Lifestyle factors which impact cancer risk

The way you live your life can influence your risk of cancer. Lifestyle factors such as too much sun exposure or smoking can increase your risk of cancer, while a good diet and exercise can help reduce your risk of cancer.

You can control your lifestyle factors to help reduce your risk of cancer and improve your overall health and wellbeing. This includes your diet, alcohol consumption, smoking, exercise and stress.

Talk to your GP for more information personalised to you about how you can manage your lifestyle to minimise your cancer risk.

Diet

The more fruits, vegetables, whole grains, lean proteins, and healthy fats you include in your diet, the healthier you are likely to be long term. Swap intake of foods high in saturated fat and salt with foods that contain predominantly polyunsaturated and monounsaturated fat. Also, limit foods and drinks containing added sugars.

For more information on the Australian Guidelines and support with your diet visit this website.

Alcohol consumption

Alcohol is a carcinogen as it converts into a toxic chemical that damages your DNA and increases your risk of mouth, throat, oesophagus, bowel, liver and breast cancer.

The Australian guidelines advise to reduce the risk of harm from alcohol-related disease or injury, healthy men and women should drink no more than 10 standard drinks a week and no more than 4 standard drinks on any one day.

One standard drink contains 10 grams of alcohol:

• 285ml of beer (one glass of beer)
• 100ml of wine (one small glass of wine)
• 30ml of spirits (one measure of spirits)

Try alternating alcoholic drinks with non-alcoholic ones like sparkling or plain water. Choose low-alcohol beer and/or wine and always eat some healthy food when you drink alcohol.

Exercise

Being physically active is a vital component of a healthy lifestyle. There are many advantages to physical activity. Regular exercise can reduce the risk of diseases such as type 2 diabetes, cardiovascular disease and some cancers.

Australian adults should try to be active most days, preferably every day. It is advised each week, adults should do either:

• 2.5 to 5 hours of moderate-intensity physical activity (30 – 60 mins per day, 5 days per week)
• 1.25 to 2.5 hours of vigorous-intensity physical activity

Smoking

Quitting smoking can reduce your chance of 18 different cancers, heart disease, emphysema, chronic bronchitis, stroke, type 2 diabetes, asthma and more. Even if you don’t smoke it is important to avoid breathing in cigarette smoke as it can increase your risk of cancer. If you are a smoker, the best thing you can do for your health is quit smoking.

If you are looking to quit, tell your friends, family and workmates you are going to quit smoking and start thinking of yourself as a ‘non-smoker’. Check in with your GP and ask for practical advice and support and call the Quitline on 13 7848 (13 QUIT) and ask for a free Quit pack.

Stress

Chronic stress is reported to impact overall wellbeing, potentially influencing cancer risk. Engaging in stress-reducing activities, such as mindfulness, meditation or relaxation exercises, can improve mental wellbeing and promote balance in life.

Seeking support from friends, family or professional counsellors during stressful times may help mental health and reduce stress.