Can I reduce my risk of getting cancer?

The good news is that there are some things that you can do to reduce the risk.

Whilst not all types of cancer can be prevented, over a third of cancers can be. Which is why making healthy choices is so important – and small steps can add up to a big difference.

As well as staying active, taking steps like stopping smoking, eating well, and drinking less alcohol can help to reduce your risk of developing certain types of cancer. Being healthy can help you to live well for longer.

It is really important to go along to screening appointments when you are invited, as these can pick up signs of cancer early. The earlier that cancer is found, the more chance there is that it can be treated.

Reducing the risk of cancer

Want to find out more about how to reduce the risk of some cancers?

• Cancer Research has some useful information about staying healthy and some films about reducing your risk by doing things like stopping smoking.
• Macmillan Cancer Support has information about how you can make changes in how you live to reduce the risk of cancer, for example, taking care in the sun.

Kickstart your health

• Live Well – NHS brings together lots of advice about healthy living, including eating a balanced diet, staying a healthy weight, exercise, stopping smoking and drinking less alcohol.
• Better Health – NHS has information to help you get active, quit smoking, and improve healthy habits.

Lifestyle: get active

Getting active helps us to stay healthy for longer. It doesn’t have to mean running a marathon – getting active for you could mean simply getting outside for a walk. Find what works for you.

• Get active – Better Health is a great site help you get active with links to apps, offers for fitness places, workout videos you can do at home, and top tips. This site can also provide information on getting active if you have a disability.
• Active Norfolk is ‘working together to get Norfolk active’ and can help you be active.
• If you would rather exercise at home, then it has useful information to help you to do so.
• Or if you would rather get out and about, then Active Norfolk has ideas for places to get active outdoors in Norfolk and how to get active with a health condition.
• Feel Good Suffolk Healthy Changes one step at a time. A new way to support people in Suffolk to improve their health and wellbeing.
• Want to get fit at home? he The NHS has some workout videos for you.
• Here is an easy read guide to exercise.

Lifestyle: stop smoking

Stopping smoking is one of the most important things you can do to prevent cancer: 1 in 4 cancers are caused by smoking. Quitting smoking may not be easy but there is a lot of help, so that you can stop for good and reduce your risk of developing cancer.

• Reed Wellbeing Smokefree Norfolk and Feel Good Suffolk have something for everyone who wants to quit.
• Find Your Local Stop Smoking Service helps you to find out what help there is in your area to quit smoking.
• This is an easy read guide to stopping smoking

Smoking and tobacco

Smoking accounts for one in four UK cancer deaths and smoking causes at least 15 different types of cancer and tobacco is the biggest cause of cancer in the world. It is never too late to stop smoking, and you don’t have to go it alone. It is much easier to stop smoking when you get the right support and there are lots of options to choose from.

Below are further information and support websites:

• Can cancer be prevented? | How to reduce your risk of cancer – explore six things that can reduce cancer risk with useful videos.
•  Smoking, tobacco and cancer | Cancer Research UK  Giving up smoking | Macmillan Cancer Support
• Tobacco Dependency Programme | NHSE

Lifestyle: healthy eating

As well as getting active, eating healthily can help you to stay at an ideal weight which can also help to reduce your risk of developing cancer.

Here you will find information about what is a healthy diet.

• Diet and cancer | Cancer Research UK
• Benefits of a healthy diet | Macmillan Cancer Support
• Recipes – Healthier Families has a collection of tasty recipes to help you improve how you eat.
•  This film is about the Eatwell Guide, which shows how much of what we eat should come from each food group so that we can have a healthy, balanced diet.
• Have a watch of this film which talks about five a day and how you can make sure you have five pieces of fruit and vegetable every day.

Lifestyle: drinking less alcohol

Drinking less alcohol can help to reduce your risk of developing some cancers and the NHS recommends drinking no more than 14 units of alcohol a week. You can find an alcohol calculator here if you want to keep an eye on how much you are drinking.

• Cancer Research UK has ten top tips for cutting down on alcohol – for example, having drink-free days. It also provides information on the NHS guidelines on drinking alcohol.
• Visit Alcohol Change UK for tips for cutting down on drinking.
• Drinkaware shares the UK low risk drinking guidelines, including weekly guidelines such as spreading your drinking over different days: In this film, Cancer Research shares some top tips to help you cut down on your alcohol intake.

Lifestyle: staying safe in the sun

Ultraviolet (UV) radiation from the sun can cause damage to the skin and lead to skin cancer. UV exposure is the main cause of skin cancer that can be prevented. Which is why staying safe in the sun is so important. This includes not staying out in the sun too long, covering up with clothing, and using sunscreen.

• The NHS has tips for staying safe in the sun, and advice on SPF (sun protection factor) and the star rating which can help you to choose the best sunscreen to use.
• Cancer Research UK provides information about how the sun causes cancer, the risk of sunbed use, and how you can enjoy the sun safely.
• British Skin Foundation shares the things you can do to stay safe in the sun.
• Watch this film to find out ways to enjoy the sun safely. This is an easy read guide to staying safe in the sun.