Category: Talking About Cancer Prevention

Why this matters

World Cancer Research Fund explains that the evidence on diet, nutrition, physical activity, body weight and outcomes after a cancer diagnosis is still developing.

The available evidence is more limited than the evidence used for general cancer prevention. There is a lack of randomised controlled trials, and many observational studies do not fully account for important factors such as cancer type, cancer subtype, treatment type, treatment intensity or other health conditions.

Because of this, WCRF does not present highly specific lifestyle recommendations for every cancer survivor or every type of cancer.

However, WCRF advises that, unless a trained health professional says otherwise, people living with and beyond cancer should follow the Cancer Prevention Recommendations as far as possible after the acute stage of treatment.

Professional guidance comes first

After a cancer diagnosis, personalised care matters.

WCRF states that cancer survivors should receive care and guidance from trained professionals about nutrition and physical activity.

This is important because cancer and cancer treatment can affect the body in many different ways.

Some people may need to maintain weight. Some may need to regain strength. Some may need to manage weight loss, difficulty eating, digestive changes, swallowing problems, fatigue, pain, nausea, changes in taste, bowel changes, muscle loss, or other treatment effects.

For some people, the priority may not be weight loss or dietary change. It may be getting enough energy, protein and nutrients to support treatment, recovery or quality of life.

This is why general cancer prevention guidance should never replace advice from an oncology team, GP, dietitian, physiotherapist, specialist nurse or another qualified health professional.

What does this recommendation mean in everyday life?

For many people, following the recommendations after a cancer diagnosis may mean returning, gradually and safely, to the same broad principles that support cancer prevention generally.

These include:

• Being a healthy weight, where this is appropriate for you
• Being physically active in a safe and sustainable way
• Eating a diet rich in wholegrains, vegetables, fruit and beans
• Limiting fast foods and highly processed foods high in fat, starches or sugars
• Limiting red meat and eating very little, if any, processed meat
• Drinking mostly water and unsweetened drinks
• Limiting alcohol, and for cancer prevention, not drinking alcohol is best
• Not using supplements as a cancer prevention strategy unless advised by a health professional

These are not rules to force on someone during a difficult time.

They are principles that may help support long-term health when they are safe, realistic and appropriate.

During treatment and recovery

During cancer treatment, nutritional needs can change.

Some people may need specialist dietary support. Some may need temporary changes that do not look like standard healthy eating advice. For example, someone may need higher energy foods, easier to swallow meals, texture modified foods, oral nutrition supplements, or help managing side effects.

After treatment, some people may also have long-term changes in how they eat, digest, absorb or tolerate food.

In later stages of cancer, the priority may be comfort, symptom management, maintaining strength, slowing weight loss, or supporting quality of life.

These are clinical situations where professional guidance is essential.

The right advice depends on the person, the cancer, the treatment, and the stage of care.

Physical activity after a cancer diagnosis

Physical activity may support health and wellbeing for some people after a cancer diagnosis, but it should be approached carefully and personally.

WCRF notes that there is growing evidence that physical activity and other measures that help manage weight may improve survival and health-related quality of life after a breast cancer diagnosis.

Physical activity may also help some people feel stronger, improve confidence, support mood, reduce fatigue, and regain a sense of control.

But the right level of activity will vary.

For one person, it may be a short walk. For another, it may be gentle stretching, physiotherapy exercises, gardening, swimming, cycling, or a structured rehabilitation programme.

The aim is not to push through illness. The aim is to move safely, in a way the body can manage, with professional support where needed.

Supplements after a cancer diagnosis

Supplements should be treated with care after a cancer diagnosis.

WCRF states that, unless specifically advised by an appropriately trained professional, the evidence does not support using supplements to improve survival.

This does not mean that supplements are never needed. Some people may require vitamin D, iron, calcium, vitamin B12, oral nutrition supplements, or other products for medical reasons.

However, supplements should not be taken as a cancer treatment, a survival strategy, or a replacement for food or medical care unless recommended by a qualified professional.

Some supplements can interact with cancer treatments or other medicines, so it is important to discuss them with your healthcare team.

A compassionate note

Life after a cancer diagnosis can be frightening, exhausting and overwhelming.

People may be dealing with treatment, uncertainty, grief, fear, pain, body changes, fatigue, financial pressure, family responsibilities, or the emotional weight of living with cancer.

This recommendation should never be used to make anyone feel that they caused their cancer, failed their recovery, or must now live perfectly.

Cancer is complex. No lifestyle recommendation can guarantee prevention, cure or survival.

The purpose of this guidance is to offer support, not pressure. It is about helping people make choices that may support health and wellbeing, where those choices are possible and appropriate.

