Nine ways to reduce your risk of cancer

Person researching on their phone to find out ways to reduce their cancer risk

Genes that control our cells to multiply and survive for certain amounts of time can occasionally mutate, which can lead to cancer. Although some mutations are out of our control, many occur as a result of our lifestyles and environmental exposures – and it’s these mutations that we can do something about.

In fact, if everyone followed a healthy lifestyle it could prevent around 40% of all cancer cases in the UK and Worldwide.

This shows that we are far more in control of reducing our risk of some cancers than you might think. With that in mind, we will now explore nine steps you can take to help reduce your risk and improve your general health and fitness.

1. Regular physical activity

Staying fit and active in your daily routine will significantly reduce your risk of at least 13 different cancers – especially bowel and breast cancer.

Even fitting half an hour of a moderate intensity activity into your daily routine (like brisk walking) can make a significant difference. It doesn’t have to be in one go either, three bouts of ten minutes spread across the day is just as effective – in fact recent research suggests that multiple small bouts of activity can have multiple benefits for your health.

If you spend long periods of time being inactive (such as sitting down at work) try to get up and move around regularly – whether it’s going for a walk on your lunch or getting up to speak to people instead of emailing. Find out more about being physically active here.

2. Maintain a healthy weight

Being overweight or obese is the second biggest cause of cancer in the UK, and keeping a healthy weight can reduce your risk of 13 types of cancer. Cancer Research UK states that excess fat is an active tissue that sends out signals to other cells around the body to divide more rapidly, increasing the chances of them becoming cancerous.

A BMI of 25 of higher increases your risk, so try to keep it below this number. People from an Asian, Black African, African-Caribbean or Middle Eastern ethnic background are advised to keep their BMI below 23.0.

It’s important to note that BMI is one way of measuring if you’re a healthy weight, but it is not perfect, as it cannot tell the difference between muscle and fat. If you have a lot of muscle it may be a better idea to measure your waist.

Eating a healthy balanced diet and keeping active will help you to manage your weight. Find out more about ways to lose excess weight here.

3. Avoid tobacco and passive smoking

Smoking is responsible for 72% of lung cancer cases in the UK, and is also associated with at least 14 other cancers. According to a report in New Scientist, every 50 cigarettes smoked causes one DNA mutation per lung cell, which can increase your risk of developing cancer. Breathing in other people’s smoke, also known as ‘passive smoking’, also increases your risk of developing the same diseases as smokers.

If you smoke, quitting is likely to be the single most effective thing you can do to reduce your cancer risk and improve your overall health. Find out more about stopping smoking here.

4. Minimise alcohol intake

Although small intakes of alcohol have been associated with a slightly reduced risk of some conditions (such as liver disease), your risk of developing at least seven different cancers starts to increase from the first drink.

If you do drink alcohol, try to stay within the lower-risk limit of 14 units per week spread across three days or more.

Remember, your cancer risk will continue to drop the less alcohol you drink. Find out more about reducing your alcohol intake here.

5. Eat a healthy balanced diet

Eating a healthy diet can help you to maintain a healthy weight – supporting you to reduce your risk. High-calorie foods and sugary drinks should be avoided, as these can increase your risk of gaining weight. Processed and red meat should also be minimised or avoided as these can increase your risk of developing bowel cancer.

Focus on a balanced diet that includes a variety of fruits, vegetables, wholegrains, lean proteins and healthy fats. Try to keep things such as processed foods, sugar, salt and saturated fat to a minimum and only consume them in moderation. Find out more about eating healthily here.

6. Stay safe in the sun

Despite our weather, malignant melanoma (the most serious form of skin cancer) is the fifth most common type of cancer in the UK, accounting for around 4% of new cases each year. Figures show it’s on the rise, with cases doubling for women in the UK over the past thirty years and tripling for men.

Too much exposure to ultraviolet light is by far the main cause of skin cancer, so by taking preventative steps you can significantly reduce your risk. This involves spending time in the shade (especially between 11am and 3pm), covering up with clothing and a hat, and using sunscreen with a sun protection factor of at least 30.

Sunbeds can also increase your risk of skin cancer as the ultraviolet radiation can damage the DNA in your skin cells. If you want a tan, fake tan from a bottle or spray is safer. Find out more about protecting your skin here.

7. Check your family history

The majority of cancers are not linked to inherited gene mutations, but if you do inherit them, it can increase your risk of developing some types of cancers. If you are worried about a pattern of cancer in your close blood relatives you can speak to your GP who can assess your risk. Find out more about your hereditary risks here.

8. Be self-aware

Unusual lumps, unexplained bleeding and changes in bowel habits are just some of the things that can indicate the early stages of a cancer. The most important thing to know is what’s normal for you, and to then be aware of any changes over time.

Maintaining a healthy level of self-awareness about your body and how you feel can be a really effective way of picking up changes that your GP can then assess further. The chances are it’s far more likely that there will be nothing to worry about, but if the changes do turn out to be suspicious, then early intervention is likely to be far more effective. Find out more about staying self-aware here.

9. Take advantage of screening

Routine screening is highly effective for early detection and treatment of cancer, which usually means a much greater chance of recovery.

The NHS runs national screening programmes for bowel, breast and cervical cancer. You should receive an invitation in the post when you’re eligible but you can always speak to your GP if you’re unsure. Find out more about cancer screening here.