Hearing the word "cancer" can feel overwhelming, but we want you to feel empowered in your health journey. While not all cancers are preventable, experts at the World Health Organization (WHO) suggest that up to 40% of cases are linked to lifestyle choices we can influence. The small things you do each day – what you eat, how you move, and how you rest – can significantly strengthen your body's defences.

This isn't about perfection; it's about taking small, positive steps to build a healthier you.

Your daily choices are your best defence

Being proactive means building habits that protect your body long-term. The World Cancer Research Fund (WCRF) highlights a few key areas that make a real difference:

• Move more: Aim for regular physical activity.
• Eat well: Fill your plate with whole, plant-based foods.
• Maintain a healthy weight: Keep your body composition in a healthy range.
• Limit alcohol & avoid tobacco: Be mindful of what you consume.
• Get screened: Don't skip preventive check-ups.

Each habit works together to create a powerful shield for your health.

Get moving, your way

You don't need to run a marathon to reap the benefits of exercise. A 2023 review of over 50 studies showed that active people have a 20-30% lower risk for certain cancers.

Activity helps regulate hormones, reduce inflammation, and boost your immune system. Try a brisk 30-minute walk, enjoy some time gardening, go for a bike ride, or simply take the stairs. It all counts!

Fuel your body with plants

A healthy diet isn't about strict rules. It’s about consistently choosing foods that nourish you. Focus on a colourful variety of vegetables, fruits, whole grains, and beans. A 2022 UK study found that people who ate mostly plant-based diets had a 14% lower cancer risk.

Aim for balance, not perfection. Every healthy choice is a win.

Beyond the scale: healthy weight matters

Maintaining a healthy body composition is one of the most effective ways to lower your risk for at least 13 types of cancer. Excess body fat can affect your body's hormones, inflammation levels, and insulin sensitivity. Focus on building healthy habits around diet and exercise to support a healthy weight.

Rest, recharge, and reduce risks

• Alcohol: Even moderate drinking can increase the risk of certain cancers. Being mindful of your intake is a simple way to protect your health.
• Stress & sleep: Chronic stress and poor sleep can weaken your body's natural defences. Prioritising relaxation and aiming for consistent, quality sleep helps your body repair and recharge.

Screenings save lives

Proactive health includes regular screenings. Mammograms, colonoscopies, and other preventive checks can detect potential issues early when they are most treatable. Talk to your doctor about the screenings that are right for you.

The takeaway

Lowering your cancer risk is about empowerment, not fear. Every healthy meal, every walk, and every restful night contributes to your overall wellbeing. You don't need a "perfect" lifestyle, just a consistent one. Your small daily choices build a stronger, more resilient you.

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