A groundbreaking study by the American Cancer Society reveals that 40% of cancer cases in people over 30 – and nearly half of cancer-related deaths – are linked to preventable lifestyle factors. Among the strongest influencers are diet and exercise, two areas where misinformation and unhealthy food practices have shaped habits for decades. While smoking remains the single largest preventable cause of cancer, dietary choices and physical inactivity are significant factors in cancers affecting the digestive system, liver, kidneys, and reproductive organs.
These findings call for an examination of the harmful impacts of processed foods, sedentary lifestyles, and “food lies” that have misled Americans into making poor health choices. Let’s explore how we can take back control over our health through dietary change and an active lifestyle and why rejecting misleading food industry narratives is crucial to lowering cancer risks.
The American Cancer Society study points to poor diet as a major contributor to several types of cancer, particularly those of the digestive and reproductive systems. Excessive intake of processed foods, sugars, and unhealthy fats, which are often staples of a modern Western diet, has been shown to increase the risk of cancers such as colorectal, esophageal, and liver cancer. A diet high in refined carbohydrates, processed meats, and added sugars can fuel inflammation, impair immune function, and create an environment conducive to cancer cell growth.
Processed Foods and “Healthy” Alternatives
For decades, food companies have marketed ultra-processed foods as “healthy” choices, touting low-fat, low-calorie, or even “whole grain” options often devoid of real nutritional value. These products often contain excessive sugar, additives, and artificial ingredients. This phenomenon, sometimes called the “food lie,” has led Americans to believe that foods stripped of their natural fats (often replaced with sugars and artificial fillers) are beneficial. In reality, this has contributed to rising rates of obesity, metabolic syndrome, and cancers associated with high-sugar, high-sodium, and chemically enhanced diets.
Red Meat, When Processed vs. Natural
While red meat has been unfairly demonized in some dietary guidelines, there is an important distinction to be made: processed meats like hot dogs, sausages, and deli meats have been linked to cancer due to preservatives, additives, and chemicals used in production. Natural, unprocessed meats, such as grass-fed beef, bison, and lamb, provide bioavailable nutrients like iron, zinc, and B vitamins, essential for immune function and overall health. It’s the heavily processed versions – packed by the corporate food industrial complex with preservatives like nitrates – that are associated with increased cancer risk, particularly colorectal cancer.
Exercise and Physical Activity: Moving Beyond a Sedentary Lifestyle
Physical inactivity is another lifestyle factor strongly linked to cancer. Sedentary behavior contributes not only to obesity (a known risk factor for cancers like breast, colorectal, and kidney) but also directly impacts metabolic health and immune function. Research indicates that regular exercise helps to regulate hormones, reduce inflammation, and strengthen the immune system; all of which play roles in reducing cancer risk.
Yet, the “convenience culture” fueled by modern food industry practices encourages a sedentary lifestyle. Fast food, ready-to-eat meals, and processed snacks are designed to be consumed quickly and with minimal effort, leading people away from the kitchen and into sedentary routines. This cycle damages both our diets and our levels of physical activity.
Reclaiming Health by Rejecting Food Lies and Embracing Whole Foods
At Goodnight’s Red River, we’ve seen firsthand the power of returning to a nutrient-dense, whole-food diet that emphasizes cooking at home with simple, high-quality ingredients. Shifting to unprocessed foods like fresh meats, vegetables, and natural fats provides the body with essential nutrients and reduces inflammation and excess body weight that can contribute to cancer risk.
- Nutrient Density: Whole foods provide vitamins, minerals, and antioxidants that combat oxidative stress, a condition that contributes to cancer development.
- Fiber-Rich Foods: High-fiber vegetables and approved low-sugar fruits support digestive health, regulate blood sugar, and lower risks of colorectal cancer.
- Healthy Fats: Real fats from sources like butter, olive oil, and avocado oil aid in hormone regulation and are far more beneficial than the synthetic fats and oils often used in processed foods.
The food and health industries have long promoted a diet based on convenience over quality, fueling the rise of preventable diseases like cancer. To combat this, Americans need access to truthful information about what’s on their plates. Rather than relying on processed “healthy” options pushed by industry marketing, we can prioritize real food that nourishes, strengthens, and helps protect us from disease.
By embracing an active lifestyle and a nutrient-dense diet free from industrial additives and sugar-laden “health foods,” we can reduce our cancer risk and reject a system that has prioritized profit over health. At Goodnight’s Red River, we’re here to support this journey with spice blends designed to bring real flavor to wholesome ingredients and the commitment to help Americans rediscover the joy of cooking real, nutrient-rich meals. The fight against preventable cancers starts not in a pill bottle but in the kitchen, and we’re proud to help lead that charge.