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Steps to reduce your cancer risk

Research shows that more than half of cancers could be prevented, simply by making healthy lifestyle choices. You can reduce your chances of getting cancer by not smoking, eating well, staying a healthy weight, being physically active, and staying safe in the sun.

1. Don't smoke

Tobacco is the most common avoidable cause of cancer. It increases the chances of getting at least 14 different types of cancer. If you already smoke then stopping can still reduce your chances of getting cancer.

2. Stay a healthy weight

Keep your weight as low as you can, within your healthy range. To do this, it will help to limit the amount of high-fat, high-sugar foods you eat (including high-fat, high-sugar, low-fibre processed food). Stay away from high-sugar drinks, and also limit fruit juice, as it's high in calories.

3. Move more

Take every chance you can to be physically active. Be active for at least 30 minutes a day, and try to avoid sitting a lot.

4. Eat more grains, fruit, vegetables, and legumes

Up your fruit and vegetable intake and have lots of wholegrains. Enjoy legumes such as cooked dried beans, split peas, and lentils.

5. Eat less red meat and avoid processed meat

Limit yourself to no more than 500 g (when it's cooked) of red meat a week. This includes pork, as well as beef and lamb. Stay away from processed meat such as bacon, ham, salami, and corned beef (or silverside).

6. Don't drink alcohol

To prevent cancer it's best not to drink alcohol at all. If you do drink alcohol, follow national guidelines on how much to drink safely.

7. Eat less salt, avoid mouldy grains and cereals

Add less salt to your food, and eat less food processed with salt. Limit the amount of salt you eat to less than 6 g, or about 1 tsp, a day.

Don't eat any mouldy grains or cereal. They could be contaminated by cancer-causing chemicals called aflatoxins.

8. Don't rely on supplements

Eat a healthy diet rather than relying on supplements for cancer-protecting nutrients.

9. Breastfeed your baby

If you can, breastfeed your baby for six months before adding other foods.

10. Avoid too much sun exposure.

You can avoid most skin cancers by staying safe in the sun.

11. Get immunised against HPV

If you are a woman, being immunised against HPV decreases your chance of getting cervical cancer.

You can find more detail on each of these recommendations on the Word Cancer Research Fund International's website.

  HealthInfo recommends the following pages

• Cancer Society – What you can do

  This section has information about things you can do to reduce your risk of cancer.

• World Cancer Research Fund International
  • Data on specific cancers

    This section provides information about what are the most common cancers in the world, and which countries have the highest rates of those cancers.

  • Summary of global evidence on cancer prevention

    This document gives more details on what increases and decreases the risk of cancer. You can read it online or download a PDF.

On the next page: Reducing your risk of mouth & throat cancer

Written by dietitian, St George's Cancer Care Centre. Adapted by HealthInfo clinical advisers. Page created June 2017.

Sources

Page reference: 307664

Review key: HICCR-38555