Eight ways to lower your cancer risk

By Enitan Abdultawab

Cancer remains a major global health challenge, yet medical experts and health organisations assert that many cases could be avoided through straightforward lifestyle adjustments and risk‑reduction measures.

The World Health Organization (WHO) estimates that between 30 % and 50 % of cancers are preventable by eliminating key risk factors and adopting healthier habits.

Below are evidence‑based strategies that experts recommend for lowering cancer risk:

Avoid tobacco in all forms

Health authorities consistently identify tobacco use as the single largest preventable cause of cancer worldwide. Both smoking and smokeless tobacco are associated with multiple cancers, including those of the lung, mouth, throat, and bladder.

Limit alcohol intake

Alcohol consumption is linked to several cancers, such as liver, breast, and colon cancer. Reducing or abstaining from alcohol is advised to diminish risk.

Eat a healthy, balanced diet

A diet abundant in fruits, vegetables, whole grains, beans, and fibre, while limiting processed foods, red meat, and excess sugar, is associated with a lower cancer risk. WHO notes that such eating patterns play a major role in prevention.

Exercise regularly

Regular physical activity helps regulate hormones, reduce inflammation, and maintain a healthy body weight—factors that collectively lower cancer risk. Even moderate daily activity is considered beneficial.

Maintain a healthy body weight

Being overweight or obese raises the risk of several cancers, including breast, colon, liver, and kidney cancers. Maintaining a balanced weight through diet and exercise can reduce long‑term risk.

Get vaccinated against cancer‑related infections

Vaccines such as those for Hepatitis B and human papillomavirus (HPV) prevent infections that can lead to liver and cervical cancers. WHO highlights vaccination as a key tool in cancer control.

Protect yourself from infections and unsafe practices

Infections like hepatitis viruses and HPV increase cancer risk. Practising safe sex and avoiding contact with contaminated blood or unsterile equipment help limit exposure.

Go for regular medical check‑ups and screenings

Early detection through screenings—for cervical, breast, and colon cancers, for example—significantly improves treatment outcomes and can prevent disease progression.

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