Take Action to Help Reduce Your Risk of Cancer

While cancer cannot be prevented entirely, there is strong evidence that lifestyle choices play an important role in reducing overall risk. Many of the behaviours that support long-term health, such as eating well, staying active, avoiding smoking, and maintaining a healthy weight, also contribute to lowering the likelihood of developing several types of cancer. Taking small, consistent steps can make a meaningful difference for you and your family.

One of the most effective dietary habits recommended by health experts is increasing your intake of vegetables, particularly cruciferous vegetables. These include broccoli, cauliflower, cabbage, kale, Brussels sprouts, bok choy, radish and watercress. Cruciferous vegetables contain natural compounds that support healthy cell repair, reduce inflammation and help protect the body from cellular damage that may contribute to cancer development when combined with a balanced lifestyle.

Including a wide variety of fruits and vegetables in your diet also provides antioxidants, fibre and phytonutrients that support overall health and metabolic function. When paired with other positive behaviours, such as reducing processed foods, limiting alcohol intake and prioritising regular movement, these dietary changes become an important part of a proactive approach to long-term wellbeing.

Simple ways to increase cruciferous vegetables in your weekly meals

If you are looking for practical, achievable ways to incorporate these nutrient-rich vegetables into your routine, try the ideas below:

• Add rocket, radish or finely sliced cabbage to salads for added crunch and flavour
• Build your stir-fry around bok choy, broccoli or Chinese cabbage
• Sauté Brussels sprouts, kale or broccoli in olive oil with herbs or garlic
• Make cauliflower rice as a base for curries and protein bowls
• Blend cauliflower into soups to add creaminess without extra fat
• Roast cauliflower, broccoli and turnip on a tray with olive oil
• Add watercress to salads, sandwiches, omelettes or soups for a peppery lift

Small additions like these can help increase your vegetable intake without overhauling your entire diet.

For more tips on what to eat to get the best protective benefit when it comes to cancer prevention, click here.

Beyond diet: a holistic approach to cancer risk reduction

While nutrition plays a key role, broader lifestyle factors contribute meaningfully to cancer prevention. Health organisations consistently highlight the importance of:

• Avoiding smoking and reducing exposure to second-hand smoke
• Limiting alcohol intake
• Staying physically active most days of the week
• Maintaining a healthy body weight
• Protecting skin from excessive sun exposure
• Managing stress and prioritising sleep
• Staying up to date with recommended cancer screenings

Understanding your individual risk profile can help guide where to focus your efforts and which areas may need more attention.

Get personalised support for your long-term health

Life First provides comprehensive medical assessments that evaluate your nutritional status, metabolic health, cancer risk factors and overall wellbeing. Our clinicians can help you understand your results and create a personalised plan aimed at reducing risk, enhancing vitality and supporting healthier habits over time.

Life First can help you optimise your health. Get in touch to find out how.