Three prominent cancer doctors have shared the science-backed lifestyle habits they personally adhere to in an effort to reduce their risk of developing the disease. Their recommendations include dietary adjustments, the use of supplements, regular medical screenings, and consistent physical activity.
Professor Nick James, who specializes in Prostate and Bladder Cancer Research at The Institute of Cancer Research and The Royal Marsden NHS Foundation Trust, emphasizes the importance of family history and staying current with cancer screenings. He follows a Mediterranean-style diet rich in fruits, vegetables, and whole grains, which studies suggest can lower cancer risk by approximately 12 percent. He also limits meat consumption, favoring oily fish instead. "It is entirely plausible to believe that having a healthy gut microbiome will lower your risk of cancer," he stated, adding that a diet high in fresh produce, low in ultra-processed foods, and moderate in saturated fats is advisable. Professor James specifically avoids bacon and any meat cooked at very high temperatures, which can produce heterocyclic amines linked to increased risks of bowel, breast, and prostate cancers.
Beyond diet, Professor James takes creatine supplements, noting emerging research that suggests it may enhance immune cells crucial for fighting cancer. He stresses that creatine's benefits for fighting cancer are most evident when combined with regular exercise, particularly resistance training, which helps maintain muscle mass and improve overall health as individuals age. "Something that is glaringly obvious in my clinic is that people who exercise regularly and look after their muscle health, age better," he said.
Professor Joe O'Sullivan, a Consultant Clinical Oncologist and Professor of Radiation Oncology at Queen's University Belfast, is a vegetarian who abstains from smoking and alcohol. He highlights the strong link between excessive red meat intake and an increased risk of bowel cancer, with early research also suggesting a potential influence on prostate cancer risk. The World Health Organization has classified processed meats as Group 1 carcinogens, similar to cigarettes and asbestos, based on research indicating that consuming even small amounts of bacon daily can significantly raise bowel cancer risk. Professor O'Sullivan opts for organic fruits and vegetables and emphasizes fiber-rich foods such as chickpeas and wholemeal bread to promote a healthy gut microbiome, which appears to contribute to a lower cancer risk.
He is also intrigued by research into low-dose aspirin, a blood thinner that may suppress enzymes involved in tumor development, potentially lowering the risk of bowel cancer, which is increasing among younger populations. However, he expresses caution regarding antibiotics, explaining that they can negatively impact gut bacteria, disrupt the natural balance, and potentially lead to chronic inflammation and increased cancer risk.
To aid in early detection, Professor O'Sullivan has his Prostate-Specific Antigen (PSA) levels checked annually since turning 55. While screening does not prevent cancer, it can help identify the disease at earlier, more treatable stages. Prostate cancer is currently the most common cancer in the UK. Although there isn't a national NHS prostate cancer screening program due to the PSA test's variable accuracy, men aged 50 and over, or those aged 45 and above with a family history or of Black heritage, can request a PSA test from their GP.
Dr. Richard Neal, a Professor of Primary Care at the University of Exeter and a practicing General Practitioner, prioritizes exercise that can be sustained. He walks to work, often taking a longer route to increase his step count and connect with nature. "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," he noted, emphasizing that many people are unaware of this link. Exercise is known to improve cardiovascular health and reduce the risk of other weight-related conditions. Dr. Neal also believes walking to work helps reduce his exposure to air pollution, a recognized cancer risk factor, particularly pollution released from burning fossil fuels.
He also remains vigilant about screening invitations from the NHS, specifically mentioning bowel screening, which involves a home-based test. "We know that early detection can make all the difference for those people who do develop cancer," Dr. Neal stated. Despite the known benefits, a significant portion of eligible individuals in England do not participate in bowel cancer screening.