Lifestyle changes for cancer prevention
According to Cancer Research UK, around 4 in 10 cancer cases could be prevented. While there is no guaranteed way to avoid illness, making certain lifestyle choices can help reduce the risk of developing this disease.
The term lifestyle broadly refers to the way a person lives, including daily habits and behaviours. In this blog, we’ll focus on changes related to diet, physical activity, and rest patterns that can help protect against cancer.
Maintain a healthy diet
A nutritious diet for cancer prevention can also help prevent other chronic illnesses like diabetes and heart disease. Obesity, for example, is linked to multiple diseases, including certain types of cancer.
There are different ways to determine whether you are overweight. One of the most common is the Body Mass Index (BMI), which is calculated by dividing your weight (in kg) by your height squared (in meters). A BMI over 25 indicates being overweight. However, BMI is not always accurate, as it does not differentiate between muscle and fat.
A more accurate way to assess body fat is the Waist-to-Height Ratio. This ratio states that your waist circumference should be less than half your height
The Waist-to-Height Ratio method is particularly effective in detecting visceral fat—a deeper fat stored around vital organs like the liver, pancreas, and intestines. Unlike subcutaneous fat (just under the skin), visceral fat is linked to serious health risks.
Adapt your diet throughout your life
The best diet for you depends on age, activity level, and cultural background, among other factors. Unlike in the past, we should consider adjusting our diets throughout life as our bodies change.
A balanced diet should include antioxidant-rich foods like berries, citrus fruits; cruciferous vegetables such as cauliflower, broccoli and brussels sprouts; leafy greens; whole grains and fibre; healthy fats like olive oil, nuts and seeds; and anti-inflammatory spices.
Superfoods should also be prioritised, as they provide lasting energy and are among the most sustainable food choices.
Zero alcohol: when nothing is better
We all agree that excessive alcohol consumption should be avoided. This includes. However, while occasional moderate drinking is generally acceptable, if your goal is better health, weight loss, or peak performance, limiting or eliminating alcohol is ideal.
Strategies to reduce or quit alcohol include:
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Set a clear goal – Decide whether to cut back or quit entirely.
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Find alternatives – Non-alcoholic beers, mocktails, herbal teas, or
kombucha.
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Change social habits – Spend time with people who prefer alcohol-free spaces.
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Adjust your diet – Avoid foods that you associate with alcohol consumption.
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Manage triggers – Use exercise or meditation to cope with cravings.
Physical activity and cancer
Regular physical activity is one of the most effective ways to reduce cancer risk. How much you exercise will depend on personal factors such as health goals, physical condition, and lifestyle. The recommended minimum amount is between 150–300 minutes per week. While the best approach is short, regular sessions (30–60 minutes, 5 times a week).
Prioritise consistence over progress. A mix of activities provides
the best benefits as it will tackle all the different angles of fitness.
Your fitness routine should include the following:
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Cardio – Walking, running, cycling, swimming
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Resistance training – Bodyweight exercises, weightlifting, resistance bands
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Flexibility & balance – Yoga, Pilates, Tai Chi
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Everyday activities – Gardening, shopping, cleaning, walking
The Sleep-Stress Cycle
There is no exact number of sleep hours that guarantees cancer prevention, but adults should aim for 7–9 hours of quality sleep per night to support overall health.
🛏️ Sleep regulates
melatonin, a hormone with antioxidant properties.
🛏️ Poor sleep weakens the
immune system.
🛏️ Chronic sleep deprivation increases
inflammation.
🛏️ Sleep disruptions lead to
hormonal imbalances.
Fight the negative effects of chronic stress by practicing deep breathing,
meditation, or progressive muscle relaxation before sleep
One of the most common sleep problems is caused by chronic stress as it can lead to insomnia and poor sleep quality. If you have problems with your sleep, try to maintain a consistent sleep schedule. Make sure your room is quiet, cool and dark. Avoid exposure to computers and mobiles, heavy meals, caffeine and alcohol close to bedtime.
Building sustainable habits
Whatever changes you choose to introduce into your life, focus on
gradual improvements rather than extreme quick fixes.
Be patient and compassionate with yourself, and don’t take one-size-fits-all advice literally. Instead, find what works for you and mix & match as needed.
The goal is to feel in control of your habits, rather than following someone else’s rules.
