Cancer is one of the world’s biggest health challenges—but the good news is that many cancers are preventable. Research consistently shows that everyday lifestyle choices—how we eat, move, protect our skin, and care for our overall well-being—play a major role in shaping our long‑term risk.
Whether you’re male or female, young or older, these seven practical, evidence‑based cancer prevention tips can help you take control of your health and lower your risk starting today.
1. Avoid All Forms of Tobacco
Using tobacco in any form puts you on a direct path toward various cancers. Smoking increases the risk of cancers of the lung, bladder, kidney, cervix, and more. Chewing tobacco is linked to cancers of the mouth and pancreas. Even if you don’t smoke, secondhand smoke can still raise your risk of lung cancer.
If quitting feels overwhelming, consider speaking to a healthcare provider about tools like nicotine replacement therapies, support groups, or other stop‑smoking strategies. It’s one of the most impactful health decisions any adult can make.
2. Eat a Nutritious, Balanced Diet
While no diet can guarantee cancer prevention, your food choices absolutely influence your risk.
Try these simple guidelines:
- Load up on fruits, vegetables, and whole plant foods: Fill your meals with colourful produce, whole grains, beans, nuts, and seeds.
- Limit high‑fat and processed foods: Especially animal‑based fats, which can contribute to weight gain—a known cancer risk factor.
- Drink alcohol in moderation (or not at all): Regular alcohol consumption increases the risk of breast, liver, colon, lung, and kidney cancers. Moderation matters.
Small changes over time make a meaningful difference.
3. Maintain a Healthy Weight and Stay Physically Active
Being overweight or obese increases the risk of several cancers, including breast, colorectal, kidney, lung, and prostate cancer.
Physical activity helps control weight and offers cancer‑protective benefits on its own. Aim for:
- 150 minutes of moderate exercise per week (like walking or cycling)
or - 75 minutes of vigorous activity (like running)
Thirty minutes a day is a powerful place to start.
4. Protect Yourself From the Sun
Skin cancer is common but highly preventable. Protect yourself by:
- Avoiding the sun between 10 a.m. and 4 p.m.
- Seeking shade and wearing sunglasses
- Covering exposed skin with tightly woven clothing
- Using sunscreen generously—and reapplying
- Skipping tanning beds and sunlamps entirely
Your skin will thank you years from now.
5. Keep Up With Important Immunisations
Certain infections increase one’s cancer risk, and vaccines offer strong protection.
Key examples include:
- Hepatitis B vaccine, which reduces the risk of liver cancer
- HPV vaccine, which protects against viruses linked to cervical, anal, genital, throat, and other cancers in both men and women
Adults up to age 26 who didn’t receive the HPV vaccine earlier can still get it.
6. Avoid Risky Behaviours
Some cancers are linked to infections spread through unprotected sexual contact or needle sharing.
Protect yourself by:
- Practising safe sex: Fewer partners and consistent condom use reduce the risk of HPV and HIV—both of which increase cancer risk in men and women.
- Never sharing needles: Shared needles can transmit HIV and hepatitis B or C, all of which significantly elevate cancer risk.
If drug use is a concern, seek professional support—help is available.
7. Get Regular Medical Screenings
Routine checkups aimed at cancer prevention save lives by catching issues early, when treatment is most effective.
Depending on your age, risk factors, and medical history, screenings may include tests for:
- Skin cancer
- Colon cancer
- Breast cancer (for women)
- Prostate cancer (for men)
- Cervical cancer (for women)
Talk to your doctor about the best screening schedule for you.
Final Thoughts: Take Charge of Your Health Today
Cancer prevention isn’t about perfection—it’s about progress. Small daily decisions, like opting for a healthier meal or taking a walk, add up over time. Whether you’re male or female, young or old, these seven habits empower you to take control of your health and protect your future.
