According to an oncology nutritionist, there are only seven lifestyle changes you need to make to reduce your risk of cancer.
Approximately 10 million people worldwide die from cancer each year, making it one of the biggest health problems facing us today.
There are over 200 different types of diseases, depending on the organ or tissue in which they originate.
We are bombarded with a variety of cancer warnings every day, and a huge number of habits and food groups apparently put us at risk.
But Nicole Andrews, a registered cancer dietitian known on TikTok as @oncology.nutrition.rd, says reducing your cancer risk is a lot easier than you might think.
There are some things you can do to reduce your risk of getting cancer. (Getty Stock Photo)
“There are only seven nutritional and lifestyle factors that increase your risk of cancer,” she said in a TikTok video. “Seven, that’s the full list.”
Alcohol and tobacco
The first two are alcohol and tobacco, she explains: “Tobacco is well known, but alcohol is not good for most people.
“In fact, about 50 percent of Americans don’t even know that alcohol increases the risk of cancer. Alcohol increases the risk of six types of cancer.”
Nicole says that to reduce her risk of cancer, she needs to completely eliminate alcohol from her diet.
Processed meats
According to Nicole, we’ll need to say goodbye to burgers and full English breakfasts.
“In third place is processed meats, deli meats, bacon, sausages and store-bought prepared meats, which are associated with a higher risk of colon cancer,” she says.
“The higher your intake, the higher your risk of colon cancer.”

When it comes to health, it’s all about lifestyle. (TikTok/@oncology.nutrition.rd)
Excess body fat tissue
Nicole then explains that if you have excessive levels of body fat tissue, you need to reduce it to a healthier level.
“It doesn’t mean you have to lose the number on the scale,” says Nicole, but you may need to reduce the amount of fat tissue in your body to a healthy level.
Not doing so could increase your risk of 13 types of cancer.
Not eating enough plants
Secondly, she stresses: “You should aim to get 30 grams of fiber a day from plant-based foods.”
“A diet low in fiber increases your risk of cancer.”
Lack of exercise
Nicole explains that people should aim for 150 minutes of exercise or physical activity per week, saying “inactivity increases your risk of cancer.”
The NHS says you should do 150 minutes of moderate-intensity exercise or 75 minutes of very intense exercise every week, with at least two days a week of strengthening exercises that work all your major muscle groups.
Taking too many supplements
She concludes that taking too many supplements should be avoided as they can ultimately cause cell damage.
Reducing your risk of cancer seems like a pretty simple thing to do. Small steps like these are key to reaching your long-term health goals.