From eating carrots to cleaning the house: 7 simple way to slash risk of cancer

Half of us will be given a devastating diagnosis of cancer at some point in our lives.

And while this is partly down to us living longer, lifestyle factors such as obesity and smoking are also to blame, the Daily Mail reports, citing scientists’ findings.

Indeed, around a third of the most common cases can be prevented through a healthy diet, being physically active, and maintaining a healthy weight.

But despite the gloomy predictions, there are many simple steps we can adopt to reduce our risk, experts say.

A new guide, compiled by the World Cancer Research Fund, sets out the everyday changes that could dramatically help stave off the disease.

They are part of the new 'I CAN' campaign, set to launch next week, in which those who sign up are emailed a healthy tip daily for 21 days.

Below is a selection of the team's recommendations, from the types of snack you eat, to swapping salt for spices. 

Scrub the house
 

Even something as mundane as housework can help prevent cancer.

Research shows being regularly active or doing exercise has a direct role in preventing some cancers such as bowel and breast.

Scientists are still investigating exactly how physical activity reduces cancer risk, but studies show regular activity can help keep hormone levels healthy.

Use the World Cancer Research Fund’s exercise calorie calculator to find out how much housework you need to do to burn off your favourite treat.

Say, for example, an 11st woman wants to burn 200 calories – the equivalent of a 500ml bottle of cola, three digestive biscuits, or 16 French fries.


She would need to do 21 minutes of swimming, one hour and nine minutes of yoga, or 25 minutes of slow running.
 

Munch on carrots
 

There’s nothing wrong with having a snack – just as long as it’s the right type.

Eating just 100 calories more than you need every day can lead to a weight gain of 11lbs (5kg) a year.

And being overweight or obese is linked to 10 cancers, including bowel, breast, and liver.

You don’t need to cut out the snacks though – just swap them for healthy, low calorie ones.

Ditch white bread
 

Swap crisps for crunchy vegetable sticks, like carrots, or, if you can’t face giving up a sweet treat, have just one fun-sized chocolate bar that’s under 100 calories. Swap white bread, pasta, or rice for wholegrain varieties to up your fibre intake.

Fibre helps us feel fuller for longer, making it easier to maintain a healthy weight and reduce the risk of weight-related cancers.


It also helps food to move more quickly through the digestive system and reduces the risk of bowel cancer.

A medium slice of wholemeal bread contains around 2.5g compared to just 1g in white bread

Sweep sals for spices

Eating too much salt can increase your blood pressure, but also increases the risk of stomach cancer.

Scientists believe this may be because salt damages the lining of the stomach.

Gradually reduce, then cut out, the salt you add to your food. Instead, use spices, herbs, garlic and lemon to flavour your food without relying on salt.

Black pepper, chilli powder, ginger and herbs such as basil and bay leaves all add flavour to food quickly and easily.

Go veggy one day a week

There is strong evidence that eating a lot of red meat increases the risk of bowel cancer.

One possible reason for this is that the compound that gives red meat its colour, haem, may damage the lining of the bowel.

There is also strong evidence that processed meats (e.g. bacon, ham) are a cause of bowel cancer.

When meat is preserved by smoking, curing or salting, or by the addition of preservatives, cancer-causing substances can be formed.

These substances can damage cells in the body, leading to the development of cancer.
 

One way to cut down is by having one meat-free day a week - try being vegetarian for the day, or opt for fish.

Always stand up while chatting on the phone
 

Just 30 minutes a day of physical activity could really help cut your cancer risk. 

Not only does it help us stay in shape - reducing the risk of weight-related cancers - it can also strengthen the immune system and help keep the digestive system healthy. 

Any type of activity is good – aim for 30 minutes or more of moderate (or vigorous) activity a day. 

Also, try adding an extra 10 minutes of physical activity to your day.

Even little things like walking while chatting on the phone, using the stairs instead of the lift, or parking the car a little bit further away from the shops.

The more you do, the lower your cancer risk becomes.  

Ditch the box for an evening walk
 

Time spent watching television, reading, and being on the computer can all add up.

Try to swap some of these sedentary activities for more active ones like going for a walk after dinner instead of switching the television on.

By watching half an hour less television at night and going for a walk, you’re getting your minimum 30 minutes of physical activity a day.