The word itself can drive fear. But understanding what cancer is is the first step to fighting back.
Cancer occurs when normal cells develop mutations, leading to uncontrolled growth and the ability to invade surrounding tissues. Often, mutant cells can be harmless or corrected by our DNA. Our immune systems have Natural Killer (NK) cells the ability to identify and target cell mutations.
It’s possible to live to a ripe old age and never develop cancer. That’s because cancer is complex. It’s not one single condition,and while genes play a big role, our lifesyle habits and epigenetics often give us more control than many of us realise.
Here are five lifestyle habits that will reduce your risk of developing cancer.
Quit Smoking
Smoking is the single biggest preventable cause of cancer.
The World Health Organisation says tobacco-use kills around 8 million people every year! That includes 1.3 million people who were exposed to second-hand smoke.
It’s not only tobacco that’s the problem. A study conducted in 2024 found that the addition of vaping (an electronic heating of nicotine delivery) to smoking greatly acceleterated the risks of developing lung cancer.
Quitting smoking is the most crucial step you can take.
Maintain a Healthy Weight
Carrying excess weight, especially around the abdomen, significantly increases the risk of several cancers, including breast, colon, kidney, endometrial, pancreatic, and esophageal.
How so?
Excess weight can disrupt our hormone levels and contribute to the development of cancer. It also leads to low-grade inflammation in the body, which damages cells and increases cancer risk.
Lastly, excess weight often leads to insulin resistance which can lead to the development of cancer.
Certain foods are now categoried by the World Health Organisation (WHO) as carcinogenic to humans. These foods include processed meats such as hotdogs, bacon, ham, sausages,and cold cuts including salami and pepperoni. Reducing your consumption of these may be wise.
Eat a Plant-Rich Diet
Focus on a diet rich in fruits, vegetables, whole grains, and legumes.
The Cancer Council suggests eating at least five serves of vegetables and two serves of fruit every day to reduce cancer risk. One serve is considered to be half a cup or one medium-sized piece of fruit.
Our diet can effectively starve cancer by inhibiting the growth of new blood vessels that feed tumours. This is called ‘anti-angiogenesis’.
Foods with these properties include green tea, berries and citrus fruits, cruciferous vegetables such as broccoli and cauliflower, and others.
Many of these foods are high in anti-oxidants which help neutralise harmful free radicals and are cancer-protective. They also contain anti-inflammatory compounds that reduce inflammation in the body, which is linked to cancer development.
Plants are also packed with fibre to regulate blood sugar levels and promote healthy digestion.
Protect Your Skin from the Sun
Australia has the highest rate of melanoma in the world. Reduce your skin cancer risk with sun protection. Use sunscreen with an SPF of 50 or higher, especially if you work outdoors.
Stay Physically Active
Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity every week.
Stay active throughout the day as much as possible. The best exercise for you is the one you enjoy and can stick to.
With simple lifestyle habits, we can substantially reduce our risks of developing cancer. If we do develop it nonetheless, these same lifestyle habits can help us fight the cancer.
For more information:
- Australian Government Department of Health and Aged Care: Why Quite Smoking
- Cancer Council: Not everything gives you cancer, but eating too much processed meat certainly can
- Australian Journal of General Practice: Plant rich diets
