UV radiation comes in different wavelengths called Ultraviolet A (UVA) and Ultraviolet B (UVB). UVA penetrates deeply into the skin causing damage to cells while UVB penetrates the top layer of the skin causing cell damage and is the wavelength responsible for sunburn, a significant risk factor for melanoma.

• Slip on clothing that covers as much of the skin as possible
• Slop on at least broad-spectrum SPF30+ sunscreen
• Slap on a wide-brimmed, bucket or legionnaire-style hat
• Seek shade
• Slide on close-fitting wraparound sunglasses

Cigarette smoke contains more than 7,000 chemicals including 69 that are carcinogens (known to cause cancer). When you inhale, these chemicals enter your lungs and spread through your body via blood and lymph systems. This can interrupt normal cell growth, causing cells to multiply too fast or develop abnormally, which can (and often does) result in cancer cells.

Cigarette smoke contains more than 7,000 chemicals including 69 that are carcinogens (known to cause cancer). When you inhale, these chemicals enter your lungs and spread through your body via blood and lymph systems. This can interrupt normal cell growth, causing cells to multiply too fast or develop abnormally, which can (and often does) result in cancer cells.

When smokers expose non-smokers to second-hand smoke, they inhale many of the same cancer-causing chemicals that smokers inhale.

Alcoholic drinks contain ethanol, which irritates your body’s cells. Over a prolonged period of time (even with moderate amounts), this cell irritation can lead to cancer. Alcohol can damage the lining of the mouth and throat causing cancer in these parts of the body. Alcohol can also impact the levels of hormones that are linked to breast cancer. And when alcohol is digested it can break down into compounds that cause bowel cancer. Your risk of getting cancer increases with every alcoholic drink you consume.

Fruit is rich in fibre, vitamins, minerals, antioxidants and phytochemicals which, in combination, help to reduce the risk of certain cancers. Because fruit is rich in nutrients and low in kilojoules, it helps maintain a healthy body weight, adding further protection against cancer. Excess fat around the stomach and obesity are well-documented risk factors for some cancers of the stomach, bowel, breast (post-menopause), oesophagus, liver, kidney, gallbladder, pancreas, endometrium, ovary and prostate (advanced).

• Make fruit a go-to snack. Grab an apple, banana or add chopped fruit to yoghurt.

Vegetables are rich in fibre, vitamins, minerals, antioxidants and phytochemicals which, in combination, help to reduce the risk of certain cancers. Because vegetables are rich in nutrients and low in kilojoules, they help maintain a healthy body weight, adding further protection against cancer. Excess fat around the stomach and obesity are well-documented risk factors for some cancers of the stomach, bowel, breast (post-menopause), oesophagus, liver, kidney, gallbladder, pancreas, endometrium, ovary and prostate (advanced).

• Make vegetables your go-to snack. Try raw vegie sticks and dip, corn on the cob, or vegie muffins and pikelets.
• Start early in the day. Try baked beans or spinach and tomato on toast at breakfast.
• Vegie-boost your meals. Try reducing meat and increasing vegetables on pizza and in curries, stir fries and mince dishes.
• Make simple changes every day. Try adding salad to sandwiches or having extra vegetables with dinner.
• Vegie-boost your meals. Try reducing meat and increasing vegetables on pizza and in curries, stir fries and mince dishes

Current research shows that there are certain naturally-occuring chemicals in red meat that cause it to be carcinogenic. For example, when a chemical called haem is broken down in the gut, N-nitroso chemicals are formed and these have been found to damage the cells that line the bowel, which can lead to bowel cancer.

• Try a vegie pattie burger, vegetable lasagne, tofu stir fry or a falafel wrap.

Processed meat is classified as a Class 1 carcinogen by the World Health Organization. Current research shows that there are certain chemicals in processed meats – both added and naturally occurring – that cause them to be carcinogenic. For example, when processed meat is broken down in the gut, N-nitroso chemicals are formed and these have been found to damage the cells that line the bowel, which can lead to bowel cancer. In addition, the nitrite and nitrate preservatives used to preserve processed meat produce these N-nitroso chemicals and can lead to bowel cancer.

• Add chicken, mushrooms, eggplant or capsicum to your pizza or pasta
• Try some marinated chicken, grilled fish, vegie kebabs or lentil patties on the BBQ
• In your weekend fry up use grilled tomato, fresh avocado or sauteed mushrooms

Excess body weight increases insulin resistance, which causes the pancreas to produce more insulin. Elevated levels of insulin-like growth factor 1 can promote the growth of cancer cells.

• Cut out unhealthy snacks, and replace them with nuts, fruit, yoghurt or cheese
• Swap sugary drinks for water
• Eat plenty of fruit, vegetables, legumes, wholegrain and high fibre foods
• Limit the portion size of your meals and snacks

Besides fighting off weight gain and obesity, physical activity can reduce insulin and insulin-like growth factors which can promote the growth of cancer cells. Exercise also reduces exposure to dietary carcinogens by speeding up food passing through the bowel.

• Cut down on screen time, get up from your seat – at home and work
• Choose activities you enjoy, plan ahead or exercise with a friend
• Make a brisk walk, swim or fun in the park part of your daily routine