A healthy lifestyle

One in three people will develop some form of cancer during their lifetime. There are simple ways, however, of reducing your risk.

Maintain a healthy weight

Being overweight can significantly increase your risk of developing cancer, heart disease and strokes. If you are concerned about your weight, your GP should be able to provide you with information and support in finding a healthy weight for you.

Keep active

Taking regular exercise is key to keeping your weight down. Exercise doesn’t have to be hard work or limited to the gym. Walking, swimming and even vigorous housework and gardening are all excellent forms of moderate activity. Try to aim for 30 minutes a day of exercise that leaves you slightly out of breath but still able to hold a conversation. As your fitness increases, you will find that you have to work harder to become out of breath and this in turn will increase your fitness level.

Eat a balanced diet

Making sure you eat a wide range of foods is another way of helping to keep your weight down as well as making sure you get the nutrients you need. You should aim to eat at least five portions of fruit and vegetables each day and try to eat fresh produce rather than processed food.

Limit your alcohol intake

There is strong evidence that indicates that too much alcohol increases your risk of several cancers. It can also make it difficult to maintain a healthy weight. The Department of Health guidelines advise that men should limit their intake to between three and four units of alcohol per day. Women should limit their intake to between two and three units.

A unit of alcohol is equal to about half a pint of normal strength lager, cider or bitter, a pub measure (25ml) of spirits, or a 50ml pub measure of fortified wine (such as sherry or port).

Quit smoking

Quitting smoking is one of the easiest ways to cut the risk of developing cancer. Smoking is a significant risk factor for a wide range of cancers as well as being a direct cause of nine out of 10cases of lung cancer. This is because cigarette smoke contains approximately 4000 compounds, some of which are known to be carcinogenic (cancer-causing).

Quitting isn’t easy but the NHS can provide you with help and support. You can find out more about the risks associated with smoking and how you can get support from the NHS at Giving up Smoking.

Stay safe in the sun

Most cases of skin cancer are caused by damage from UV (ultraviolet) rays in sunlight. Sun beds also emit UV rays that damage your skin. Taking care to cover up in the sun and not using sun beds can help you to cut your risk.

Learn what is normal for you

While being aware of changes in your body will not prevent cancer, it can be a useful way of detecting the early stages of the disease. If you notice a change in bodily functions or come across a lump whilst examining your breasts or testicles, you should visit your GP as soon as possible.