Small Changes, Big Impact: 5 Ways to Lower Your Cancer Risk

Simple diet and lifestyle adjustments that can make a big difference.

1. Maintain A Healthy Weight

Carrying excess body weight is linked to an increased risk of several types of cancer, including those of the oesophagus, pancreas, liver, colon, postmenopausal breast, kidney and endometrium.

How to check if you’re in the healthy range:

→ Body Mass Index (BMI): 18.5–25kg/m²
→ Waist circumference: Increased risk if above 102cm (men) or 88cm (women)

To calculate your BMI, divide your weight (in kg) by your height² (in metres). As we age, conditions like osteoporosis and curvature of the spine can increase BMI without adding extra weight. Tummy fat, which becomes more common in later years, makes waist circumference a better indicator.

2. Eat More Whole Grains, Vegetables, Fruits And Beans

A high-fibre diet helps control weight by keeping you feeling fuller for longer. It also helps lower cholesterol and supports regular bowel movements, which aids in the elimination of harmful substances from the gut. The beneficial bacteria in our gut turn fibre into healthy fatty acids, which, in turn, reduces cancer risk.

Consume at least 20g of fibre daily.

Swap these foods for healthier options:

• White rice → Brown rice
• White bread → Wholemeal bread
• Sugary cereals → Rolled oats
• Potato chips → Nuts and seeds

3. Cut Down On Ultra-Processed Foods

Recent research shows that a high intake of ultra-processed foods increases the risk of various cancers. While there is no single culprit, processed foods often contain additives, preservatives and even trace contaminants that can raise our cancer risk. Plus, a diet heavy in processed foods typically means a lower intake of healthy options like vegetables, fruits and whole grains.

Examples of ultra-processed foods include:

• Biscuits
• Factory-made potato chips and fries
• Soft drinks and energy drinks
• Sausages and reconstituted meats

4. Limit Sweetened Drinks

Sugary drinks, including fruit juices, contribute to obesity-related cancers. The World Health Organization recommends limiting sugar intake to no more than five teaspoons (25g) per day, but Singaporeans currently consume 12 teaspoons (58g) daily, largely from beverages.

Cut down on sugary drinks with these tips:

→ Opt for water or low-sugar drinks.
→ Add lemon, orange slices or mint leaves for extra flavour.
→ Choose drinks with the Healthier Choice logo or Nutri-Grade A or B rating.
→ Skip the sugar in coffee and tea.

5. Limit Or Avoid Alcohol

Even moderate alcohol consumption can raise cancer risk. Alcohol damages DNA, increases inflammation and makes cells more vulnerable to carcinogens. Drinking alcohol raises the risk of cancers of the mouth, throat, oesophagus, voice box, breast (in women), liver, colon and rectum.

What you can do:

→ If you don’t drink, don’t start.
→ Cutting back lowers risk, but even after 10 years of abstinence, ex-drinkers still face higher risks for oral and throat cancers

These small, manageable changes can significantly reduce your risk of cancer. Make them a part of your daily routine for better health today and in the future.