In the UK, more children and adults under 40 die from brain tumours than from any other type of cancer.
More than 12,000 Britons receive the devastating news that they have this type of cancer every year, and only one in ten is expected to survive the next decade.
However, experts say the chances of developing this disease can be reduced by making a few lifestyle changes.
Paying attention to one’s diet and sleep and managing stress are just some of the things brain tumor specialists do to keep their gray matter in top shape.
Here, Dr Sara Meade, Consultant Clinical Neuro-Oncologist at Harborne Hospital in Birmingham, part of HCA Healthcare, tells MailOnline what healthy habits she prioritises to keep her brain healthy.
Get some fresh air and exercise
Dr. Meade always makes it a point to schedule a walk with the family or a refreshing swim.
She believes that activities that are fun while keeping you fit and healthy are crucial for brain health.
“Every day I resolve to do something I enjoy for my physical and mental health,” she told this website.
“This could be swimming, my favourite hobby for fitness and wellbeing, a walk with my family, dog or a friend, or even something as simple as leaving the clinical area for 20 minutes to have a coffee with a colleague.”
“Participating in activities that bring joy helps reduce stress and promotes a positive outlook on life. This in turn helps maintain physical and mental health.”
Being active and maintaining a healthy weight can boost your immune system, she says.
According to Cancer Research UK (CRUK), if you keep your immune system in top shape, it can better perform its function in detecting and fighting cells that could develop into cancer.
The charity also stresses that exercise reduces inflammation, which, if left untreated, can lead to more frequent cell division, increasing the risk of cancer.
“Although inactivity does not pose a specific risk for brain tumors, it can be applied generally to reduce the risk of all cancers,” emphasizes Dr. Meade.
Enjoy a balanced and healthy diet
A sufficient and healthy diet not only keeps your body fit and healthy, but also your mind.
“A healthy diet is a cornerstone for maintaining good health,” said Dr. Meade.
“I believe in moderation and making the right food choices most of the time to maintain a healthy balance,” she added.
“A balanced diet provides us with the necessary nutrients for our body and brain to function optimally and supports general well-being.”
“This habit gives me the energy and concentration I need for everyday life.”
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Fatty fish is an important source of omega-3 fatty acids, which are important for brain health.
Additionally, eating more fruits and vegetables and fewer foods high in fat and sugar will help you maintain a healthy weight overall.
Although a healthy and balanced diet can help reduce the risk of cancer, Dr. Meade says it is unlikely that there is a single food that will definitively reduce the risk.
“There is no clear evidence that you need to follow a particular diet to prevent brain cancer. It’s all about eating well and maintaining a normal weight to be healthy,” said Dr. Meade.
According to CRUK, being overweight or obese increases the risk of 13 types of cancer, including meningioma (a type of brain tumor).
One reason for this is that too much fat increases levels. of growth hormones in the body increases, which in turn causes cells to divide more frequently.
Each of these additional divisions represents another potential opportunity for cancer cells to develop and increases the risk of developing the disease.
Another risk factor is that immune cells are attracted to areas of the body where there are many fat cells.
This can then lead to a spike in inflammation in these areas, which, as already mentioned, causes faster cell division and thus increases the risk of cancer.
Get enough sleep every night
A good dose of sleep can do wonders for our brain health.
“We all function better when we have a healthy sleep pattern,” said Dr. Meade.
“Although everyone has slightly different sleep needs in terms of sleep duration, high-quality sleep is crucial for a healthy mind and maintaining cognitive function.
“It is very important to me to get enough sleep every night so that I am well rested and can perform at my best both professionally and personally.”
A healthy adult should sleep around 7 to 9 hours a night, according to the NHS, but our sleep needs can vary depending on our age and health.
Prolonged periods of poor sleep can negatively impact anyone’s mental health and also affect their decision-making.
In the short term, it can also cause us to feel depressed, be more irritable towards others, eat more and have difficulty concentrating.
In the long term, however, lack of sleep also leads to greater wear and tear on our cells.
It is believed that this type of cell disorder increases the risk of cancerous tumors.
A 2019 study found that the DNA of people who work night shifts suffered 30 percent more damage than those who worked regular hours.
For this study, researchers from the University of Hong Kong examined around 50 doctors from two local hospitals. Half of them had to work nights and only got two to four hours of sleep. The rest got seven or more hours of sleep.
Another study suggests that fragmented sleep may trigger inflammation that promotes tumor growth and development. However, this 2014 study from the University of Chicago was conducted in mice, not humans.
However, a 2021 study of people over 50 found that those who rated their sleep quality as “fair” or “poor” had a higher risk of cancer.
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However, Dr. Meade said more research is needed to confirm that a lack of quality sleep could directly increase the risk of cancer.
However, she added that there is no harm in getting enough quality sleep, and that people who do not get enough sleep may also have other lifestyle factors, such as poor diet, that could increase their risk of cancer.
She said: “People with poor sleep hygiene are often overweight, eat poorly and have a poor work rhythm. So often everything goes hand in hand.”
“It can lead to poor judgment and impaired decision-making. After a bad night, you may reach for things you don’t normally like and make poor dietary choices.”
Keeping stress in balance
According to Dr. Meade, organization and a good work-life balance are key to mental health.
“Daily planning and prioritization are essential to ensuring a healthy work-life balance,” she said.
“I plan ahead each day to effectively accomplish my tasks. This habit helps me stay organized, reduce stress, and maintain a balance that promotes my overall well-being.”
“Everyone has different daily habits and routines that work for them, but these habits I find help increase my mental well-being.”
There is also evidence that improving your mental well-being and reducing stress may also reduce your risk of cancer.
A 2022 article suggested that there may be a link between exposing the body to the stress hormone cortisol and cancer.
And another study in February of this year suggested that stress promotes the growth and spread of cancer.
Although stress has not been directly linked to the disease, NHS is associated with long-term stress, leading to high blood pressure and depression.
Stressful situations can also make it more difficult to maintain a healthy lifestyle, such as not smoking and drinking. These habits can lead to an increased risk of cancer, warns CRUK.
However, according to the aid organization, there is not enough evidence to show that “people who are more stressed are more likely to develop cancer.”
Although there is no direct connection, Dr. Meade argues that controlling your stress levels will give you a better overall “quality of life.”
“It’s about giving ourselves the best chance. Many of us cannot control whether or not we will develop brain cancer in our lifetime,” she said.
“For the vast majority of people, there is nothing they have done wrong in their life that could be the cause. Brain cancer is very often very random and sporadic. But it’s about giving yourself the best chance of longevity and quality of life.”