Cancer is a tough reality for many people and their families. By the end of 2025, it’s estimated that over 3.4 million people in the UK will be living with cancer. This number has risen by half a million in just five years. Factors like an aging population, better survival rates, and more diagnoses of certain cancers contribute to this increase.
For 2025, projections include 890,000 women with breast cancer, 610,000 men with prostate cancer, 390,000 individuals with bowel cancer, and 120,000 with lung cancer. As these numbers grow, many are searching for ways to lower their cancer risk. Although genetics and environment play roles, making healthier lifestyle choices can help.
Here are five simple changes that may reduce your risk of cancer:
1. Quit Smoking
Smoking is a major contributor to lung cancer, accounting for about 72% of cases. Last year, smoking-related cancer cases reached a record high, highlighting the need for quitting. Not only does stopping smoking lower your risk of lung cancer, but it also reduces the chances of developing other cancers like liver and throat cancer. The sooner you stop, the better your health outcomes will be over time. After 12 years of not smoking, your lung cancer risk drops to more than half that of a smoker.
2. Keep a Healthy Weight
With 64% of adults in England either overweight or obese, striking the right weight balance is more critical than ever. Being overweight is the second biggest cause of cancer in the UK, responsible for over 5% of cases. Extra body fat can trigger cell growth and disrupt hormone levels, increasing cancer risk. Maintaining a healthy weight can also lower the likelihood of other health issues like heart disease and type 2 diabetes.
3. Eat a Balanced Diet
Your diet has a direct impact on your health. Filling your plate with plenty of fruits, vegetables, whole grains, and lean proteins can help lower cancer risk. Reducing processed and high-calorie foods is also important. Foods like berries, nuts, and cruciferous vegetables are known for their cancer-fighting properties. A balanced diet not only helps maintain a healthy weight but also boosts overall well-being.
4. Use Sunscreen Regularly
Skin cancer rates are climbing, and last year saw a record number of melanoma diagnoses. Most cases result from UV radiation, a manageable risk. Applying sunscreen protects your skin and significantly lowers the chance of melanoma. Make sure to cover all exposed skin, reapply regularly, and use at least SPF30 for effective protection.
5. Limit Alcohol Intake
Cutting back on alcohol can minimize your risk of several cancer types. Alcohol is classified as a group one carcinogen, meaning there’s strong evidence linking it to cancer. Drinking in moderation, advised to be 14 units a week or fewer, can help maintain a lower risk. However, exceeding this limit can elevate cancer risks in areas like the mouth, throat, and liver.
Each of these changes can contribute to a healthier lifestyle and potentially reduce cancer risk. Small adjustments can make a big difference in your overall health and well-being.
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