Most of us are aware of cancer’s harmful, often life-threatening, effects. We’re also mindful of some of the major causes, including:

• smoking
• exposure to UV rays
• being overweight
• a lack of physical activity
• drinking too much alcohol, and
• dietary factors, including eating too much red and processed meat and not enough fruit and vegetables.

According to Cancer Council Australia, around 44,000 cancer cases in the country each year are preventable. This is encouraging. It means that making a few sustainable adjustments to your lifestyle can help reduce your chances of a cancer diagnosis.

Lifestyle changes to reduce your cancer risk

Many causes of cancer are lifestyle-related. The good news is that you can significantly reduce your cancer risk by addressing these causes head-on. 
Some positive changes you can make to your lifestyle:

• Review your diet. 
  Cancer Australia recommends you aim to eat five serves of vegetables and two servings of fruit every day. They also suggest eating foods that are high in fibre and limiting your intake of red meat.
• Be smart about your exposure to sunlight. 
  While we love the beach in Australia, our time in the sun also means we have some of the highest rates of skin cancer in the world. Next time you hit the sand, wear sun-protective clothing, apply a high-SPF sunscreen (at least 30+) and seek shade where possible.
• Quit smoking. 
  No matter your age, it’s never too late to quit. According to the Australian Department of Health, the risk of developing most cancers will generally decrease after you quit smoking completely. 
• Watch your alcohol intake. 
  While many of us enjoy a glass of alcohol from time to time, it’s safest to do so in moderation. For women, the recommendation is to limit alcohol consumption to one standard drink per day. For men, it’s up to two standard drinks per day. To help you cut back, you might consider switching to alcohol-free beer or wine, so you get the taste without the ill-health effects. 
• Keep an eye on your weight. 
  It’s better to make small changes to your diet and exercise habits that you can maintain for a lifetime. Some simple ones include cutting down your portion sizes, limiting the amount of junk food you keep in the house and going for a daily walk.
• Get out for daily exercise. 
  According to Cancer Australia, 30 minutes of physical exercise every day reduces your cancer risk. So whether it’s pilates at home, weights at the gym or a swim in the ocean, find something you enjoy doing and make it a habit.

Get screened

Unfortunately, there are also many factors behind a cancer diagnosis that are out of your control, no matter how healthy your lifestyle is. That’s why it’s important to go for regular screenings, especially as you become ‘at-risk’ for different types of cancer. When caught early, cancer is much more likely to be treatable than if it’s left too late.

Start by talking to your GP about attending regular screenings. Your GP can provide advice on how often you should get screened and for what types of cancer. In Australia, there are three population-based cancer screening programs. These are: 

• the BreastScreen Australia Program, 
• the National Bowel Cancer Screening Program, and 
• the National Cervical Screening Program. 

Your GP may also recommend other screenings based on your individual cancer risk related to your personal and family medical history. 

A specialist cancer support program

If you’ve received a cancer diagnosis and have life insurance in your super with MLC Life Insurance, you may be eligible for the CancerAid Coach Program. Designed by Australian oncologists, the program works to educate and support people to take control of their cancer care and achieve better outcomes.