9 ways to reduce your risk of cancer

Almost one in two of us will get some form of cancer in our lifetime. What is even more worrying is that cancer rates are rising, particularly among young people. According to the Health Foundation, UK cancer incidence rates among people aged 25-49 increased by roughly 22% between 1993-95 and 2016-18. So what’s causing this significant increase and what can we do about it? There’s no better time to answer these questions than World Cancer Day.

What’s causing the worrying increase in cancer?

The most common cancers in the UK are breast, lung, prostate, and bowel cancer. Whilst genetics can play a role in the likelihood of someone developing cancer, so too can environmental factors and individual lifestyle choices:

• Environmental factors: Research is ongoing into the effect of exposure to microplastics and polyfluoroalkyl substances, also known as ‘forever chemicals’.
• Individual lifestyle choices: Smoking, drinking alcohol, not getting enough exercise, having a poor diet that is low in fruit and vegetables and high in processed foods, and being obese can all increase your risk of developing cancer.

The rise in recent years in incidents of cancer could be down to a combination of the above. For women, changes in reproductive patterns may also play a role. For example, research shows that pregnancy and breastfeeding can help to protect women from certain types of cancer, yet studies show that women in high-income countries are now tending to have fewer children and having them later in life.

Signs to look out for

There are more than 200 types of cancer, each with its own signs and symptoms, however some of the most common ones to look out for include:

• Fatigue
• Weight changes
• Skin changes, including sores that won’t heal
• Unexplained bleeding or bruising
• A visible lump or one you can feel under your skin
• Changes in bowel or bladder habits
• Persistent indigestion or discomfort after eating
• Unexplained muscle or joint pain
• Persistent fever or night sweats
• A persistent cough
• Difficulty swallowing

The above is by no means an exhaustive list. It is therefore important to be familiar with what “your normal” is and talk to your GP immediately if you notice any changes.

9 ways to reduce your risk of cancer

Whilst the rising rates of cancer may be alarming, science gives us hope that you can reduce your risk. In fact, around 4 in 10 UK cancer cases could be prevented through healthy changes such as the following:

1. Quit smoking: Smoking is the leading cause of cancer in the UK.
2. Reduce your alcohol intake: The NHS recommends no more than 14 units of alcohol per week.
3. Keep your weight in check: Being overweight can increase your risk of developing cancer, so check your BMI regularly.
4. Exercise regularly: The UK government recommends we all aim for 150 minutes of moderate exercise or 75 minutes of vigorous intensity exercise per week.
5. Improve your diet: Cut out or cut down on processed foods and saturated fats, and make an effort to include more fresh fruit, vegetables, fibre and protein in your diet.
6. Protect yourself from the sun exposure: Protect yourself from harmful cancer-causing UV rays by covering up and applying sunscreen to exposed skin.
7. Check yourself: Make it part of your routine to check your body and familiarise yourself with what’s normal in terms of look and feel.
8. Attend screenings: If you’re called up for a screening, don’t ignore it. Many cancers are much easier to treat if caught early.
9. Speak to a GP ASAP: If something doesn’t look or feel right, don’t hesitate – make an appointment with your GP immediately.

How you can help on World Cancer Day

A cancer diagnosis can leave you feeling powerless. But there are lots of way you can take action:

• Fundraise: There are lots of charities that support those with cancer, as well as their families. Organise a fundraising event to help them continue their valuable work.
• Offer practical support: If you know someone with cancer, practical support such as batch cooking meals or helping with the school run can help to lighten their load.
• Simply listen: Sometimes simply listening to someone vocalise their cancer journey can make a big difference to how they feel.
• Share your experience: If you’ve been affected by cancer, sharing your personal experience with others can help to raise awareness and encourage others to be more vigilant about signs and symptoms.

Whatever your worry, we’re here to help

If you have noticed something unusual and you’d like to get it checked by a medical professional, book your appointment at YourGP using our simple online booking system. Or you can email reception@your.gp, or call us on 0131 381 0322 and we’ll be happy to arrange an appointment at a time that suits you. We offer a supportive environment, a fast turnaround of test results and referrals to trusted specialists if required.