It is estimated that up to half of all cancer cases could have been prevented. The information below provides advice about how to help prevent cancer.

Smoking

Smoking cigarettes exposes your body to more than 4,000 chemicals, many of which are carcinogenic. Smoking is responsible for 90% of all cases of lung cancer, and one in three cancer deaths are caused by smoking. Stopping smoking brings both short- and long-term health benefits. For example, if you manage to stop smoking for 10 years, your risk of developing lung cancer will be cut by 50%.

Your doctor or pharmacist, will also be able to provide you with help and advice about giving up smoking

Diet

Despite the stories that you read in the newspaper, there is no single food that will dramatically reduce, or increase, your risk of developing cancer. It is the overall content of your diet that is important, particularly your consumption of fruit and vegetables. In fact, many experts believe that after quitting smoking, eating regular portions of fruit and vegetables is the second best way to prevent cancer.

Fruit and vegetables contain special chemicals known as antioxidants, which are thought to help protect cells from becoming damaged.

You should aim to eat at least five portions of a variety of fruit and vegetables every day. Leafy vegetables, such as lettuce, spinach, and cabbage, are thought to provide the most protection against cancer. Your diet should also be low in fat, and high in starchy foods, such as wholemeal bread, cereals, and potatoes.

It is recommended that you limit your consumption of red and processed meat to no more than 90g (3oz). Examples of red and processed meat include beef, lamb, sausages, burgers, and pork.

Excessive salt consumption has also been linked to an increased risk of cancer, as well as heart disease, and stroke. Do not eat more than 6g (0.2oz) of salt a day. One teaspoon is approximately 6g of salt.

The uses of dietary supplements, such as beta-carotene, are not recommended because there is not enough evidence about either their effectiveness, or their long-term effects. Also, there is some evidence that beta-carotene may actually increase the chances of you developing some types of cancer.

You should be able to get all the vitamins and nutrients you need by eating a healthy, balanced diet.

Obesity

Research has suggested that being overweight is a significant risk factor for developing certain types of cancer, such as breast, colon, and kidney cancer. The risk factor becomes even more significant if you are obese.

Weight is defined by using the body mass index (BMI). You can calculate your BMI by dividing your weight, in kilograms, by the square of your height, in meters.

If your BMI is above 25, you are classed as overweight, and if it is above 30, you are classed as obese. The higher your BMI is, the greater your risk of developing cancer, as well as other serious conditions, such as diabetes, heart disease, and stroke.

Ideally, your BMI should be between 18.5-25. A calorie controlled diet, combined with regular exercise, is the best way to safely lose weight. Your doctor, or a dietician, will be able to provide you with advice about how you can change your diet in order to lose weight safely.

Exercise

All scientific evidence shows that rates of cancer are a lot lower in people who take regular exercise. Regular exercise will also reduce the risk of other serious conditions, such as heart disease, and stroke.

For most people, thirty minutes of vigorous exercise a day, at least five times a week, is recommended. The exercise should be strenuous enough to leave your heart beating faster, and you should feel slightly out of breath afterwards. Examples of vigorous exercise include going for a brisk walk, or walking up a hill. However, if you have never exercised before, or if you have not exercised for some time, you should seek advice from your doctor before starting a new programme of exercise.

Alcohol

Excessive consumption of alcohol has been linked to an increased risk of developing liver cancer. Therefore, limiting the amount of alcohol that you drink can help prevent damage to your liver, and lower your risk of liver cancer.

The recommended daily amount of alcohol consumption is between 3-4 units for men, and between 2-3 units for women. A unit of alcohol is equal to about half a pint of normal strength lager, a small glass of wine, or a pub measure (25ml) or spirits.

Screening

If detected early enough, treatment for cervical cancer has an excellent success rate, which is why it is important that you attend all your scheduled screening appointments.

A similar programme is in place for breast cancer. Women who are between 50-70 years of age (the group who are most at risk from getting breast cancer) are recommended to attend screening appointments every three years.

Vaccinations

A vaccination for the HPV virus – the leading cause of cervical cancer – is available, usually as part of the national immunisation programme. You should always use a condom during sex in order to protect yourself against the HPV virus.

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