Reduce your cancer risk in 2026
09 January 2026
Not all cancers can be prevented, but research shows that around one in three cancers in Australia could be prevented through lifestyle changes and participation in screening programs.
Small, realistic steps, combined with regular health checks, can help reduce your risk over time.
Here are 23 practical, evidence-based ways to help lower your cancer risk, based on advice from Australian health authorities.
1. Don’t smoke (or vape) — and avoid second-hand smoke
Tobacco use is the leading cause of preventable cancer in Australia. Quitting at any age lowers your risk, and avoiding second-hand smoke is also important. Vaping is also harmful and can expose you to many chemicals. If you smoke or vape at want help to quit, you can talk to your GP or visit the Quit website.
2. Protect your skin from the sun
Australia has one of the highest rates of skin cancer in the world. Use the SunSmart approach: Slip, Slop, Slap, Seek and Slide - every day, not just in summer. Get in the habit of checking the UV and avoid being outside when it’s extreme. Anything over three and you should use full sun protection.
3. Check your skin regularly
Get to know your skin and see a GP or dermatologist for skin checks, especially if you notice changes, have many moles, or a family history of skin cancer. There are many clinics that specialise in mole mapping, tracking changes in the skin over time.
4. Eat plenty of vegetables, fruit and wholegrains
A diet rich in plant-based foods helps protect against several cancers. Aim for a wide variety of colours and include legumes, nuts and seeds. Find out more information from Cancer Council.
5. Limit processed and red meat
High intake of processed meats (such as bacon, ham and sausages) increases the risk of bowel cancer. Try to limit these foods and choose lean proteins, like chicken or fish, more often.
6. Maintain a healthy weight
Being overweight or obese increases the risk of several cancers, including bowel, breast (post-menopause) and endometrial cancer. You can talk to your GP as a first step if you need help losing weight.
7. Be physically active
Regular physical activity helps reduce cancer risk and improves overall health. Aim for at least 150–300 minutes of moderate activity each week.
8. Sit less and move more
Long periods of sitting can affect health, even if you exercise. Break up sitting time throughout the day with short bursts of movement or try a standing desk.
9. Limit alcohol
Alcohol increases the risk of several cancers. The Australian guidelines recommend no more than 10 standard drinks per week and never exceed more than four in one session.
10. Participate in bowel cancer screening
The National Bowel Cancer Screening Program offers free at-home test kits every two years for eligible Australians aged 45–74.
11. Attend breast screening if eligible
BreastScreen Australia provides free mammograms every two years for women aged 50–74, helping detect breast cancer early.
12. Keep up to date with cervical screening
The Cervical Screening Test, recommended every five years for people aged 25–74 with a cervix, detects HPV — the main cause of cervical cancer. It’s recommended to have the test even if you’ve had the HPV vaccine.
13. Talk to your GP about prostate cancer screening
Prostate cancer is the most commonly diagnosed cancer in Australian men. While there is no national screening program, men - especially those aged 50–69 or with a family history - should talk to their GP about PSA testing and individual risk.
14. Get vaccinated against cancer-causing infections
Vaccines such as HPV and hepatitis B help prevent infections linked to cancer, including cervical and liver cancer.
15. Practice safer sex
Reducing the risk of HPV and other infections through safer sex practices can help lower cancer risk.
16. Get enough good-quality sleep
Poor or disrupted sleep can affect hormones, immune function and overall health. Aim for regular, restorative sleep and seek help if sleep problems persist.
17. Look after your mental wellbeing
Chronic stress can influence health. Staying socially connected and accessing mental health support can help protect overall wellbeing.
18. Know your family history
Some cancers run in families. Talk to your GP about your family history — you may be eligible for earlier screening or genetic assessment.
19. See your GP for regular check-ups
Regular health checks help ensure you’re up to date with screening, vaccinations and preventive care. And listen to your body – if something doesn’t feel right, go and see your GP.
20. Reduce exposure to air pollution and smoke
Poor air quality, including bushfire smoke, can affect health. Follow public health advice and reduce exposure when possible.
21. Choose healthy cooking methods
Grilling or charring meats at very high temperatures can create harmful chemicals. Use gentler cooking methods where possible.
22. Read food labels and limit or avoid ultra-processed foods
Highly processed foods are often high in salt, sugar and unhealthy fats. Choosing whole foods more often supports overall health.
23. Stay informed using trusted Australian sources
There is a lot of misinformation on social media and across the web. Use reliable information from organisations such as Cancer Council Australia, Cancer Australia, SunSmart and health.gov.au.
Reducing cancer risk is about doing what you can, when you can. Combining healthy lifestyle choices with regular screening and GP support helps give you the best chance of early detection and prevention.