Miracle foods, supposedly protective red wine, “anti-cancer” programs… We read everything and its opposite when it comes to cancer prevention. However, the stakes are high because in 2024, the National Cancer Institute declared that “the estimated number of new cases of cancer in 2023 is 433,136 (57% in men, 43% in women)“. Here are 5 myths deconstructed about cancer prevention.
Just one anti-cancer food?
A single food or specific diet alone cannot protect you from cancer. “It really is about your eating pattern and not a specific food or diet“, specifies Laura Makaroff, vice president of cancer prevention at the American Cancer Society, at EatingWell. “Nutrient-dense foods keep the body nourished and help you maintain a healthy weight“. Concretely, aim for a predominantly plant-based plate with a wide variety of fruits and vegetables, legumes and whole grains rich in fiber.
Clearly, no superfood alone prevents cancer. Focusing on the global food model makes the difference. “Filling your plate with nutritious foods naturally helps you eat fewer things we want to limit, like highly processed foods“, warns Lura Makaroff. This approach promotes a stable weight and leaves less room for ultra-processed products rich in sugars, starches and fats.
A large amount of sport necessary?
A large, highly structured training plan is not necessary to reduce your risk of cancer. Moving every day is enough. Walking, household chores or shopping also count. Replacing an hour of sitting with light activity already helps; recording 9,000 steps per day is associated with a 16% lower risk of cancer compared to 5,000 steps. Aim for anti-sedentary breaks, take the stairs, schedule a walking outing. In short, light and regular physical activity.
Obesity is a cause of cancer
Only obesity is linked to cancer? No, being overweight already increases the risk. Excess body fat is associated with 13 cancers, including endometrial, esophageal, liver, kidney, pancreatic, colorectal and ovarian. “Maintaining a healthy weight throughout your life can help you avoid other chronic diseases, prevent cancer, and live well with and beyond cancer“, explains Laura Makaroff.
Red wine may help prevent cancer
We often hear that a glass of red wine protects against cancer. “All types of alcoholic beverages may increase cancer risk“, alerts Laura Makaroff. “What matters most is how much alcohol you drink over time“Alcohol is the third potentially preventable cause of cancer, after tobacco and excess weight, and it is linked to at least eight cancers (mouth, esophagus, liver, breast, colorectal, among others).”The American Cancer Society says it’s best not to drink alcohol. If you choose to drink, limit yourself to one drink for women or two for men per day“, insists Makaroff.
Screenings only detect, but do not prevent
Would screenings only detect cancer? No, some also warn. Example with colonoscopy: it makes it possible to identify polyps likely to evolve and remove them at the same time. “It can prevent cancer“, says Laura Makaroff. “Stay up to date with regular cancer screenings“. Following the recommendations according to age and sex with your doctor remains a pillar of cancer prevention. Incidentally, certain vaccines (such as against HPV) can prevent cancers of viral origin.
These simple guidelines, combined with cancer screening tailored to your age and risk factors, form a solid foundation. This content does not replace medical advice, so if there is a risk or suspicious symptom, seek advice from your doctor.