There are no proven ways to prevent cancer but you can reduce your risk of getting it by following these lifestyle changes.

Diet

No specific food, supplement or nutrient can prevent cancer from developing. However, eating a healthy, balanced diet may lower your risk of developing the disease.

Fibre

Eating plenty of fibre can reduce the risk of bowel cancer. Good sources of fibre include wholegrain pasta, bread, breakfast cereals, rice, pulses, fruit and vegetables.

Red and processed meat

Meat is a good source of protein, vitamins and minerals, such as iron and zinc. However, if you eat a lot of red and processed meat, you’ve a high risk of getting bowel cancer. Eat no more than 70g of red and processed meat per day on average.

Beta-carotene supplements

Beta-carotene is a powerful antioxidant that helps protect against cancer and aging. You should be able to get the amount of beta-carotene you need from foods such as sweet potatoes, dark green leafy vegetables, carrots, squash, dried apricots, peas and broccoli (taken with a fat such as olive oil or nuts can help its absorption) rather than from supplements. The beta-carotene found in supplements can increase the risk of lung cancer for smokers and people who’ve been heavily exposed to asbestos.

Weight and exercise

Being overweight or obese can increase your risk of cancers, such as bowel cancer, pancreatic cancer, oesophageal cancer, breast cancer (after menopause), cancer of the uterus and kidney cancer.

Regular exercise not only helps you to maintain a healthy weight, which in turn reduces your risk of cancer, but also helps to keep your hormone levels healthy. Adults aged 19 to 64 should do at least 150 minutes of moderate aerobic activity such as cycling or fast walking every week and strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms).

Alcohol

Drinking alcohol increases your risk of cancer of the mouth, pharynx, larynx, oesophagus, colon, rectum, liver and breast. Experts advise one drink per day for women and up to two drinks per day for men.

Smoking

Using tobacco has been linked to various types of cancer including cancer of the lungs, mouth, throat, larynx, pancreas, bladder, cervix and kidneys. Exposure to second-hand smoke can increase your risk of lung cancer.

Sun damage

Skin cancer is one of the most common kinds of cancer and one of the most preventable. Avoid being in the sun between 11am and 3pm, make sure you’re never burnt and use sunscreen with a sun protection factor (SPF) of at least 15.

Keep an eye on moles or freckles. If they change at all (for example get bigger or begin bleeding) see your doctor as this can be an early sign of cancer.

Be aware

Recognise any potential symptoms of cancer, such as lumps or unexplained bleeding and ask your doctor about having regular screenings for cancer of the skin, colon, cervix and breast. Treatment is most likely to be successful if cancer is discovered early.

 

Sources
http://www.nhs.uk/change4life/pages/alcohol-lower-risk-guidelines-units.aspx
http://www.nhs.uk/livewell/fitness/pages/physical-activity-guidelines-for-adults.aspx
http://www.nhs.uk/livewell/goodfood/pages/healthyeating.aspx
http://www.nhs.uk/livewell/goodfood/pages/red-meat.aspx
www.mayoclinic.org
www.nhs.uk