New research reveals substantial rises in several cancers among people under 50, but experts say simple lifestyle changes could help lower the risk. The World Health Organisation (WHO) estimates that 37% of new cancer cases globally in 2022 were linked to preventable causes, including tobacco, alcohol, excess body weight, physical inactivity, UV exposure, air pollution and cancer-causing infections.
GP urges sustainable changes
Dr Asiya Maula, private GP at The Health Suite, said: "The latest figures are a reminder that we cannot control every aspect of our cancer risk, but there are lifestyle habits that can make a meaningful difference.
"This is not about living a perfect life or blaming people for developing cancer. Genetics, age, environment and simple chance all play a role. But making a handful of sustainable changes now can help reduce your risk over the course of your lifetime."
Six habits to start now
Building regular physical activity into your daily routine is one of the most beneficial habits you can adopt. The NHS recommends adults aim for at least 150 minutes of moderate activity a week, or 75 minutes of vigorous activity, alongside strength exercises.
Keeping active helps maintain a healthy weight and is independently associated with a reduced risk of several cancers. Dr Maula said: "You do not need to become a marathon runner. Walking, cycling, swimming, dancing or simply breaking up long periods of sitting all count.
"The important thing is to make movement a normal part of your week rather than something you only do when you are trying to lose weight."
Aim to regularly eat foods such as wholegrains, beans, lentils, fruit and vegetables. A diet higher in fibre is linked to a reduced risk of bowel cancer, while a well-balanced overall diet can also help you maintain a healthy weight.
Dr Maula said: "Think about what you can add rather than simply what you need to take away. Adding beans, lentils, vegetables, fruit, oats and wholegrains to meals can increase fibre intake while also providing a range of nutrients."
UV radiation is a recognised cause of skin cancer, and the NHS recommends using sun protection, including sunscreen of at least SPF30, seeking shade and avoiding sunbeds. Dr Maula said: "You do not have to avoid the sun completely, but repeated burning and deliberate tanning are habits worth quitting. Make sunscreen, shade and protective clothing part of your normal routine when UV levels are high."
Do not ignore invitations for cervical, breast or bowel cancer screening simply because you feel healthy. Screening is designed to detect changes or cancers before symptoms necessarily appear, and the NHS recommends attending when invited. Dr Maula said: "Screening is one of the simplest things you can do because it does not depend on you noticing a symptom. If you receive an invitation, do not put it in a drawer and forget about it."
If close relatives have had cancer, particularly at a young age, tell your GP. Some cancers have inherited genetic components, and the NHS advises discussing genetic testing with a GP where there is a significant family history or a known faulty cancer-risk gene in the family. Dr Maula said: "You cannot change your genes, but knowing your family history can help you and your doctor understand whether you may need additional advice or monitoring."
Maintaining a healthy weight can lower the risk of at least 13 different types of cancer, according to Cancer Research UK. Dr Maula said: "This is about long-term health rather than chasing a particular number on the scales.
"Small, sustainable changes to diet and activity are much more useful than extreme diets that you cannot maintain."
Six habits to quit
Tobacco is the leading preventable cause of cancer globally, responsible for an estimated 15% of all new cancer cases, according to the latest WHO/IARC analysis. Dr Maula said: "Stopping smoking is one of the most powerful things you can do for your health. It is never too late to quit, and if you are struggling, speak to your GP or a stop-smoking service rather than trying to rely on willpower alone."
When it comes to cancer, there is no completely safe level of alcohol consumption. Alcohol is responsible for causing at least seven types of cancer, and Cancer Research UK advises that the less alcohol you consume, the lower your cancer risk. Dr Maula said: "You do not need to wait until you have a problem with alcohol to cut back. Having several alcohol-free days each week, reducing the amount you drink and avoiding binge drinking are all sensible steps."
Processed meat refers to food items such as bacon, ham, sausages and salami. Cancer Research UK states that consuming processed meat raises bowel cancer risk, while WCRF identifies diets high in red and processed meat as one of the modifiable factors linked to cancer risk. Dr Maula said: "This does not mean one bacon sandwich causes cancer. It is the pattern of your diet over time that matters. Try to make plant foods, wholegrains and pulses a bigger part of your diet and keep processed meat as an occasional rather than everyday food."
Even if you exercise regularly, try to avoid remaining completely sedentary for the remainder of the day. Dr Maula said: "A workout is fantastic, but it does not completely cancel out sitting for hours without moving.
"Get up regularly, walk while taking phone calls, take the stairs where practical and look for opportunities to break up long periods of sitting."
Deliberately exposing yourself to the sun puts your skin at risk from UV radiation, which can damage DNA and significantly raise the likelihood of developing skin cancer. Dr Maula said: "A tan is a sign that your skin has responded to UV exposure. There is no such thing as a healthy sunbed tan.
"If you want the appearance of a tan, use a fake-tanning product rather than deliberately exposing your skin to UV."
Ignoring persistent symptoms
A persistent change in your health should not automatically be blamed on stress, ageing, diet or being "too young" to have cancer. Dr Maula said: "Reducing your risk and spotting cancer early are two different things, and both matter. If something is persistent, unusual for you or getting worse, speak to your GP. Most symptoms will not turn out to be cancer, but you should not have to decide that for yourself."
