practices should you implement into your diet to help reduce your risk of cancer? Let’s go over some easy changes you can make to significantly improve your well-being and prevent the production of cancer cells.


Load up on fruits and vegetables

One of the cornerstones of a cancer-preventive diet is consuming a variety of fruits and vegetables. These colorful plant-based foods are rich in vitamins, minerals, antioxidants, and fiber, all contributing to maintaining a healthy body. Studies have consistently shown that individuals who consume ample amounts of fruits and vegetables have a lower risk of developing various types of cancer, including lung, colorectal, and stomach cancers. Aim for at least five servings of fruits and vegetables daily, and incorporate multiple colors to maximize the range of beneficial nutrients.


Choose whole grains over refined carbohydrates

Whole grains, such as brown rice, quinoa, and whole-wheat bread, offer a wealth of nutrients and fiber. Unlike refined grains, which have been stripped of many beneficial components during processing, whole grains provide sustained energy and promote digestive health. Furthermore, a diet rich in whole grains has been linked to a reduced risk of colorectal cancer. When selecting grains, opt for whole grain options and limit the consumption of refined carbohydrates like white bread, white rice, and sugary snacks.


Embrace healthy fats and lean protein

When it comes to fats, not all are created equal. While saturated and trans fats should be limited, healthy fats are essential for our bodies. Include sources of unsaturated fats in your diet, such as avocados, nuts, seeds, and olive oil. These fats have been associated with a lower risk of certain cancers, including breast and prostate cancer. Additionally, lean protein sources like fish, poultry, beans, and lentils provide essential amino acids while minimizing the intake of red and processed meats, which are linked to an increased risk of colorectal cancer.


Limit processed foods and sugary drinks

Processed foods and sugary beverages often contain high levels of added sugars, unhealthy fats, and preservatives. Regularly consuming these items has been linked to various health problems, including increased cancer risk. Minimizing processed foods and opting for homemade meals using fresh, whole ingredients is a great way to reduce exposure to potentially harmful substances and increase nutrient intake.


Stay hydrated with water

While it may seem unrelated, staying well-hydrated significantly reduces the risk of certain cancers. Adequate hydration helps the body maintain proper cellular function, aids digestion, and assists in eliminating toxins from the body. Water is the best choice for hydration, so aim to drink at least eight glasses daily and limit sugary drinks consumption.


Healthy eating habits are a powerful way to promote well-being and reduce cancer risk. By incorporating a wide variety of fruits, vegetables, whole grains, healthy fats, and lean proteins into our diets, we can provide our bodies with essential nutrients and protect against harmful cellular processes contributing to cancer development. Additionally, it is vital to maintain a balanced lifestyle, including regular exercise, sufficient sleep, and avoiding tobacco and excessive alcohol consumption.


While healthy eating habits cannot guarantee cancer prevention, they are integral to a comprehensive risk reduction approach. By making conscious choices in our diet and lifestyle, we empower ourselves to take control of our health and create a solid foundation for a cancer-free future. It can often be helpful to consult a professional when pursuing specific dietary goals - our nutrition team at EW Motion Therapy can consider pre-existing conditions when helping you create sustainable nutrition habits. To learn more about various nutrition plans, click the button below to download our answers to 20 frequently asked questions.

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