Cancer will affect 1 in 2 of us in our lifetime. But there’s things we can do that can help us to reduce our risk.
Here at Yorkshire Cancer Community, we want to help you lower your risk of developing cancer by giving you the tools to make better and more informed choices.
Cancer can’t always be prevented. Sometimes the risks are beyond our control, such as our age or an inherited condition, but here are some things that we can all do to help reduce our risk.
How can I reduce my risk?
Here’s a few small lifestyle choices that can significantly help you reduce your cancer risk
Stop Smoking
Smoking is the biggest cause of cancer worldwide and causes 16 different types of cancer.
So if you’re a smoker, stopping is one of the best ways you can reduce your cancer risk. Your general health will improve, and you’ll save a lot of money too!
We know it’s not always that easy to stop smoking, but there’s lots of free help and support available. So it’s never too late to quit.
Click HERE to visit NHS Quit Smoking for their free resources including their NHS Quit Smoking app, or you can phone Yorkshire Smokefree on 0330 660 1166.
Keep a healthy weight
Being overweight and obesity is the second biggest cause of cancer after smoking, and causes 13 different types of cancer.
Being overweight also causes other health issues including diabetes and heart disease, so if you are overweight it’s a good idea to try to lose some.
Losing weight can be a struggle, but small and regular changes can really add up to big results.
The NHS has lots of free advice and support to help you. Click HERE to find out more.
Cancer Research UK also has some great tips to help you lose weight healthily HERE.
Be safe in the sun
Did you know that 90% of melanoma skin cancer in the UK could be prevented by staying safe in the sun and avoiding sunbeds?
We all want to look good in the Summer months, but when it comes to reducing your cancer risk, there’s no safe way to tan in the sun. Our advice? Fake Tan!
Cancer Research UK have some great tips on how to stay safe in the sun, including when to seek shade, which suncreams are best, and how the sun causes cancer. There’s easy read versions too. Click HERE to find out more.
Drink Less Alcohol
Drinking alcohol causes 7 different types of cancer including breast, bowel and mouth cancer.
Cutting back on alcohol can also help you lose weight, boost your energy and save you money too!
We’re not saying you should be teetotal, but there’s lots of free tips and support to help you cut back such as setting drink free days, switching to lower-strength drinks or not drinking in rounds.
Click HERE to find out the support on offer from the NHS, including their Drink Free Days App.
Eat More Fibre
They say an apple a day keeps the doctor away and there’s some truth in that, because eating a diet high in fibre and wholegrains reduces your risk of bowel cancer.
Fibre is found in plant-based foods such as fruit, vegetables, wholegrains, and pulses like beans and lentils. It helps keeps your digestive system healthy and reduces your risk of bowel cancer. It’s also part of a healthy balanced diet, and will help you maintain a healthy weight, which will in turn reduces your risk of other cancers and health issues.
Cancer Research UK have some great information to help you increase how much fibre and wholegrains are in your diet. You can find out more HERE.
Eat Less Processed Meat and Red Meat
Eating processed meat increases your risk of bowel cancer and may increase your risk of other cancers such as stomach and pancreatic cancer. Eating red meat is also linked to an increased risk of cancer.
Eating processed meat such as ham, bacon, corned beef, some sausages and deli meats will increase your risk, as will eating red meat such as beef, pork, lamb or goat.
To reduce your risk, consider switching to white meat such as chicken or turkey, fresh, tinned or frozen fish, eggs, pulses or mushrooms. You could also consider introducing meat free days or take a veg pledge and try vegetarian and vegan alternatives. This would also help increase the amount of fibre in your diet.
Click HERE for more tips from Cancer Research UK.
Keep Active
Keeping active can help reduce your risk of cancer, and improve your health and mood in general.
Physical activity before, during and after treatment can also help people who have got cancer recover quicker and have less side effects.
Now we know the gym isn’t for everyone, but there are lots of little ways you can build exercise into your daily routine that you will barely notice, such as taking the stairs instead of the lift, going for a walk in your lunch break, getting off the bus one stop early or even doing housework counts.
You could download the NHS Active 10 App or even download the NHS Couch to 5K App. Click HERE to find out more.
Other ways you can reduce your risk of cancer
Screening
Going for your Screening appointments can help catch cancer early, or detect changes before they become cancerous.
Know Your Normal
You know your own body better than anyone else, so if you discover changes that are unusual and persistent, go to see your GP straight away. Don’t delay or wait for a more convenient time – your health is important.
Let's Talk Cancer
Cancer is nothing to be ashamed of, and talking about cancer openly helps dispel myths or taboos and in turn gives people knowledge and confidence to seek help quickly if something isn’t right.