7 Key Cancer Risk Factors — And Practical Ways to Reduce Them

7 Key Cancer Risk Factors — And Practical Ways to Reduce Them

Cancer is one of the leading causes of death worldwide, but not everything that increases cancer risk is out of our hands. According to the World Health Organization (WHO) and the American Cancer Society, many cancers are linked to lifestyle choices and exposures we can change.

Below is a simple, evidence-based look at the biggest risk factors — and what you can do to protect your health.

1. Tobacco Use

Tobacco is still the single biggest preventable cause of cancer, responsible for about 30% of all cancer deaths, including most lung cancers.

What you can do:

👉 WHO: Tobacco and cancer

2. Alcohol Consumption

Regular drinking raises the risk of mouth, throat, liver, breast, and bowel cancers. The more you drink, the higher the risk.

What you can do:

  • Reduce how much you drink.
  • Follow local guidelines — for example, the Cancer Council Australia suggests no more than 10 standard drinks per week.

👉 Cancer Council: Alcohol and cancer

3. Unhealthy Diet and Obesity

Carrying excess weight increases the risk of at least 13 cancers, including breast, bowel, and kidney cancers. Diets high in processed foods and red meat, and low in fruits, veggies, and fibre, also raise risk.

What you can do:

  • Eat more whole, plant-based foods.
  • Limit highly processed foods and sugary drinks.
  • Stay active to maintain a healthy weight.

👉 World Cancer Research Fund

4. Physical Inactivity

Not moving enough can directly increase cancer risk and lead to weight gain.

What you can do:

  • Aim for at least 30 minutes of moderate activity most days.
  • Mix in strength exercises too.

👉 Cancer Council: Physical Activity

5. Excess Sun Exposure

Ultraviolet (UV) rays are the biggest cause of skin cancers, including melanoma — which is very common in Australia.

What you can do:

  • Wear sunscreen, hats, and protective clothing.
  • Seek shade and avoid tanning beds.

👉 Cancer Council: Sun Protection

6. Chemical Exposure

Some chemicals — like asbestos, certain pesticides, and industrial solvents — are proven cancer risks. Some household cleaners, plastics, and cosmetics can also contain endocrine-disrupting chemicals.

What you can do:

  • Follow safety guidelines at work.
  • Choose non-toxic cleaning and personal care products.
  • Keep indoor air fresh and well ventilated.

👉 WHO: Cancer prevention

7. Microplastics

Microplastics — tiny plastic particles — are now found in food, water, and even the air. While research is still emerging, some microplastics carry chemicals like BPA and phthalates, known to disrupt hormones and potentially increase cancer risk.

What you can do:

  • Use glass or stainless steel containers instead of plastic.
  • Avoid microwaving food in plastic.
  • Choose loose leaf tea and reusable water bottles.
  • Reduce synthetic clothing and indoor dust.

👉 WHO: Microplastics in Drinking Water

Key Takeaway: Small Choices Add Up

While genetics and chance also play a role, experts agree that at least one-third of cancers worldwide could be prevented through healthy living and safer choices.

Focus on what you can control:
✅ Quit smoking
✅ Limit alcohol
✅ Eat well and stay active
✅ Protect your skin
✅ Reduce harmful chemicals and microplastics at home

Every step counts — for your health, your family’s future, and a cleaner environment.

References:

This article is general information only and is not medical advice. Always consult your healthcare provider for personalised guidance.

Photo by National Cancer Institute on Unsplash

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