Can you reduce your risk of cancer?

Can you really reduce your risk of cancer?

Yes. Some things that affect your risk, such as your age and your genes, cannot be changed. But many can. Cancer Research UK estimates that around 4 in 10 cancer cases in the UK could be prevented, mostly through changes to everyday habits.

No single change guarantees you will not get cancer, and people who do everything right can still be diagnosed. But the steps below lower the odds, and most of them are good for your heart, your weight and your wellbeing too.

Why is stopping smoking so important?

Cancer Research UK describes tobacco as the biggest cause of cancer in the world, and says smoking causes at least 16 different types of cancer. It also stresses that it is never too late to stop, and support makes you much more likely to succeed. Our guide to quitting smoking explains the options.

Does your weight make a difference?

Yes. Cancer Research UK says overweight and obesity are the second biggest preventable cause of cancer in the UK, causing more than 1 in 20 cancer cases. It explains that too much body fat can raise levels of insulin, other growth factors and, after the menopause, hormones such as oestrogen, which can tell cells to divide more often. You do not need to reach a perfect weight to benefit. Avoiding further weight gain, and losing some weight if you need to, both help.

What should you eat to lower your risk?

There is no single food that prevents cancer, but an overall healthy diet helps. Fibre is one of the most important parts. Cancer Research UK says a diet high in fibre, including plenty of wholegrains, can lower the risk of bowel cancer, and the NHS recommends adults aim for 30g of fibre a day. Swapping white bread, pasta and rice for wholegrain versions, and adding beans, lentils, fruit and vegetables, are easy ways to get more.

Aim for at least 5 portions of fruit and vegetables a day. They are good sources of fibre and help you keep to a healthy weight.

It also helps to cut down on processed and red meat. Cancer Research UK says eating processed meat, such as bacon, ham and sausages, increases the risk of bowel cancer, and red meat is classed as a probable cause of cancer. It suggests eating no more than three portions of red meat a week, and as little processed meat as possible.

How does alcohol affect cancer risk?

Cancer Research UK says alcohol causes 7 types of cancer, including breast, mouth and bowel cancer. The less you drink, the lower your risk. The NHS advises that men and women should not regularly drink more than 14 units a week, spread over three or more days, with several drink-free days each week.

How can you protect your skin?

Most skin cancers are caused by too much ultraviolet light from the sun or sunbeds. Cancer Research UK says up to 9 in 10 cases of melanoma skin cancer could be prevented by staying safe in the sun and avoiding sunbeds. When the sun is strong, spend time in the shade, cover up with clothing, and use sunscreen with at least SPF 30 and 4 or more stars. It is also worth getting to know your skin and seeing a GP about any mole or patch of skin that changes.

Why does screening matter?

NHS screening looks for cancer, or changes that could become cancer, in people without symptoms. Bowel and cervical screening can even prevent cancer, by finding and treating early changes. In England:

• bowel cancer screening is offered every 2 years to people aged 50 to 74, using a home test kit sent by post
• cervical screening is offered to women and people with a cervix aged 25 to 64
• breast screening is offered every 3 years to women aged 50 to 71
• lung cancer screening is being rolled out for people aged 55 to 74 who smoke or used to smoke

Screening is for people without symptoms. If you notice anything unusual for you, such as a lump, unexplained bleeding or weight loss, or a change in your bowel habits that lasts, see a GP rather than waiting for screening. Our guide to cervical cancer prevention has more on cervical screening.