Cancer remains a significant health concern in Australia, with nearly 170,000 new cases diagnosed in 2025 and more than 53,000 deaths attributed to the disease, according to national statistics. Prostate cancer leads in incidence, followed by breast cancer, melanoma, and lung cancer. Despite its prevalence, five-year survival rates have improved considerably over the past three decades, rising from 50% to 70%.
Experts in oncology emphasize the importance of lifestyle factors in reducing cancer risk, though the exact causes often remain unclear. Radiation oncologist and head of the cancer program at the George Institute for Global Health, Associate Professor Mei Ling Yap, underscores preventive measures such as avoiding tobacco, engaging in regular cancer screening, maintaining a healthy diet and exercise regimen, limiting alcohol intake, and minimizing ultraviolet sun exposure.
Yap notes the crucial role of sun protection in preventing skin cancers, particularly melanoma. She advocates using sunscreen and protective clothing when UV levels exceed moderate thresholds, closely monitoring sun exposure for herself and her children. Dietary adjustments also play a significant role; Yap limits red meat and processed meats, which have been linked to colorectal cancer, opting instead for fish and plant-based meals. She incorporates fiber-rich foods, including fruits, vegetables, and psyllium husk, recognized for their benefits in reducing colorectal cancer risk and lowering cholesterol.
Physical activity is another key element of Yap’s routine. She engages in martial arts, strength training, running, and ocean swimming, participating annually in a sprint triathlon with colleagues. On particularly busy days, she integrates incidental exercise by choosing stairs over elevators. Sleep is prioritized as well, with a consistent seven to eight hours nightly and a policy restricting screen use in bedrooms to promote restorative rest.
Yap also addresses emerging concerns over environmental factors, avoiding potentially harmful chemicals by replacing non-stick cookware with stainless steel, selecting non-toxic personal care products, using water filters, and reducing plastic consumption. While the role of stress in cancer development is not definitively established, she maintains a work-life balance focused on physical, emotional, spiritual, and intellectual wellbeing—meditating daily, nurturing relationships, and engaging in meaningful work.
Other oncology professionals echo similar advice. The emphasis remains on wholesome, minimally processed diets, maintaining a healthy weight to reduce risks linked to obesity—such as breast, endometrial, liver, and colorectal cancers—and moderating alcohol consumption given its known carcinogenic potential. Exercise beyond casual walking is encouraged, particularly strength training and aerobic activities.
Although no single lifestyle choice guarantees immunity from cancer, experts agree that consistently adopting healthy habits enhances overall wellbeing and improves outcomes in the event of a diagnosis. Through a combination of diet, exercise, sun protection, moderated alcohol use, and mental health strategies, individuals can lower their risk and foster resilience against this complex disease.