“If you can” is not a small detail.

It is a reminder to meet people with care.

A wider issue

People living with and beyond cancer need more than information.

They need access to trained professionals, practical support, rehabilitation, safe places to be active, good food, financial security, emotional care, and health systems that recognise the complexity of life after diagnosis.

Cancer prevention and cancer survivorship are not only individual responsibilities.

They require communities, workplaces, healthcare systems and governments to create conditions where healthier lives are possible.

From the road

This expedition began with loss.

I lost my mum to cancer when she was 66. Too young. Too soon.

I cannot change what happened to her. I cannot bring her back. But I can carry her memory across Europe and use this journey to open conversations about health, prevention, evidence and care.

This recommendation feels different from the others because it speaks directly to people who have already heard the words no one wants to hear.

After a cancer diagnosis, life can become uncertain. The body can feel unfamiliar. Food, movement, weight, strength and hope can all change.

So this page is not here to tell anyone what they should have done.

It is here to say: you deserve support. You deserve guidance. You deserve care that understands your life, your treatment and your body.

And where it is possible, safe and right for you, the same everyday choices that help prevent cancer may also help support life after cancer.

This journey is in memory of my mum.

It is for everyone we have lost.

And it is for everyone still living, healing, recovering, adapting, hoping and carrying on.

Source and attribution

This page is based on World Cancer Research Fund’s Cancer Prevention Recommendation: After a cancer diagnosis, follow our Recommendations, if you can.

Please visit the World Cancer Research Fund website to read the full recommendation and evidence summary.

Important note

This page is for general information only. It is not medical advice and should not replace guidance from your GP, dietitian or another qualified health professional.

Why this matters

World Cancer Research Fund reports evidence that breastfeeding protects mothers against breast cancer.

WCRF also reports that having been breastfed helps protect children against excess weight gain, overweight and obesity. This may matter for cancer prevention later in life because higher body weight is linked with an increased risk of several cancers.

Breastfeeding is therefore relevant to cancer prevention in two ways: it can reduce the mother’s risk of breast cancer, and it can support healthy growth in the child.

What does WCRF recommend?

WCRF’s recommendation is consistent with World Health Organization guidance.

The goal is to exclusively breastfeed infants for the first 6 months, where possible. After that, breastfeeding can continue up to 2 years of age or beyond, alongside appropriate complementary foods.

Exclusive breastfeeding means that a baby receives only breast milk, including expressed breast milk, and no other food or drink, unless medically advised.

The benefits for mother and baby are generally greater the longer breastfeeding continues.

How breastfeeding may reduce cancer risk

Breastfeeding affects the body in several ways.

One important pathway is hormonal. During breastfeeding, many women have fewer menstrual cycles for a period of time. This can reduce lifetime exposure to certain hormones that may influence breast cancer risk.

Breastfeeding also changes breast tissue. The process of lactation and the natural changes that happen after breastfeeding ends may help remove cells with DNA damage.

These biological changes may help explain why breastfeeding is linked with lower breast cancer risk in mothers.

Benefits for the baby

Breastfeeding supports healthy growth and development.

WCRF reports that children who have been breastfed are less likely to experience excess weight gain, overweight and obesity. Because higher body weight is linked with cancer risk later in life, this may have long-term health relevance.

Breastfeeding is also linked with other health benefits for babies and children, including lower rates of some infections during infancy and possible benefits for conditions such as asthma and type 2 diabetes later in life.

In parts of the world where safe water is not always available, breastfeeding can be especially important for infant health.

When breastfeeding may not be possible or advised

Breastfeeding is not suitable or possible in every situation.

There are medical circumstances where breastfeeding may need caution or may not be recommended. WCRF gives HIV/AIDS as one example where medical advice is especially important.

Other situations may include certain medicines, serious illness, complications after birth, low milk supply, previous breast surgery, pain, mental health needs, premature birth, or personal circumstances that make breastfeeding very difficult.

Anyone unsure about breastfeeding should speak with a midwife, health visitor, GP, lactation consultant, infant feeding specialist or another qualified health professional.

Support matters

Breastfeeding is often described as natural, but that does not mean it is always easy.

Many mothers need help with positioning, pain, milk supply, confidence, expressing milk, returning to work, feeding in public, night feeding, and managing pressure from others.

This is why breastfeeding should not be treated only as an individual responsibility.

Mothers need supportive healthcare, good information, protected maternity rights, understanding employers, family support, safe public spaces, and communities that make breastfeeding easier.

Cancer prevention is not only about personal choice. It is also about creating conditions that support healthier lives.

A note for families

Partners, relatives and friends can make a real difference.

