In Malaysia, approximately 25% of overall cancers are potentially preventable by modifying any of the following modifiable risk factors of cancer or:
- Excess weight
- Smoking
- Alcohol consumption
- Physical inactivity
- Sun exposure
Small changes can make a big difference and there are many things that you can do to reduce your cancer risk.
Take our cancer risk quiz below and find out what you can do to reduce your risk.
What is your Body Mass Index (BMI)?
To calculate your BMI, use the following formula:
Underweight. Being underweight has been associated with greater risk of mouth, oesophageal, stomach and lung cancers, but lower risk of breast and prostate cancers. Maintaining a healthy weight can reduce the risk of cancer.
Normal. Maintaining a healthy weight by making healthy lifestyle choices can reduce the risk of cancer. However, even within normal BMI ranges, higher BMI has been associated with greater risk of some cancers.
Overweight. Being overweight or obese increases the risk of many cancers. This is because excess body weight increases inflammation in the body, promotes growth of cells and blood vessels, and affects levels of certain hormones which can promote cell growth.
Weight loss helps to reduce cancer risk and provides many other health benefits. Losing a small amount of weight is a good start in reducing your cancer risk.
Obese. Being overweight or obese increases the risk of many cancers. This is because excess body weight increases inflammation in the body, promotes growth of cells and blood vessels, and affects levels of certain hormones which can promote cell growth.
Weight loss helps to reduce cancer risk and provides many other health benefits. Losing a small amount of weight is a good start in reducing your cancer risk.
Do you smoke, and if so, how often do you smoke?
Smoking is associated with many diseases such as cancer, cardiovascular disease, and stroke. Not smoking is one of the best ways to reduce your risk of cancer and maintain your overall health – keep it up!
Smoking occasionally is still harmful for you and the people around you as there is no safe level of smoking. The chemicals in cigarette smoke can affect the entire body and causes at least 15 types of cancer. Research shows that quitting smoking reduces the risk of various types of cancer. It is never too early or too late to stop.
The more cigarettes you smoke, the higher your risk of cancer. Research has shown that smoking is an important modifiable risk factor for cancer. So, it is important to plan to reduce the number of cigarettes you smoke to stop smoking completely.
Stopping smoking can be challenging, but there are plenty of ways to help you kick the habit. Speak to your doctor on how you can stop smoking for good.
The more cigarettes you smoke, the higher your risk of cancer. Research has shown that smoking is an important modifiable risk factor for cancer. So, it is important to plan to reduce the number of cigarettes you smoke to stop smoking completely.
The sooner you quit, the more you can reduce your risk of cancer and other diseases. Quitting smoking could give back almost 10 years of your life, compared to if you continued to smoke. Stopping completely can be challenging, but there are plenty of ways to help you kick the habit. Speak to your doctor on how you can stop smoking for good.
In general, how often do you drink alcohol?
The less alcohol you consume, the lower your risk of cancer. Alcohol consumption is associated with 7 types of cancer including oesophageal, oral cavity, laryngeal, pharyngeal, liver, colorectal and breast cancer. It is best not to drink or drink in moderation to reduce your risk of cancer and maintain your overall health – keep it up!
The less alcohol you consume, the lower your risk of cancer. Alcohol consumption is associated with 7 types of cancer including oesophageal, oral cavity, laryngeal, pharyngeal, liver, colorectal and breast cancer. It is best not to drink or drink in moderation. Remember, drinking less alcohol is better for health than drinking too much!
The more alcohol you consume, the higher your risk of cancer. Alcohol consumption is associated with 7 types of cancer including oesophageal, oral cavity, laryngeal, pharyngeal, liver, colorectal and breast cancer. Hence, alcohol consumption is an important risk factor for cancer which can be prevented.
Alcohol consumption can also lead to other long-term health problems such a liver failure or heart disease. Try cutting down your alcohol consumption, either by drinking in smaller amounts or having more drink-free days.
How would you describe your physical activity levels in a week?
Studies have shown that 25% of all cancer cases worldwide are due to sedentary lifestyle. Being physically active and reducing sedentary behaviour can reduce the risk of cancer and lead to better health outcomes.
Try incorporating more activity into your daily life such as taking the stairs instead of the lift or doing seated exercises at your desk.
You spend a few minutes doing light exercises such as slow walking each day or every few days. Studies have shown that 25% of all cancer cases worldwide are due to physical inactivity. Being physically active and reducing sedentary behaviour can reduce the risk of cancer and lead to better health outcomes.
The recommended amount of physical activity per week is 150-300 minutes of moderate physical activity or 75-150 minutes of vigorous physical activity, which can reduce cancer risk. It is always better to move more than less, so try to keep moving as much as possible!
You spend a good amount of time doing moderate or vigorous exercises such as brisk walking, swimming, cycling or yoga most days of the week (150-300 minutes/week). Moderate-to-vigorous activities have been shown to provide benefits in various types of cancers (colon, breast, kidney, liver, endometrium, myeloma, non-Hodgkin lymphoma).
Keeping active also helps to maintain a healthy weight which has many other health benefits as well. Keep up the good job!
In general, do you protect your skin from sun exposure when you go outside?
Sunlight is the main source of ultraviolet (UV) radiation, some of which can cause DNA damage. Most skin cancers are a result of excessive UV ray exposure from sunlight. However, getting some sunlight is also important for our body to produce vitamin D which can lower the risk of some cancers.
If you are heading outside during the day, protect yourself from excessive UV radiation by staying in the shade, covering your skin with clothing, wearing a hat, and using sunscreen regularly. Try to avoid going out when the UV rays are at its strongest which is between 10 am to 4 pm.
Protecting your skin from UV rays from the sun can help reduce your risk of skin cancer. Continue making sun protection an everyday habit. Enjoy the sunlight safely and in moderation!
Make an appointment at Gleneagles Hospitals
If you experience any signs and symptoms of cancer or would like to be screened for cancer, get in touch with us to find out more about our Oncology Services at your nearest Gleneagles Hospital.
Gleneagles Hospital works with oncologists to assist patients through cancer treatment. The caring and multidisciplinary team of healthcare professionals are available for consultation and to provide the best care.
