Brain tumors kill more children and adults under 40 than any other type of cancer in the UK.
More than 12,000 Britons are given the devastating news that they have this cancer each year, with only one in 10 expected to survive to see the next decade.
But experts say just a few lifestyle changes can help lower your chances of getting the disease.
Watching what you eat, how you sleep, and managing stress are just some of the things that brain cancer specialists themselves monitor to keep their gray matter in top shape.
Here, Dr Sara Meade, consultant clinical neuro-oncologist at The Harborne Hospital in Birmingham, part of HCA Healthcare, tells MailOnline what healthy habits she prioritizes to keep her brain healthy.
Dr Sara Meade, consultant clinical neuro-oncologist at The Harborne Hospital, Birmingham, part of HCA Healthcare
Go outside for fresh air and exercise
Ensuring a walk with the family or a refreshing swim is for Dr. Meade always top priority.
They believe that doing fun activities that also keep you fit and healthy is 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 site.
“It could be swimming, which is my favorite hobby for fitness and well-being, a walk with my family, dog or friend, or even something as simple as walking out of the clinical area for 20 minutes. for coffee with a colleague.
“Engaging in activities that bring joy helps reduce stress and promotes a positive outlook on life. This in turn helps maintain good physical and mental health.”
Being active and a healthy weight can boost your immune system, she says.
Keeping your immune system in tip-top shape can help it work better, it’s function of spotting and dealing with cells that could 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.
“While there is no specific risk of brain cancer, being inactive is applicable to reducing the risk of all cancers in general,” Dr Meade points out.
Doing fun activities that keep you fit and healthy is also vital to your brain health
Enjoy a balanced and healthy diet
Eating enough healthy food not only keeps your body fit and healthy, but also your mind.
“Healthy eating is the cornerstone of maintaining good health,” said Dr. Meade.
“I believe in moderation and making good food choices most of the time to maintain a healthy balance,” she added.
“A balanced diet helps us supply the body and brain with the necessary nutrients for optimal functioning and promotes overall well-being.
“This habit ensures that I have the energy and focus needed in everyday life.”
Oily fish are an important source of omega-3 fatty acids, which are important for brain health.
Additionally, eating more fruits and vegetables and fewer fatty and sugary foods will help you maintain a healthy weight overall.
However, although a healthy and balanced diet can help reduce your risk of cancer, Dr Meade said it is unlikely that there is a single food that will definitively reduce your risk.
“There is no strong evidence that you have to eat anything in particular to avoid brain cancer, it’s all about eating well and maintaining a normal weight for overall health,” Dr Meade said.
Being overweight or obese increases the risk of 13 types of cancer, including meningioma (a type of brain tumor), according to the CRUK.
One reason is that too thick causes the level of growth hormones in the body rises, which then causes more frequent cell division.
Each of these additional divisions represents another potential chance for cancer cells to form, increasing the risk of disease.
Another factor increasing the risk is that immune cells are attracted to areas of the body where there are a lot of fat cells.
This can then cause inflammation in these areas, which, as already pointed out, causes cells to divide more rapidly, increasing the risk of cancer.
Eating more fruits and vegetables and less fatty and sugary foods will help you maintain a healthy weight
Enough shut-eye every night
A quality dose of shut-eye can do wonders for our brain health.
“We all function better when we have healthy sleep patterns,” Dr. Meade said.
“While everyone’s sleep needs are slightly different when it comes to sleep duration, quality sleep is essential for a healthy mind and maintaining cognitive function.
“I prioritize getting enough sleep every night to ensure I am well rested and able to perform at my best both professionally and personally.”
A healthy adult should get around 7 to 9 hours of sleep a night, but according to the NHS, age and health can change how much sleep we need.
Long stretches of poor sleep can have a negative impact on anyone’s mental well-being and also affect their decision-making.
In the short term, we may also feel low, be more irritable with others, eat more and have trouble 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
However, long-term lack of sleep is also related to greater “wear and tear” of 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 DNA damage compared to those who work normal hours.
In this study, researchers from the University of Hong Kong looked at around 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 can trigger the types of inflammation that promote tumor growth and progression. But this 2014 University of Chicago study was done on mice, not humans.
However, a 2021 study of people over 50 found that cancer risk was higher in those who rated their sleep quality as “intermediate” or “poor”.
But Dr. Meade said more research is needed to confirm whether a lack of quality sleep can directly increase your risk of cancer.
But she added that getting enough 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 could increase their risk of cancer.
She said: “Those who have poor sleep hygiene can often be overweight, they have a poor diet, they have poor work habits, so often it all goes hand in hand.
“It can lead to poor judgment and impaired decision-making. After a bad night’s sleep, you can lean on things that wouldn’t normally suit you with a bad diet.”
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 maintaining a healthy work-life balance,” she said.
“Every day, I plan ahead how to effectively manage my responsibilities. This habit helps me stay organized, reduce stress, and maintain a balance that supports my overall well-being.”
“Everyone will have different daily habits and routines that work for them, but these are the habits that I find help improve my mental well-being.”
There is some evidence that increasing mental well-being and reducing stress may also reduce the risk of cancer
There is also some evidence that increasing mental well-being and reducing stress can also reduce the risk of cancer.
One 2022 paper suggested that there might be a link between the body’s exposure to cortisol, the stress hormone, and cancer.
And another study from February of this year suggested that stress 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.
During stressful situations, it can also be harder to maintain a healthy lifestyle, such as not smoking or drinking. 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 that managing your stress levels will help you achieve a better “quality of life” overall.
“It’s all about giving ourselves the best chance. Many of us have no control over whether or not we get brain cancer in our lives,” 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.”