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Tips to reduce your risk of getting cancer

Statistically, one in two of us may develop cancer in our lifetime. Although we won’t always be able to avoid it, according to Cancer Research UK, four in ten cancers are preventable. So, what can you do to reduce your risk of getting Cancer? Here are seven changes you can make today.

Stop smoking

It may be easier said than done, but for smokers, quitting cigarettes is the best way to prevent cancer. Smoking causes three in 20 cancer cases and more than a quarter (28 per cent) of all cancer deaths in the UK. Don’t wait for Stoptober, your local NHS service or pharmacy will be happy to support you at any point.

Keep to a healthy weight

Being overweight or obese causes around 22,800 cases of cancer each year in the UK. Obesity is the UK’s second biggest cause of cancer after smokingThe NHS has a 12-week weight-loss plan, or for a surgical option, speak to Benenden Hospital about weight-loss surgery.

Eat healthily

How much you weigh is one part of the picture - what you eat can also have an impact on your risk of cancer too. Red meat (beef, pork, lamb, mutton and goat) in large and regular quantities, processed meat (ham, salami, sausages or bacon) and too few portions of fruit and veg can increase your risk of bowel and colorectal cancer. According to Cancer Research UK, 54% of bowel cancers are avoidable. Find out more about the symptoms and diagnosis of bowel cancer.

Drink within healthy limits

Alcohol consumption causes around 3% of UK cancer cases per year. So how much is too much? According to this Cancer Research UK there is no safe limit for alcohol when it comes to cancer “but the risk is smaller for people who drink within government guidelines”. Cancer Research UK have found that drinking less alcohol lowers the risk for seven cancers - mouth, upper throat, larynx, oesophagus, breast, liver and bowel.

Stay active

Most people know that exercise is good for the heart, but it also affects our likelihood of developing cancer. The NHS recommends 2 and a half hours of moderate exercise per week - which can be defined as raising your heart rate, making you breathe faster and feel warm. You should be able to talk but not sing. This can consist of activities such as brisk walking, cycling or swimming, to lower your risk of cancer and other conditions. In women, it can reduce oestrogen levels – “which can fuel the development of many breast and womb cancers”. Physical activity can also help keep our bowels regular, helping to reduce the time that any harmful substances (such as alcohol and processed meat) may remain in our system. And, of course, being fit helps keep you at a healthy weight.

Take care of your skin

Exposure to ultraviolet (UV) light via the sun or a sunbed is a leading cause of skin cancer as the UV radiation can damage the DNA in your skin cells. Almost nine out of 10 skin cancers can be avoided through taking safety precautions in the sun, including judicious use of sunscreen, and never using a sunbed.

Avoid infections

Virtually all of the 3,100 cases of cervical cancer diagnosed in the UK each year are caused by HPV. The human papillomavirus (HPV) is a common infection that usually causes no problems. However, persistent or high-risk variants can lead to cancer. 

Going for regular smear tests will help pick up any changes to the cervix and, these days, teenagers are offered an anti-HPV vaccine at school, which reduces the risk of infection. Men who have sex with other men can request the vaccination via sexual health clinics (as they have a higher risk of anal cancer as a result of infection).

HPV isn’t the only infection that carries a risk of cancer. Two types of hepatitis viruses (hepatitis B and hepatitis C) can cause cancer. They’re spread through blood-to-blood contact, for example, through sharing unsterilised needles, razors or toothbrushes, or through unprotected sex. To lower your risk, use a condom during sex and take precautions to avoid sharing risky items. Also, avoid getting piercings or tattoos done in a place that is unhygienic. There is a vaccination against hepatitis B for those at high risk or if you’re travelling to a country where it is common.

If you have any concerns, remember that as a Benenden Health Member you can access the GP 24/7 helpline at any time, seven days a week, by calling 0800 414 8247 to make an appointment.

Benenden Health Provides Access To GP 24/7, Physio and Diagnosis and Treatment. Benenden Health Is The Affordable Alternative To Health Insurance.

Medically reviewed by Cheryl Lythgoe on 9th March 2020. Next review date: 9th March 2021.