Cancer is a leading cause of death in Australia, but did you know that around one third of cancer cases can be prevented through healthy lifestyle choices? What we eat, how much we move, and our body weight all play a significant role in influencing our cancer risk. Education and awareness around this helps us to make informed decisions – do with this information what you will.
My hope, as a dietitian in Brisbane, is that it will motivate you to take certain action steps, whether it be to address your current weight issue, or to look for ways to move your body more or simply to swap out your processed meats for some healthier, high protein alternatives such as eggs, chicken and fish.
Processed Meats: What’s the Risk?
Processed meats—like ham, bacon, sausages, and salami—are meats that have been preserved by smoking, curing, salting, or adding preservatives. According to the World Health Organization, eating processed meats increases the risk of bowel (colorectal) cancer.
In fact, just 50 grams of processed meat per day (about 2 slices of bacon) increases bowel cancer risk by 18%!
Body Weight and Cancer
Being overweight or obese is now known to be the second biggest preventable cause of cancer after smoking.
Excess body weight is linked to at least 13 different types of cancer, including breast (after menopause), bowel, kidney, pancreas, oesophagus, and endometrial cancer.
Why does excess weight increase cancer risk?
Insulin and Growth Factors
Carrying extra body fat can make your body more resistant to insulin, causing the pancreas to produce more insulin. Elevated insulin and insulin-like growth factor 1 (IGF-1) levels can encourage the growth of cancer cells.
Sex Hormones
Excess fat tissue raises levels of oestrogen and other sex hormones, which are linked to cancers like endometrial and post-menopausal breast cancer.
Inflammation
Extra fat can lead to chronic, low-level inflammation in the body, which also increases the risk of cancer developing over time.
The Role of Exercise in Cancer Prevention
The good news? Physical activity is one of your best defences against cancer. Regular movement helps to:
- Maintain a healthy body weight
- Regulate hormone levels
- Improve immune function
- Reduce inflammation
- Aim for at least 30 minutes of moderate-intensity exercise most days—like brisk walking, cycling, or swimming.
Top Tips for Reducing Your Cancer Risk
Limit processed and red meats. Try plant-based meals and choose fresh chicken or fish instead.
Be active every day. Even small amounts of movement add up! I am here to guide you along your fitness journey.
Maintain a healthy weight through a balanced diet and regular exercise.
Eat plenty of vegetables, fruits, wholegrains, and legumes.
Avoid smoking and limit alcohol.
Want to know your personal cancer risk?
Take the Cancer Council’s quick and easy Cancer Risk Quiz here to get personalised tips on how to reduce your risk.
Please reach out today if you feel you could do with some support and guidance around making changes! I’ve got you! x
Cancer Council Australia, World Health Organization, Australian Institute of Health and Welfare
