Does eating less red meat lower your risk of cancer?
Eating less red meat and processed meat probably lowers your risk of colorectal cancer; the association is strongest and best supported for processed meat, so that is the first thing to cut back on.
Red meat increases the risk of colorectal cancer by roughly 14 to 17 percent for every additional 100 grams eaten per day. That association has been found in dozens of large, long-running studies and is likely causal, although that can never be established with certainty from observational research. The risk rises linearly up to about 140 grams per day, after which it levels off.
Processed meat, such as sausage, bacon and deli meats, is linked to colorectal cancer even more strongly than unprocessed red meat. For every additional 50 grams of processed meat per day, the risk rises by 18 percent. The World Health Organization's cancer research agency has therefore classified processed meat as a proven human carcinogen.
For other types of cancer the evidence is less consistent. People who ate a lot of processed meat developed breast cancer more often after menopause than those who ate little. In non-smoking women and men who ate a lot of red meat, lung cancer was also diagnosed more frequently. A broad analysis of more than 70 pooled studies found elevated risks for several cancer types, including bladder, uterine and stomach cancer, but those associations are less well supported than the one for colorectal cancer.
The way meat is prepared may also play a role. Cooking at high temperatures, such as grilling or roasting, produces substances that can promote cancer. The net effect of high meat intake therefore appears to be negative, even though meat itself also contains beneficial substances such as omega-3 fatty acids and selenium.
The evidence for colorectal cancer rests on dozens of large, long-running studies and has been summarised in multiple broad review analyses; the researchers assess this association as probably causal. For other cancer types, such as breast and lung cancer, the findings come from observational research in which cause and effect have not been proven. The broad umbrella analysis covered more than 70 pooled studies, but the researchers emphasise that the strength of evidence varies considerably by cancer type.
Does drinking less alcohol meaningfully reduce your cancer risk?
Drinking less alcohol meaningfully reduces your risk of several cancer types, although it takes years before the full effect becomes visible. Stopping sooner yields greater health gains.
Does red and processed meat really increase your risk of colorectal cancer?
Multiple large studies consistently show that high consumption of red meat, and especially processed meat, raises the risk of colorectal cancer. The evidence is strong enough to warrant consciously limiting your intake of processed meat (sausage, bacon, deli meats).
Does exercise lower my risk of cancer?
Regular physical activity is associated with a clearly lower risk of several cancers in large population studies. Alongside that, aim to reduce the number of hours you spend sitting during the day, and use sun protection if you do a lot of outdoor sport.
What can I do myself to lower my risk of cancer?
By not smoking, limiting alcohol, maintaining a healthy weight and exercising enough, you can demonstrably lower your risk of several common cancers, even if cancer runs in your family.
Is red and processed meat really bad for me?
Yes, and this applies above all to processed meat: the association with colorectal cancer and cardiovascular disease is solid enough that eating less of it is a practical step for your health.
Which lifestyle factors reduce your cancer risk the most?
Not smoking, a healthy weight, regular exercise and little or no alcohol have the strongest and best-supported protective effect. Combining all these factors lowers cancer risk the most, even when a hereditary predisposition is present.