Smoking is the biggest preventable cause of cancer. If you smoke, we strongly recommend that you quit. Stopping smoking has been shown to increase your expected survival time and reduce your risk of developing another type of cancer.

Choosing to quit smoking at any age will benefit your health. It can also improve your ability to be more physically active and help reduce alcohol consumption, both of which can help you maintain a healthy weight.

There is growing evidence that e-cigarettes are not safe, and can lead to serious health problems. In Australia, people aged 18 years and over can buy e-cigarettes without a prescription from pharmacies.

People under 18 years need a prescription to buy e-cigarettes.

Many people who smoke find it hard to stop. Seek support and don’t be put off if it takes several attempts before you’re able to quit for good. Call Quitline on 13 7848 or speak to your doctor.

Skin cancer is the most common cancer in Australia and one of the most preventable. Most skin cancers are caused by exposure to the sun’s ultraviolet (UV) radiation. Using sun protection and following SunSmart behaviour will reduce your risk.

It’s also important to check your skin regularly and to ask your doctor how often you need a full skin check.

UV radiation from the sun causes skin cancer, but it is also the best source of vitamin D, which is needed for healthy bones. Most people get enough vitamin D throughout the day – even when using sun protection.

When the UV Index is 3 or above, you may need only a few minutes outdoors on most days to get enough vitamin D (depending on your skin colour, where you live and the time of year).

The body can absorb only a set amount of vitamin D at a time. Getting more sun won’t always increase your vitamin D levels, but it will increase your skin cancer risk. 

People who’ve had skin cancer have a higher risk of developing more skin cancers. Talk to your doctor about how to protect your skin from the sun, check for new skin cancers, and maintain your vitamin D levels.

Some cancer treatments can affect your weight. People often expect to lose weight during cancer treatment, but for many people it can have the opposite effect.

Weight gained during cancer treatment can be difficult to lose because of fatigue and other challenges.

Whether you have lost or gained weight, it is important to work towards a healthy weight. Being overweight or obese is a risk factor for many types of cancer, heart disease and diabetes.

Keeping your weight within the healthy range can help reduce the risk of cancer recurrence and improve survival. The health risk associated with your body weight can be estimated using your waist measurement and body mass index (BMI).

Physical activity is a broad term that covers any activity that moves your body and increases your breathing and heart rate. Physical activity has a range of benefits for cancer survivors. It can:

• reduce the risk of some cancers (but not all) coming back
• help prevent weight gain – being overweight or obese is a risk factor for many cancers
• help with recovery from treatment by increasing energy levels, improving sleep, increasing muscle strength, improving mobility and balance, relieving stress, and decreasing fatigue, anxiety and depression
• reduce the risk of developing other health problems, such as heart disease, osteoporosis and type 2 diabetes.

Once cancer treatment is finished and you return to your usual day-to-day activities, aim to be as physically active as your abilities allow. 

Before taking part in any exercise program, it is important to talk to your specialist or GP about any precautions you should take. Ask about the amount and type of exercise that is right for you.

Your doctor may refer you to an exercise physiologist or physiotherapist to develop an exercise program to meet your specific needs. 

Drinking alcohol increases the risk of developing some cancers. Even drinking small amounts of alcohol can increase cancer risk, and the risk increases with every drink.

Alcohol contains a lot of energy (kilojoules or calories), so it can contribute to weight gain. Drinking alcohol also increases the risk of other diseases, such as heart disease and type 2 diabetes.

We recommend you limit how much you drink to reduce your cancer risk.

If you choose to drink alcohol, stick to the National Health and Medical Research Council guidelines and have no more than 10 standard drinks a week and no more than 4 standard drinks in one day.

One standard drink has 10 grams of alcohol, but remember that drinks served at home and bars are often more than a standard drink.

It is important to eat a balanced diet from the five food groups – fruit, vegetables and legumes, wholegrains, meat (or alternatives) and dairy (or alternatives). Limit foods containing saturated fat, added salt and added sugars, and avoid sugary drinks.

Treatment for some cancers can affect how you eat, swallow, digest food and absorb essential nutrients. You may need to try different foods and ways of eating to find out what works for you.

A dietitian can help tailor an eating plan to manage any ongoing issues. They can also provide advice about suitable nutritional supplements to help maintain your strength.

It may take time and support to adapt to your new way of eating. You may feel self-conscious or worry about eating in public or with loved ones. These reactions are natural.

It may help to talk about how you feel with your family and friends, GP, a counsellor or someone who has been through a similar experience.