Five lifestyle changes to cut your risk of cancer

The impact of cancer on both patients and their families cannot be overstated, but new figures show that more people than ever will be living with cancer by the end of 2025.

According to analysis of NHS data by Macmillan Cancer Support, a record 3.4 million people in the UK will be living with cancer by the end of the year - half a million more people compared to five years ago.

The charity said that a growing and ageing population is driving the number of cancer cases up, as well as a gradual increase in some survival rates and increases in diagnoses of thyroid and liver cancers, and melanoma (skin cancer).

The estimated number of people who will be living with cancer in the UK in 2025 include 890,000 women with breast cancer, 610,000 men with prostate cancer, 390,000 people with bowel cancer, and 120,000 people with lung cancer.

As concerns about cancer rates continue to grow, many people may be looking for ways to slash their risk of developing cancer in the first place. While every individual’s cancer risk depends on a number of different things - genetics, access to medical cancer, environmental influences, and more - making a few healthy lifestyle changes can make a difference.

Here are five changes you can make that will help reduce your cancer risk in the future.

1. Stop smoking

Smoking is responsible for around 72% of lung cancer cases in the UK, according to Macmillan, which means lung cancer is a preventable disease for many.

Last year, the number of cancer cases caused by smoking reached an all-time high of 160 cases every day. Analysis from Cancer Research UK showed the number of cases increased by 17% since 2003.

Lung cancer isn’t the only cancer linked to smoking - researchers said the biggest increase in UK cancer cases caused by smoking are seen in liver, throat and kidney cancers. These have doubled over the last 20 years.

When you stop smoking, your cancer risk drops significantly. The NHS states that, after 12 years of not smoking, your chance of developing lung cancer falls to more than half that of someone who smokes.

After 15 years of not smoking, your chances of getting lung cancer are almost the same as someone who has never smoked.

If you need help and support to stop smoking, you can contact NHS Smokefree on 0300 123 1044 or visit the website.

➡️ Read more: How the NHS' anti-smoking pills work

2. Maintain a healthy weight

With 64% of over-18s in England estimated to be overweight or living with obesity, the importance of getting to and maintaining a healthy weight has become increasingly urgent.

Cancer Research UK states that being overweight or obese is the second biggest cause of cancer in the UK, causing more than one in 20 cancer cases.

While being overweight does not mean cancer is inevitable, the risk of developing cancer increases the more overweight you are and longer you are overweight for.

Having excess fat in the body can send signals to cells to divide more often, which can lead to cancer. The signals also affect growth and sex hormones, as well as inflammation. Over time, these factors can increase the risk of cancer developing.

Losing weight and maintaining a healthy weight can help reduce this risk. It can also help reduce your risk of certain health conditions, such as high blood pressure, heart disease, and type 2 diabetes.

➡️ Read more: Nine simple ways to lose weight (without really trying)

3. Eat a balanced diet

A healthy, balanced diet can contribute to general health and wellbeing, but it can also reduce your risk of cancer.

Cancer Research UK advises the public to eat a diet rich with fruits and vegetables, wholegrain foods that are high in fibre, and healthy proteins. Cutting down on processed and red meat, as well as high-calorie foods and drinks can help you maintain a healthy weight and reduce your risk of other issues, such as cardiovascular disease.

Research suggests that certain foods have cancer-fighting properties that can help slash your risk of developing the disease. Foods like cruciferous vegetables, berries, fish, and nuts can help reduce inflammation, while fibre-rich foods are believed to help reduce the risk of bowel cancer.

➡️ Read more: Six cancer-fighting foods to add to your diet

4. Wear sunscreen regularly

Skin cancer is the fifth most common cancer in the UK, and the number of melanoma cases have been rising. Last year, Cancer Research UK warned that a record 20,800 cases would be diagnosed, up from the yearly average of 19,300 between 2020 and 2022.

The charity’s report suggested that around 17,000 melanoma cases every year could be prevented, as almost nine in 10 are caused by exposure to too much ultraviolet (UV) radiation.

Wearing sunscreen regularly is essential to protect your skin from harmful UV radiation, and therefore minimising the risk of developing melanoma. Michelle Mitchell, chief executive of Cancer Research UK, said it is "vital that people try to reduce their risk of getting the disease in the first place".

The NHS advises that you should apply sunscreen to all exposed skin, including the face, neck and ears. If you have thinning hair or no hair, you should also apply sunscreen to your head, but a wide-brimmed hat will provide more protection.

You should apply sunscreen 30 minutes before going out and just before going out if you plan to be in the sun long enough to risk burning. SPF30 or higher is recommended, which should be reapplied liberally and frequently.

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5. Cut down alcohol consumption

Reducing your alcohol consumption can reduce the risk of seven types of cancer, according to Cancer Research UK.

Alcohol is a group one carcinogen, which means there is enough evidence to show it can cause cancer, says Alcohol Change UK. It falls in the same category of carcinogens as UV radiation and tobacco smoke.

While drinking in moderation - which is 14 units a week or less - will keep the risk low, any amount of alcohol can increase the risk of cancer. These cancers include mouth cancer, upper throat and voice box cancer, oesophagus cancer, and breast cancer.

However, drinking more than the recommended limit of alcohol can increase the risk of other cancers, such as colorectal cancer, stomach cancer, and liver cancer.

➡️ Read more: Six signs you're drinking too much alcohol - and what happens to your body when you quit