Want to lower cancer diagnosis risk? Harvard doctor suggests removing these 4 culprits from your diet

For many years, cancer was primarily seen as a disease that affected older adults. However, recent research is painting a different, more alarming picture. A groundbreaking 2024 study has brought to light the rising occurrence of early-onset cancer—cases being diagnosed in individuals under the age of 40. What was once considered a rare phenomenon is now proving to be far more common than previously assumed.

In a revealing report by ETHealth based on statistics shared by the Cancer Mukht Bharat Foundation, the trend has become undeniable. Data collected from an NGO-operated helpline—used by individuals seeking a second medical opinion—showed that 20% of the cancer-related inquiries came from people younger than 40. This indicates a worrying surge in cancer diagnoses among the younger population.

The study also delved into the types of cancers that were most frequently reported. Head and neck cancers topped the list, making up 26% of the reported cases. These were followed by cancers affecting the gastrointestinal tract, accounting for 16%. Breast cancer came in third, representing 15% of the cases, while blood-related cancers made up 9% of the total. These statistics reflect a broader shift in the disease's demographic profile, signaling an urgent need to reassess both awareness and prevention strategies targeted at younger individuals.

Though we can't change our genes or avoid every environmental or genetic factor, experts emphasize that certain lifestyle changes can dramatically reduce one’s cancer risk. Maintaining a healthy body weight, staying physically active, and adopting a clean, balanced diet are key pillars of prevention. Avoiding ultra-processed foods and reducing sugar and saturated fat intake can also lower overall cancer risk.

Dr. Trisha Pasricha, an instructor of medicine at Harvard Medical School, recently shared some food items to avoid (and healthier alternatives to choose) if you want to lower the risk of a cancer diagnosis.

Say No To Sugary Beverages

Itching to grab a cold drink to beat the heat? Control that desire. Dr. Pasricha advises switching soft drinks with sparkling water. Drinking soft drinks frequently in your teenage and early adulthood increases the risk of being diagnosed with early-onset colorectal cancer by 32 per cent.

Opt For Non Alcoholic Beverages

Dr. Pasricha suggests opting for cocktails that have nonalcoholic liquor rather than alcohol. Drinking two to three glasses of alcohol can increase the risk of breast cancer as high as 10 per cent.

Ditch Red Meat

If you want non-vegetarian options, try fish, especially fish high in omega-3 fatty acids like salmon, mackerel, sardines, and tuna, rather than red meat and processed meat. According to Dr Pasricha, these meats amplify the risk of being diagnosed with cancers such as breast cancer, colon cancer, pancreatic cancer, etc.

Replace Refined Grains With Whole Grains

Refined grains like rice or white bread should be replaced by whole grains such as quinoa or farro in your diet. These whole grains contain fibre that improves metabolism and also reduces chronic inflammation, which is known to be a major contributor towards cancer. Moreover, refined grains also spike blood sugar levels, which, in the long run, increases the risk of heart attack.