There are so many reports in the media about what might give you cancer and what might protect you from it that it is easy to become confused. The good news is that up to three quarters of some cancers can be prevented. So what are the most important things you can do to keep yourself healthy and to lower your risk of cancer? Here are the eight top tips:1. Don’t smoke. Smoking is the number one preventable cause of cancer. In addition to causing most cases of lung cancer, it substantially increases the risk of cancers of the upper airway, stomach, mouth, tongue, bladder and liver. The best idea is not to start smoking at all, but the good news is that even if you smoke, your risk of these cancers starts declining about two years after you quit smoking. The sooner you do so, the more your risk comes down. The other good news is that if you stop smoking you decrease your risk of a whole range of other chronic illnesses including heart disease, emphysema and bronchitis.
2. Keep your weight in the healthy range. Being overweight or obese is one of the most important single risk factors for a number of cancers including cancers of breast, colon, kidney, pancreas, uterus and oesophagus. Try and keep your weight in the healthy zone and you’ll also reduce your risk of diabetes.
3. Exercise regularly. You’ll feel better for it and you’ll reduce your risk of two of the most common cancers; colon and breast. You’ll also be less likely to develop heart disease and osteoporosis.
4. Drink little or no alcohol. Drinking alcohol is related to cancers of the breast, colon and liver. Even a little bit of regular alcohol increases the risk of these cancers, so minimise your intake.
5. Eat a healthy and varied diet. Keep your calorie count within a healthy range, and eat plenty of plant-based foods including fruit, vegetables, nuts and whole grains. Keep your diet low in salt, animal fats and processed meats. You’ll reduce your risk of cancers of breast, colon, oesophagus and stomach, and you’ll also reduce your risk of heart disease and diabetes.
6. Avoid excess sun exposure. The sun causes thousands of skin cancers every year. Keep out of the sun in the middle of the day, wear protective clothing, hats and sunglasses and use sunscreen.
7. Get regular screening. There is good evidence that being screened regularly for breast, cervical and bowel cancers reduces your risk of dying from those cancers as long as the screening is carried out as part of an organised programme. The evidence for prostate cancer screening is not so clear and it is important to be aware of the risks and benefits before being screened.
8. Avoid chronic infections. Certain chronic infections can increase your risk of cancer. For example, chronic carriers of Hepatitis B and C have a higher risk of developing primary liver cancer, and human papilloma virus (HPV) causes most cervical cancers. So practice safe sex, vaccinate girls against HPV and get Hepatitis B vaccinations if they are recommended.
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