Choices we make impact risk of developing cancer

As a physician, I am often asked about cancer prevention. February, National Cancer Prevention Month, is an opportunity to share strategies we can take advantage of each day to help us stay healthy and prevent cancer. Not smoking. Moving throughout the day. Limiting or eliminating alcohol. These are all important. Eating is something we all do each day, and this is one activity that holds a great deal of power in terms of helping us prevent chronic illnesses like cancer. In its annual cancer statistics report, the American Cancer Society predicted more than 2 million new cancer cases and more than 618,000 cancer deaths in the United States in 2025. According to the Ohio Department of Health, Hancock County alone has 417 cases of invasive cancer diagnosed every year. Red and processed meat products are linked to cancer, according to a report from the World Health Organization published in Lancet Oncology. Researchers from around the world examined more than 800 studies looking at their cancer-causing properties. As one example, report authors highlighted a meta-analysis that found a 17% increase in risk for colon cancer per 100 grams of red meat, equal to a little less than one-half cup of ground meat, for example. Researchers also observed associations between red and processed meat products and pancreatic and prostate cancers. Rates of colorectal cancer are skyrocketing among young people. In fact, it has risen to the leading cause of cancer death in men aged 20-49 years, and the third leading cause in women aged 20-39 years, after breast and cervical cancers. As I told my patients for many years practicing at Blanchard Valley Health System, just as there are foods that harm our health, there are others that promote positive health outcomes. A study published in August in the American Journal of Clinical Nutrition found that people who ate a primarily vegetarian diet had a reduced risk for overall cancer and for several specific types of cancer compared with nonvegetarians. Our lifestyle habits, including diet, exercise, smoking, and weight status, among others, help determine our likelihood of developing or preventing cancer. A plant-based diet is one of the most effective ways to reduce overweight and obesity and lower the risk of colon and other types of cancer. This recommendation is not new to our community. The Ohio State University Extension in Hancock County offers programs related to local foods, gardening, and nutrition so families can make healthier food choices. United Way of Hancock County makes it possible for low-income residents who receive food benefits to exchange them for tokens to purchase produce at the local farmers' market. How do vegetables and fruits fight cancer? Phytochemicals found in plants like broccoli, tomatoes, apples, and sweet potatoes have cancer-fighting properties. Eating a plant-based diet increases consumption of fiber and antioxidants associated with cancer prevention, while simultaneously avoiding the compounds in animal products linked to cancer risk. The American Cancer Society points out that 44% of cancers are preventable through lifestyle modification, including a nutritious diet, smoking cessation, healthy weight, physical activity, and reducing alcohol. I have seen the health benefits of these lifestyle changes firsthand in my own medical practice. People are often interested in making a diet change but confused about where to start. One helpful resource is the nonprofit health advocacy organization of which I am a member, the Physicians Committee for Responsible Medicine. Online, they offer dozens of free recipes and nutrition resources. In Ohio, breast cancer is the most prevalent of all types of cancer. To prevent breast cancer, I also recommend exercising regularly. Physical activity, especially vigorous exercise like running and fast cycling, lowers risk of breast cancer. Scientific studies and my own personal experience show that the best way to improve the quality of your health and reduce the likelihood of developing cancer and other chronic diseases is to improve the quality of the foods you eat. Take advantage of free resources online and in our own community to get started today. Daniel M. Dawley, M.D., is board-certified in internal medicine and has more than four decades of experience, including at Blanchard Valley Health System where he is now emeritus staff. He is a member of Physicians Committee for Responsible Medicine, a public health advocacy nonprofit.