Healthy Diet Patterns May Significantly Lower Cancer Risk In Adults Over 60

Research has consistently shown that specific nutrients and foods can play a significant role in cancer prevention. For example, calcium and dairy consumption are linked to a reduced risk of colorectal cancer, while coffee may protect against liver cancer.

However, individual foods and nutrients do not capture the complex interactions within an overall diet. This is why dietary patterns—patterns of eating across multiple foods and nutrients—have become a focus for cancer prevention studies.

A recent comprehensive review of existing evidence has found that adhering to certain dietary patterns can significantly decrease the risk of various cancers. This study, published in the February issue of the American Journal of Clinical Nutrition, reviewed 74 meta-analyses involving 23 different dietary patterns and 16 types of cancer.

Understanding the Study

The research analyzed meta-analyses published between 2010 and 2023. Breast and colorectal cancer were the most commonly evaluated cancers, followed by lung, pancreatic, and prostate cancers.

For each meta-analysis, researchers evaluated the evidence’s credibility and the quality of the studies. This grading system helped determine the strength and reliability of the conclusions drawn.

Key Findings

The review highlighted several key dietary patterns and their impact on cancer risk.

Following the 2007 World Cancer Research Fund/American Institute for Cancer Research (WCRF/AICR) dietary guidelines was strongly linked to a lower overall cancer risk in older adults.

Adhering to a “prudent” diet, characterized by a high intake of vegetables, fruits, whole grains, and pulses, was also convincingly linked to a reduced breast cancer risk.

Diets rich in vegetables, fruits, and whole soy foods like tofu and tempeh were strongly linked to a lower breast cancer risk.

High adherence to the WCRF/AICR dietary advice, as well as the Dietary Approaches to Stop Hypertension (DASH) diet, was associated with a lower risk of colorectal cancer.

Diet patterns with high inflammatory scores were linked to an increased risk of colorectal cancer. Foods contributing to these scores include added sugars, refined grains, sugary drinks, fried foods, processed meats, and red meat.

Implementing Cancer-Preventing Diets

Adopting a cancer-preventative diet is a key component of a healthier lifestyle. Approximately 40% of cancer cases could be prevented by following healthy living recommendations.

The WCRF/AICR’s cancer prevention guidelines, updated in 2018, include seven diet recommendations:

Include a variety of vegetables, fruits, whole grains, and pulses in most meals to reach at least 30 grams of fiber daily.

Limit processed foods such as fast foods, snacks, and baked goods, which are often high in calories, refined starches, fats, and sugars.

Reduce red meat consumption to no more than three servings per week, or 12 to 18 ounces cooked.

Eat processed meats like ham, sausage, and bacon sparingly, if at all.

Choose water and unsweetened drinks. Minimize sugary drinks and fruit juices.

Avoid alcoholic beverages, as even low consumption can increase cancer risk.

Rely on a healthy diet rather than supplements for cancer prevention.

Implementing these guidelines can help reduce the risk of several cancers, including breast, colorectal, and prostate cancers.

Conclusion

This review underlines the importance of dietary patterns in cancer prevention. By adopting a diet rich in vegetables, fruits, whole grains, and low in processed foods, you can significantly reduce your risk of several cancers, especially for those aged 60 and older.

Remember, a healthy lifestyle encompasses more than diet. Regular exercise, stress management, and quitting smoking are also crucial in maintaining overall health.

Take the first step towards a healthier you by integrating these dietary guidelines into your daily life. Your body will thank you in the long run.

For more nutritional advice and tips, follow Leslie Beck, a Toronto-based private practice dietitian and director of food and nutrition at Medcan, on Twitter @LeslieBeckRD.