1. Cut ultra-processed foods People who eat the most ultra-processed foods have a 20-30 percent higher cancer risk compared to those who eat the least, according to a 2024 study published in The BMJ. 2. Load up on fibre According to the American Institute of Cancer Research (AICR), every 10g of fibre daily lowers colorectal cancer risk by 10 percent. 3. Limit processed meat The World Health Organisation (WHO) says that eating 50g processed meat/day (about 2 slices of bacon) raises colorectal cancer risk by 18 percent. The data was found after an analysis of 10 studies. The cancer risk related to the consumption of red meat is more difficult to estimate because the evidence that red meat causes cancer is not as strong. 4. Choose healthy oils Mediterranean diet rich in olive oil linked with up to 30 percent lower overall cancer risk. 5. Watch the alcohol According to the gastroenterologist, alcohol is tied to 7 different cancers. The National Institutes of Health (NIH) says that even 1 drink/day increases breast cancer risk by 7-10 percent (NIH). If you drink, keep it rare. 6. Maintain a healthy weight Per the Centres for Disease Control and Prevention (CDC), obesity is linked to at least 13 cancers and accounts for 40 percent of all cancer cases in the US. 7. Move daily Regular activity lowers the risk of colon, breast, and endometrial cancers by 20-40 percent, according to data from the National Cancer Institute (NCI). 8. Sleep and stress balance Lastly, chronic stress and poor sleep weaken immunity and may promote tumour growth. "Sleep <6 hrs/night = 24 percent higher cancer mortality," the gastroenterologist said.