Cancer. Just reading the word makes you stop for a second, doesn’t it?

For most of my life, I thought of it as this distant, unchangeable thing—like the weather or genetics. If it happened, it happened. Nothing I could do. But at some point, that belief started to feel…powerless. So I did what I tend to do when I feel powerless: I got curious. I delved into the research, listened to what my body was telling me, and gradually began to adjust my lifestyle.

What I found is that cancer prevention doesn’t mean perfection. It just means making space for choices that support your health—day by day, habit by habit.

Here are the ones that stood out to me. No scare tactics. No all-or-nothing rules. Just honest changes that feel good and make sense.

1. I Cut Back on Sugar (And Didn’t Totally Hate It)

I used to have two sugars in my tea. Every time. It was part of the ritual—warm mug, sweet sip, little pause. But once I started learning how excess sugar impacts insulin, weight, and inflammation (all tied to increased cancer risk), I decided to experiment.

I’m not anti-sugar. But I did realise I was eating way more of it than I thought—especially in “healthy” snacks and condiments. Swapping flavoured yoghurts for plain, cutting back on sweet sauces, and gradually reducing sugar in tea made a bigger difference than I expected. And my energy? Way less crashy by 3 pm.

Quick Win: If reading labels feels overwhelming, just start with one. Salad dressing, cereal, pasta sauce—pick one and see what’s actually in it.

2. I Ditched Most Processed Foods (RIP Late-Night Instant Noodles)

There was a time when microwave meals were my midweek saviour. However, the more I looked into it, the more I realised that many ultra-processed foods are linked to inflammation—one of the body’s key triggers for disease, including certain types of cancer.

I started paying attention to how often I was eating things out of a packet with a paragraph of ingredients. And honestly, just noticing was enough to shift my habits. Now, I cook more from scratch—not fancy meals, just simple things with ingredients I can pronounce. My Sunday batch cooking ritual has actually become a weirdly comforting part of my week.

Pro Tip: You don’t have to give everything up. Just have fewer ‘emergency meals’ in your cupboard, and more ‘real food’ in your fridge.

3. I Fell (Back) in Love with Vegetables

For years, veg felt like a chore. Something you ate because you should. But once I reframed it—colourful food = fuel for the body’s natural defence system and essential in cancer prevention—it clicked.

Now, I add spinach to my smoothies, snack on carrots and hummus, and roast whatever vegetables are in the fridge on a Sunday night. I’ve also learned to love cruciferous vegetables (hi, Brussels sprouts)—because they’re nutrient-dense and support hormone balance, gut health, and detoxification.

It’s not about being perfect. It’s about having enough variety that your body gets what it needs to thrive.

4. I Finally Quit Smoking (And Stayed Quit)

This one’s deeply personal. I started smoking socially in my early twenties. It was casual…until it wasn’t. And while I knew the risks—lung cancer, throat cancer, the whole list—it didn’t really hit until a close friend’s dad was diagnosed.

Quitting wasn’t glamorous. It took me three serious attempts. But I got help, used patches, told my friends, and even wrote down a list of reasons I wanted to stop. That note stayed in my wallet for months.

Real Talk: If you’re trying to quit, you don’t have to do it alone. Ask for help. You deserve support.

5. I Started Moving Every Day (Even If It Was Just a Walk to the Shop)

For ages, I thought ‘exercise’ had to mean the gym or a sweaty HIIT class. But the truth? Just moving your body consistently does wonders for your overall health, including lowering your risk of cancer.

When I started making it less about performance and more about joy, everything changed. I took the stairs more. I walked after dinner. I put on a podcast and went for strolls. Over time, those small things added up. Now, movement is my non-negotiable mood booster.

Low-Lift Tip: Try 10 minutes of dancing to your favourite playlist while making breakfast. It counts.

6. I Looked Into the HPV Vaccine (And Booked It)

If you’re under 45 and haven’t had the HPV vaccine, this is worth your attention. I’d missed it in school, and honestly hadn’t thought much about it until I learned that HPV is linked to cervical cancer and a few others, too.

It took one appointment and gave me huge peace of mind. I’m also encouraging my younger cousins to get theirs. It’s one of the most precise cancer prevention steps we can take.

7. I Shifted My Focus to a Healthy Weight (Not a Smaller Body)

This was a big mindset shift for me. I’d spent years tying weight to aesthetics—what I looked like, how clothes fit, the number on the scale. But when I started learning about how body fat, especially around the waist, can affect hormone levels and increase cancer risk, it reframed things.

Now, I check in with how I feel. Am I sleeping well? Do I have energy? How’s my digestion? Weight is one measure—not the only one.

Gentle Tip: If tracking your meals feels too much, try journaling how certain foods make you feel instead. Insight without obsession.

What I’ve Learned: You Have More Power Than You Think

Here’s the truth no one tells you when you first start thinking about cancer prevention: it’s not about eliminating every risk. It’s about tipping the odds in your favour—through small, loving choices made consistently over time.

It’s about tuning in to what your body needs. Giving it colour, movement, rest, real food, and less stress. And letting that be enough.

You don’t need to overhaul your life overnight. Pick one thing. Try it for a week. Then add another. The point isn’t perfection—it’s momentum.

And remember: your body’s on your side. Every positive change, no matter how small, is a signal of care. And that matters more than you know.