12 Ways to Reduce Your Cancer Risk

Be proactive about your health.

While not all cancers are preventable, research shows that more than 40% of cancer cases in the UK are linked to lifestyle and environmental factors¹ and can often be prevented through informed choices.

At Check4Cancer, we believe that early detection is vital, but prevention is powerful too. That’s why we’re sharing the 12 evidence-based actions you can take to reduce your personal cancer risk, based on the European Code Against Cancer².

These are small changes that can make a big difference to your long-term health.

1. Don't smoke

• Smoking is the leading cause of preventable cancer.
• It causes at least 15 different types of cancer and is responsible for 86% of lung cancer cases in the UK³.
• If you smoke, quitting is the single most important step you can take to protect your health.

2. Avoid second-hand smoke

• Passive smoking, especially in enclosed environments, can significantly increase your risk of cancer.
• Children are particularly vulnerable to the effects of second-hand smoke.

3. Maintain a healthy weight

• Being overweight or obese increases your risk of at least 13 types of cancer⁴.
• In the UK, more than 1 in 20 cancer cases are linked to excess weight, particularly breast and bowel cancers.

4. Be physically active every day

• Aim for 30 minutes of moderate activity most days.
• Physical activity supports weight management and directly reduces the risk of bowel, breast, and other cancers⁵.

5. Follow a healthy diet

• A balanced, high-fibre diet rich in fruit, vegetables, wholegrains, nuts, and pulses can help reduce your risk of cancer.
• Limit processed and red meat, and reduce foods high in sugar, salt, and saturated fat⁶.
• Over 50% of bowel cancers could be prevented with healthy dietary choices⁷.

6. Limit alcohol

• Alcohol is a known cause of 7 types of cancer, including breast, bowel, mouth, and liver⁸.
• The less you drink, the lower your cancer risk.

7. Protect your skin from UV radiation

• Over 80% of skin cancers are preventable⁹.
• Avoid sunbeds, seek shade during peak hours (11 am–3 pm), and use a high-factor (SPF 30+) sunscreen that protects against UVA and UVB.

8. Be aware of workplace and environmental risks

• Exposure to cancer-causing substances—such as asbestos, diesel fumes, and certain chemicals—can increase risk.
• Follow health and safety guidance if your work involves hazardous materials.

9. Understand the risks of radon gas

• Radon is a naturally occurring radioactive gas that can build up indoors and increase the risk of lung cancer, especially for smokers¹⁰.
• Radon levels are highest in some areas of the UK, particularly parts of the South West.

10. Women: be aware of additional risk factors

• Having children earlier in life and breastfeeding can slightly reduce breast cancer risk.
• Hormonal treatments like HRT or certain oral contraceptives may temporarily increase breast cancer risk, but this declines after treatment stops.

11. Get vaccinated

• HPV vaccination protects against several cancers, including cervical, anal, and mouth cancers. It’s offered to both boys and girls in UK schools.
• Hepatitis B vaccination, given to infants, helps prevent liver cancer.

12. Take part in cancer screening

• Screening detects cancer early, when it’s most treatable.
• If you’re eligible, attend NHS screening for bowel, breast or cervical cancer. You can also access private cancer screening through trusted providers.

The proactive approach to cancer risk

At Check4Cancer, we offer a range of cancer screening services for individuals and employers, covering the most common and preventable cancers: skin, bowel, breast, prostate, cervical, and lung.

Helpful Resources

• NHS: Stop Smoking Services
• NHS: Bowel Cancer Screening
• Drinkaware: Alcohol and Cancer
• UK Radon Advice

References

• Cancer Research UK – Preventable Cancers
• European Code Against Cancer
• CRUK – Smoking and Cancer
• CRUK – Obesity and Cancer
• CRUK – Physical Activity and Cancer
• NHS – Red Meat and Cancer
• CRUK – Bowel Cancer Statistics
• CRUK – Alcohol and Cancer
• CRUK – Skin Cancer and UV
• UK Health Security Agency – Radon Facts