You can’t control everything when it comes to cancer, but you can take meaningful steps to reduce your risk. Research shows that certain lifestyle habits, from what you eat to how much you move, can have a powerful impact on cancer prevention. In this article, we explore the top evidence-based ways to live healthier and lower your risk of cancer, one simple habit at a time.
You may already know that lifestyle choices can affect your risk of diseases like cancer. However, you may not realise that up to 40 percent of cancers in the UK could be prevented by making healthier lifestyle changes1. This article isn’t about placing blame or finger-pointing. It’s about understanding the facts so you can make informed choices to support your long-term health.
Diet and Nutrition
What you eat has a major impact on your health, and a poor diet is linked to many diseases2. A large body of research has examined how different types of foods can contribute to cancer risk, as well as which dietary choices may help reduce that risk and enhance life expectancy2.
Eat more plants and less processed food
Focusing on eating fruits, vegetables, and whole grains can help to reduce your risk of developing some types of cancer3,4. On the other hand, consumption of red and processed meats is linked to bowel cancer, and cutting back on them can help lower your risk5.
Limit ultra-processed and sugary foods
High-sugar diets are often linked to obesity, which is the second-largest cause of cancer in the UK6. Sugar itself is not directly linked to causing cancer, but obesity is known to increase the risk of a variety of cancer types6,7.
Similarly, there is no strong evidence that ultra-processed foods directly cause cancer. However, they are typically high in sugar and fat, which can make it harder to maintain a healthy weight8.
Foods with protective benefits
Many types of food are believed to help protect the body against cancer. Tomatoes contain lycopene that is associated with a reduced risk of breast cancer9. Fibre, which is abundant in many fruits, vegetables, and whole grains, is particularly important for protecting against bowel cancer8.
Physical Activity and Weight Management
Being physically active can improve your mood, increase your energy, and protect your heart. It also helps lower your risk of developing diseases such as cancer10. It mainly works by helping you maintain a healthy weight, though it may also reduce cancer risk in other ways11.
Getting enough exercise
There is evidence that moderate exercise lowers the risk of breast, colon, and endometrial cancers12. Major health organisations such as the NHS recommend 150 minutes of moderate exercise each week, including activities like walking, cycling, swimming, or gardening. Alternatively, 75 minutes of vigorous activity, such as running, weight training, or cycling uphill, is also effective12.
Maintain a healthy weight
Obesity is linked to 13 different types of cancer, including breast, pancreatic, and kidney cancer13. This may be because obesity leads to chronic inflammation and hormonal changes that make cells divide more quickly14. Exercise helps your body burn off energy, which can help you to maintain a healthier weight15.
Reduce sedentary time
In addition to getting more exercise, it’s important to consider reducing sedentary time, especially if your work routine requires you to sit for long periods. Extended sitting periods may slow your metabolism and reduce your body’s ability to break down fat, contributing to weight gain16. Try taking active breaks at work or standing up at least every 30 minutes to reduce your sitting time16.
Avoid Harmful Substances
Diet and exercise aren’t the only things that affect cancer risk. Smoking and drinking alcohol both play significant roles.
Don’t smoke – and quit if you do
Smoking tobacco remains the leading cause of preventable cancer death in the UK. Smoking directly contributes to the risk of developing up to 16 different types of cancer, in addition to other health conditions such as heart and lung disease17. Any amount of smoking is harmful, but smoking less reduces your risk and is a great step towards quitting altogether. Consider engaging with the NHS Stop Smoking Service or asking your GP for support18.
Limit alcohol
Alcohol consumption increases the risk of developing at least seven types of cancer, including breast, bowel, and liver cancer19. You may have heard that small amounts of alcohol are good for the heart, but experts are now less supportive of this idea20. NHS guidance states that any level of alcohol consumption increases health risks, and recommends limiting intake to no more than 14 units per week, spread across several days20.
Other Protective Habits
Alongside diet and exercise, there are other everyday habits that can play an important role in protecting your long-term health. Paying attention to these factors can further reduce your risk of developing cancer and support overall well-being.
Protect your skin from the sun
Exposure to ultraviolet light is directly linked to cancer risk, particularly skin cancers like melanoma and basal cell carcinoma21,22. Applying sunscreen, wearing protective clothing, and avoiding tanning beds are practical ways to protect your skin and reduce your cancer risk23.
Get regular health checks and screenings
Getting regular health checks is an important way to protect yourself from cancer, as many cancers are easier to treat when they are found early, even before symptoms appear. For example, breast cancer has a much higher five-year survival rate when it is diagnosed early than at later stages24. Ezra’s MRI Scan can screen 14 organs for irregularities in 60 minutes and can help to detect cancer when it is less advanced and more treatable.
Sleep and stress management
There is currently no direct link between poor sleep quality, stress, and cancer risk25,26. However, getting enough sleep and managing your stress can make it easier to stick to healthy habits, such as diet and exercise, that can lower cancer risk25. Practising good sleep hygiene, mindfulness, and relaxation techniques can improve day-to-day wellbeing and make it easier to maintain healthy lifestyle choices27.
Conclusion
Small lifestyle changes can make a powerful difference to your long-term cancer risk. Eating a healthier diet, staying active, avoiding smoking, limiting alcohol, and protecting your skin from the sun all play a role. This isn’t about being perfect; it’s about consistency. Start with one habit today and build from there.
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References
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2. Fadnes LT, Celis-Morales C, Økland JM, et al. Life expectancy can increase by up to 10 years following sustained shifts towards healthier diets in the United Kingdom. Nat Food. 2023;4(11):961-965. doi:10.1038/s43016-023-00868-w
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