We know that by being physically active every day, enjoying a healthy diet and maintaining a healthy body weight, you can lower your risk of developing cancer.

Nutrition

Healthy eating habits are the first step in reducing your cancer risk. Poor eating habits increase your risk of several cancers. Poor eating habits can contribute to weight gain and being overweight or obese increases your risk of cancer. The good news is that a healthy diet, combined with regular physical activity and a healthy body weight can reduce your cancer risk.

While there is no one food that can protect against cancer, there are steps you can take to lower your overall risk. A healthy diet may protect against cancers including cancer of the bowel, liver, oesophagus, lung and stomach.

• Healthy eating to cut your cancer risk brochure

How much should I eat each day?

Aim to eat at least two serves of fruit and five serves of vegetables each day.

Reading food labels

While we know that fresh fruit, vegetables, cereals and lean meats are the best choices, at times we rely on processed and packaged foods. Use the nutrition information panel to help you select the healthiest product. The nutrition information panel shows the amount of fat, saturated fat, sugar and sodium per serving size and per 100g. The serving size may vary between brands, so use the per 100g column to compare products.

• A fold up version of the nutrition guide

Physical activity

Being physical inactive is an common risk factor for developing bowel and breast cancer, and possibly prostate, uterine and lung cancer. Being inactive also contributes to weight gain, and being overweight or obese also increase cancer risk.

The good news is you can lower your cancer risk by being physically active. Physical activity regulates hormones such as insulin-like growth factor and oestrogen and affects the speed that food passes through the bowel, reducing contact with any potential carcinogens.

Physical activity assists in maintaining a healthy body weight and can improve energy levels and feelings of well being. Being more active is one of the best things you can do for yourself.

For good health, put together at least 30 minutes of moderate intensity physical activity on most, preferably all days of the week. It doesn’t have to be continuous, 3 x 10 minutes sessions are also good. Each activity session should last at least 10 minutes.
To reduce your cancer risk, the more physically active you are the better. As fitness improves aim for at least 60 minutes of moderate-intensity activity or 30 minutes of vigorous-intensity activity every day.

Moderate physical activity includes any activity in which you can still hold a conversation, such as brisk walking. Vigorous physical activity includes any activity that makes you "huff and puff", such as fast swimming, cycling and jogging.

If you have not been physically active for some time, it is best to start slowly. Going too hard too early can cause pain and injury.

Tips for getting started

• Get friends to join you. They will give you company and motivation.
• Think of movement as an opportunity and plan ahead.
• Set goals and challenge yourself to build up your physical activity levels.
• If you are being active outdoors remember to be SunSmart.
• Drink water before, during and after your activity.

Tips for home

• Turn off the television or computer and use this time to be active.
• Walk or cycle to the local shops.
• Do gardening or housework.
• Be active as a family.
• Walk your children to school.

Tips for work

• Catch public transport to work, get off a stop earlier and walk the rest of the way.
• Park your car 10-15 minutes from work, and walk the rest of the way.
• Walk with colleagues at lunchtime.
• Take the stairs, not the lift.

Being active, like healthy eating, requires some thought each day. It also needs to be kept up over a lifetime. Regular physical activity will give you extra energy and make you feel better.

More information

For more information, contact your doctor or call the Cancer Council Helpline on 13 11 20.

The information available on this page should not be used as a substitute for advice from a properly qualified medical professional who can advise you about your own individual medical needs. It is not intended to constitute medical advice and is provided for general information purposes only. See our Disclaimer.