Cancer - Reduce the risk

More than one in three people in this country will get cancer. Cancer is most comon in people over 60. But the habits we adopt earlier in life can alter our risk - sometimes dramatically.

Half of all cancers could be prevented by changes to lifestyle

The Reduce the Risk campaign is raising awareness of ways to reduce the risk of cancer. Follow these five key pieces of advice:

Key points to reduce cancer by a half:-

1. stop smoking
   
2. keep a healthy weight
3. eat & drink healthily
1. Eating at least five portions of fruit and vegetables a day is an essential part of a healthy, balanced diet.
4. Be Sun Smart

1. SunSmart is the UK’s national skin cancer prevention campaign run by Cancer Research UK. Follow the SunSmart code.

1. S pend time in the shade 11am-3pm
2. M ake sure you never burn
3. A im to cover up with a t-shirt, hat and sunglasses
4. R emember to take extra care with children
5. T hen use factor 15+ sunscreen
5. Look after number one
1. know your body, be aware of any changes and contact your doctor if you notice anything unusual
6. Top Ten Tips
1. Keep to your meal routine. Try to eat at roughly the same times each day, whether this is two or five times a day. For more information, go to our Eating Habits section.
2. Go reduced fat. Choose reduced fat versions of foods such as dairy products, spreads and salad dressings where you can. Use them sparingly as some can still be high in fat. For more information, go to our Hidden Calories section.
3. Walk off the weight. Walk 10,000 steps (about 60-90 minutes of moderate activity) each day. You can use a pedometer to help count the steps. You can break up your walking over the day. For more information, go to our Walking section.
4. Pack a healthy snack. If you snack, choose a healthy option such as fresh fruit or low calorie yogurts instead of chocolate or crisps. For more information, go to our Healthy Meal Ideas section.
5. Look at the labels. Be careful about food claims. Check the fat and sugar content on food labels when shopping and preparing food. For more information, go to our Look at the Labels section.
6. Caution with your portions. Don’t heap food on your plate (except vegetables). Think twice before having second helpings. For more information, go to our Portion Caution section.
7. Up on your feet. Break up your sitting time. Stand up for ten minutes out of every hour. For more information, go to our Keep on Moving section.
8. Think about your drinks. Choose water or sugar-free squashes. Unsweetened fruit juice contains natural sugar so limit it to 1 glass per day (200ml / 1/3 pint). Alcohol is high in calories; try to limit the amount you drink. For more information, go to our Hidden Calories section.
9. Focus on your food. Slow down. Don’t eat on the go or while watching TV. Eat at a table if possible. For more information, go to our Eating Habits section.
10. Don’t forget your 5 a day. Eat at least five portions of fruit and vegetables a day (400g in total). For more information, go to our Five a Day section.