Brain tumors kill more children and adults under 40 than any other type of cancer in the UK.
More than 12,000 Britons receive the devastating news they have this cancer each year, with only one in 10 expected to survive to see the next decade.
But experts say that just a few lifestyle changes can help reduce the chances of contracting the disease.
Watching what you eat, how you sleep, and managing stress are just the things that brain cancer specialists themselves follow in an effort to keep their gray matter in tip-top shape.
Here, Dr Sara Meade, consultant clinical neuro-oncologist at Birmingham’s Harborne Hospital, part of HCA Healthcare, tells MailOnline which healthy habits she prioritizes to keep her brain healthy.
Dr Sara Meade, consultant clinical neuro-oncologist at Harborne Hospital in Birmingham, part of HCA Healthcare
Getting outside in the fresh air and exercising
Making sure to include a walk with the family or a refreshing swim is always a top priority for Dr Meade.
She believes that doing enjoyable activities that also keep you fit and healthy are vital to your brain health.
“Every day, I make it a point to do something I enjoy for my physical and mental health,” she told the website.
“This could be going for a swim, which is my favorite fitness and wellness hobby, going for a walk with my family, dog or a friend, or even something as simple as stepping away from the clinical area for 20 minutes . to have a coffee with a colleague.
“Engaging in activities that bring joy helps reduce stress and promotes a positive outlook on life. In turn, this helps maintain good physical and mental health.’
Being active and a healthy weight can give your immune system a boost, she says.
Keeping your immune system in top shape can help it perform at its best, it’s function of detecting and treating cells that may become cancerous, according to Cancer Research UK (CRUK).
The charity also points out that being active reduces inflammation which, if left unchecked, can cause our cells to divide more often, increasing the risk of cancer.
“Although there is no specific brain cancer risk for not being active, it is applicable to reducing the risk of all cancers in general,” Dr Meade points out.
Doing enjoyable activities that also keep you fit and healthy are also vital for your brain health
Enjoying a balanced and healthy diet
Eating plenty of healthy foods not only keeps your body fit and healthy, but also your mind.
“Healthy nutrition is a cornerstone of maintaining good health,” said Dr Meade.
“I believe in the principle of moderation and good food choices most of the time to maintain a healthy balance,” she added.
A balanced diet helps provide the nutrients needed for the body and brain to function optimally and supports overall well-being.
“This habit ensures that I have the energy and focus I need in everyday life.”
Oily fish is an important source of omega-3 fatty acids, which are important for brain health.
Plus, eating more fruits and vegetables and less fatty and sugary foods will help you maintain a healthy weight overall.
However, although a healthy, balanced diet can help reduce your risk of cancer, Dr Meade said it is unlikely that there is a single food that will definitely reduce your risk.
“There is no strong evidence base that you need to eat a specific thing to avoid brain cancer, it’s about eating well and maintaining a normal weight for overall health,” said Dr Meade.
Being overweight or obese increases the risk of 13 types of cancer, including Meningioma (a type of brain tumour), according to CRUK.
One reason for this is because being too fat causes the level increasing growth hormones in the body, which then causes cells to divide more often.
Each of these additional compartments represents another potential opportunity for the appearance of cancer cells, increasing the risk of contracting the disease.
Another factor that increases the risk is that immune cells are attracted to areas of the body where there are many fat cells.
This can then cause an increase in inflammation in these areas, which, as previously noted, causes cells to divide more quickly, increasing the risk of cancer formation.
Eating more fruit and vegetables and less fatty and sugary foods will help you maintain a healthy weight
Get enough shut-eye every night
A quality dose of shut-eye can do wonders for our brain health.
“We all function better with a healthy sleep pattern,” said Dr Meade.
“While everyone’s sleep needs are slightly different when it comes to sleep duration, good quality sleep is essential for a healthy mind and maintaining cognitive function.
“I prioritize getting enough sleep every night to make sure I’m well rested and can perform at my best both professionally and personally.
A healthy adult should get around 7 to 9 hours of sleep a night, but age and health can change how much sleep we need, according to the NHS.
Long stretches of poor sleep can have a negative impact on anyone’s mental well-being and also affect the choices they make.
In the short term it can make us feel more bored, be more irritable with others, eat more and have difficulty concentrating.
A healthy adult should get around 7 to 9 hours of sleep a night, but age and health can affect how much sleep we need, says the NHS.
But, for a long time, not getting enough sleep has also been linked to greater ‘wear and tear’ on our cells.
This type of cellular disruption is thought to increase the risk of cancerous tumors.
A 2019 study found that people who work night shifts have 30 percent more damage to their DNA compared to those who work regular hours.
In this study, researchers from the University of Hong Kong looked at about 50 doctors from two local hospitals, half of whom had to work at night and only got two to four hours of sleep. The rest got seven or more.
Another study suggests that fragmented sleep may trigger types of inflammation that promote tumor growth and progression. But this 2014 University of Chicago study was done in mice, not humans.
But a 2021 study of people aged over 50 found that there was a higher risk of cancer in those who rated their sleep quality as ‘intermediate’ or ‘poor’.
However, Dr Meade said more research is needed to confirm whether a lack of good quality sleep can directly increase cancer risk.
But she added that getting enough good-quality sleep can’t hurt, and that those who don’t get enough shut-eye may also have other lifestyle factors, such as a poor diet, that can increase their risk. of cancer.
She said: “Those with poor sleep hygiene can often be overweight, have a poor diet, have poor work patterns, so often it all goes hand in hand.
“This can lead to poor judgment, impaired decision-making. After a bad night’s sleep, you can rely on things you wouldn’t normally like poor diet choices.’
Keeping stress in balance
Staying organized and maintaining a good work-life balance is key to maintaining a healthy mind, according to Dr Meade.
“Daily planning and prioritization are essential to ensure a healthy balance between work and personal life,” she said.
“Every day, I plan ahead to manage my responsibilities effectively. This habit helps me stay organized, reduce stress and maintain a balance that supports my overall well-being.’
“Everyone will have different habits and daily routines that work for them, but these are the habits that help me increase my mental well-being.”
There is some evidence that giving your mental wellbeing a boost and reducing stress can also reduce your risk of cancer
There is also some evidence that giving your mental wellbeing a boost and reducing stress can also reduce your risk of cancer.
A 2022 study suggested there may be a link between the body’s exposure to cortisol, the stress hormone, and cancer.
And another study in February this year suggested that being stressed causes cancer to grow and spread.
Although stress has not been directly linked to the disease, long periods of stress have been linked to high blood pressure and depression, according to the NHS.
It can also be more difficult to maintain a healthy lifestyle, such as not smoking and drinking alcohol, during stressful situations. These habits can lead to an increased risk of cancer, CRUK warns.
However, the charity says there is not enough evidence to show that “those who are more stressed are more likely to get cancer”.
Although there is no direct link, Dr Meade argues that managing your stress levels will, in general, help you have a better ‘quality of life’.
“It’s about giving yourself the best chance. “Many of us cannot control whether or not we will get brain cancer in our lifetime,” she said.
“For the vast majority of people, there is nothing they have done wrong in their life to cause it, brain cancer is very often very random and sporadic. But it’s about giving yourself the best chance for longevity and quality of life.’