What’s increasing your risk of cancer?

With one in two of us likely to get cancer, it’s worrying to see that cases are rising.

Macmillan Cancer Support estimates that around 3.5 million people are living with cancer in the UK – a figure that’s set to increase.

There is some good news, though. Research also shows that some cancer risks are preventable or reversible through simple lifestyle changes.

A study in 2018 found that around four in 10 cases could be prevented and this is echoed by new findings that show lifestyle has a bigger impact on an early death from major diseases than our genes.

Experts widely agree that cases could be prevented through lifestyle changes like getting more active, eating healthily, quitting smoking, limiting sun exposure and maintaining a healthy weight.

“Focus on the small wins and what you can do over what you can’t”

Jonny Kibble, Head of Exercise and Physical Activity, Vitality

Adopting new lifestyle habits needn’t be a challenge – even small changes can make a big difference.

Scientists from the University of Sydney found that ‘exercise snacking’ – regular tiny bursts of vigorous movement or exercise for 3.5 minutes per day was associated with a 17-18% reduction in total cancer risk.

And Vitality’s own research for the Vitality Habit Index showed that people who did 10,000 steps, three times a week for three years, saw a 19% and 36% reduction in stage 3 and stage 4 cancer, respectively.

Ready to reduce your cancer risks? Here’s our guide to some everyday habits to watch out for and tips for making small positive changes that last.

Why are so many young people being diagnosed with cancer? | Magazine | Vitality

Eating too many ultra-processed foods

In 2023, Dr Chris van Tulleken made ‘ultra-processed foods’ (UPF) a household term with his best-selling book Ultra-Processed People. “If it’s wrapped in plastic and has at least one ingredient you wouldn’t usually find in a standard home kitchen, it’s a UPF,” he wrote.

It’s thought that ultra-processed foods indirectly increase cancer risks because they’re often high in salt, sugar and saturated fats and if eaten too much can cause weight gain.

In turn, being overweight and obese increases the risk of 13 different types of cancers.

Try this tip: Make extra portions when you’re cooking from scratch, then freeze them so that you have healthy meals when you don’t have time to cook.

Why are so many young people being diagnosed with cancer? | Magazine | Vitality

Not finding time for physical activity

Being overweight and obese is the second largest cause of cancer (after smoking), so it’s important to keep a healthy weight.

“Focus on the small wins and what you can do, over what you can’t,” explains Jonny Kibble, Vitality’s Head of Exercise and Physical Activity.

“You may not have time to exercise for an hour, three times a week, but can you find 10 minutes a day to move in a way that you find enjoyable?”

For those who work from home, he advises creating a ‘fake’ commute by doing a small walk before starting your day and doing regular stretches.

“Every 45-60 minutes, get away from your desk, then have a little stretch and move around the house. You don’t have to worry about looking silly or laying on the floor!”

And what if you’re too busy for exercise?

“Take the stairs rather than the escalator, have walking meetings at work, or make silly rules at home like doing five squats before going through a doorway,” adds Kibble.

“If you’re time-poor, it’s about figuring out what you can do and reframing what ‘exercise’ looks like for you.”

Try this tip: Sign up for your local parkrun, a free 5km event on Saturday mornings, where the focus is on community and having fun. Every time you run, jog, walk or volunteer, you’ll earn Vitality Activity points, which you can use towards weekly rewards. All you need to do is register on the parkrun website and print your barcode before you go.

Why not take 30 minutes out of your day and try this full body workout with Vitality Ambassador, Jessica Ennis-Hill.

Skipping sunscreen on cloudy days

Even if the weather is cloudy, sun can be strong enough in the UK to burn or damage skin from mid-March to mid-October.

Experts at Cancer Research UK advise checking the weather forecast – if the ultraviolet (UV) index is three (moderate) or above, think about protecting your skin by following these sun safety guidelines.

Almost nine out of 10 UK cases of melanoma, the most serious kind of skin cancer, could be prevented just by staying safe in the sun and avoiding sun beds.

Try this tip: Download the Met Office weather app or SunSmart Global UV app to check your local area’s UV forecast.

Relying on unhealthy coping strategies

When we’re stressed, we’re more likely to smoke and drink, and exercise less – all factors that can lead to increased cancer risks.

“These might make us feel better in the short-term but long-term, they can result in poor physical and mental health, and increase our stress levels even further,” explains Yetunde Bankole, Vitality’s Head of Mental Health and Wellbeing.

While it’s not always possible to reduce or eliminate what’s causing the stress, Yetunde advises learning to recognise when it’s building up.

“Reflect on how your day is going and do regular check-ins with yourself to monitor your stress levels.

“Try and take a break from everything – it might involve going for a walk, completing a mindfulness exercise or enjoying a moment of silence,” she says.

Try this tip: Practise being fully present in the moment to help with your wellbeing. Bring mindfulness to your walks, mealtimes and breaks, paying attention to any thoughts, feelings, emotions or sensations in your body at that moment.

Forgetting to book health screenings

When it comes to check-ups and screenings, it’s easy to put them at the bottom of your to-do list.

But with one in two of us likely to get cancer, having one can detect cancer early to improve your chances of a positive outcome.

These days, cancer survival in the UK is 10 years or more. The NHS offers three screening programmes for cancer: bowel, breast and cervical, and will send you an invite if eligible.

Try this tip: Book an annual health check in your birthday month to jog your memory when the next one’s due. This general check-up can help you make informed decisions about your health and lifestyle to reduce cancer risks. Vitality members can book an annual health check through their plan at no extra cost and earn points too*. Find out more about Vitality health insurance on our website.

If you would like to know more on how health insurance with cancer cover works and your policy options visit here: Health Insurance with Cancer Cover Guide | Vitality

*Applies to principal adult member on Vitality plan.

Related: 10 ways to live longer