Reducing your risk of cancer

Live well, reduce your cancer risk

Not all cancers can be prevented, but you can lower your risk by making some healthy lifestyle changes. In fact, around 4 in 10 cancers in the UK could be avoided through changes in how we live.

Stop Smoking

• Quitting smoking is the single most important thing you can do to reduce your cancer risk.
• Smoking causes lung cancer and increases the risk of cancers of the mouth, throat, bladder, and more.
• Even if you’ve smoked for years, stopping now will make a big difference to your health and future risk.

For information and support on how to quit smoking 👉 NHS – Quit Smoking

Maintain a Healthy Weight

• Being overweight is the second biggest cause of cancer after smoking.
• Losing weight can reduce your risk of several cancers, including breast and bowel cancer.
• Eat a balanced diet and stay active to help manage your weight.

To learn how to check your BMI 👉 BMI Calculator

Eat Well

• A healthy diet can help protect against cancer.
• Eat plenty of high-fibre foods to support bowel health.
• Cut down on red and processed meats like beef, lamb, pork, ham, sausages, and bacon.
• Include more fruit, vegetables, and wholegrains in your meals.

For information and guidance about eating a healthy, balanced diet 👉 NHS – Eat Well

Drink Less Alcohol

• Drinking alcohol increases the risk of several cancers, including breast and bowel cancer.
• Reducing how much you drink can lower your risk.
• Try alcohol-free days, smaller glasses, or low-alcohol alternatives.

For more tips on cutting down👉 NHS – Live Well – Alcohol

Be Physically Active

• Regular activity helps maintain a healthy weight and lowers cancer risk.
• Aim for 150 minutes of moderate activity each week (like brisk walking, cycling, or swimming).
• Include strength exercises twice a week (such as climbing stairs, squats, or push-ups).

For more tips on getting active👉NHS – Live Well – Exercise

Stay Safe in the Sun

Skin cancer is the most common cancer in the UK, and rates are rising. Sunburn increases your risk—even in the UK, even on cloudy days.

Top tips for sun safety:

• Cover up with clothing and a wide-brimmed hat.
• Wear UV-protective sunglasses.
• Use SPF 30+ sunscreen, applied 20–30 minutes before going outside and every 2 hours.
• Seek shade between 11am and 3pm, when the sun is strongest.
• Keep babies and toddlers in the shade whenever possible.

For more advice on sun protection 👉 Cancer Research UK – Sun Safety