Support might mean helping with meals, housework, older children, emotional reassurance, getting professional help when needed, protecting rest time, or simply respecting the mother’s choices.

The goal is not to pressure a mother into breastfeeding at any cost.

The goal is to support her, protect her health, and help her make the best decision for herself and her baby.

A compassionate note

This recommendation can touch painful feelings.

Some mothers wanted to breastfeed and could not. Some stopped earlier than planned. Some were not supported. Some were advised not to. Some chose not to for deeply personal reasons.

None of that should be met with judgement.

Cancer prevention information should empower people, not hurt them.

The message is simple: breastfeeding can bring health benefits for mother and baby, including a reduced risk of breast cancer for the mother. Where breastfeeding is possible and wanted, it should be protected, encouraged and supported.

From the road

This expedition is a journey about health, but it is also a journey about care.

Care begins early. It begins in families, in homes, in communities, in the way we feed, support and protect one another.

My mum was 16 when she had me. She was told to choose between giving me up or leaving home.

She chose me.

That choice shaped my whole life.

As I cycle across Europe in her memory, this recommendation reminds me that prevention is not only about facts and science. It is also about support, dignity, family, and giving people the conditions they need to care for themselves and their children.

A healthier future begins long before illness.

It begins with care.

Source and attribution

This page is based on World Cancer Research Fund’s Cancer Prevention Recommendation: For mothers, breastfeed your baby, if you can.

Please visit the World Cancer Research Fund website to read the full recommendation and evidence summary.

Important note

This page is for general information only. It is not medical advice and should not replace guidance from your GP, dietitian or another qualified health professional.

Why this matters

World Cancer Research Fund reports that high-dose dietary supplements are not recommended for cancer prevention.

The evidence from supplement trials has not shown the same protective effects that might be suggested when looking at nutrients from food.

In some cases, high-dose supplements may even cause harm.

WCRF reports strong evidence that high-dose beta-carotene supplements increase the risk of lung cancer in people who smoke or used to smoke.

WCRF also reports probable evidence that calcium supplements may reduce the risk of colorectal cancer. However, this does not change the overall recommendation: for cancer prevention, it is better to focus on a healthy diet rather than relying on dietary supplements.

What counts as a dietary supplement?

Dietary supplements are products that contain nutrients or other dietary ingredients, usually in concentrated form.

They may come as tablets, capsules, powders, liquids or similar products.

Supplements can include vitamins, minerals, trace elements, plant extracts, oils, protein powders or other concentrated ingredients.

Some supplements contain doses much higher than the amount a person would normally get from food.

This is one reason they should be used carefully, especially when taken regularly or in high doses.

Food first, where possible

A healthy diet provides more than isolated nutrients.

Whole foods contain combinations of fibre, vitamins, minerals, natural plant compounds, healthy fats, protein, carbohydrates and other substances that interact in complex ways.

For example, vegetables, fruit, wholegrains, beans, lentils, nuts and seeds contain many different nutrients and compounds together. Their benefits are unlikely to come from one single ingredient alone.

This is why taking a vitamin tablet is not the same as eating a varied diet.

Cancer prevention is best supported by an overall pattern of healthy living, including food, movement, body weight, limiting alcohol, and avoiding tobacco.

Why high-dose supplements can be a concern

It can be tempting to think that if a nutrient is good, more must be better.

That is not always true.

Some nutrients can be harmful in high amounts. Fat-soluble vitamins, such as vitamins A, D, E and K, can be stored in the body. Taking too much over time may lead to excessive levels and potential toxicity.

Other supplements may interact with medicines, affect treatment, or be unsuitable for people with certain health conditions.

This is especially important for people living with cancer, undergoing treatment, pregnant women, older adults, people with long-term conditions, and anyone taking regular medication.

If a supplement is needed, it should be chosen for a specific reason, ideally with advice from a qualified health professional.

When supplements may be needed

This recommendation does not say that all supplement use is wrong.

There are situations where supplements can be important.

Some people may need vitamin D, vitamin B12, iron, folic acid, calcium or other nutrients because of age, pregnancy, breastfeeding, limited sun exposure, dietary restrictions, absorption problems, anaemia, deficiency, illness, or medical advice.

In some crisis situations, or where diets are nutritionally inadequate, supplements or food fortification may be necessary to protect health.

The important distinction is this:

Supplements may be useful to correct or prevent deficiency.

They should not be used as a general cancer prevention shortcut.

What about multivitamins?

Many people take multivitamins as a form of nutritional insurance.

For some, this may be recommended by a health professional. For others, it may not be necessary.

A multivitamin cannot replace a healthy eating pattern. It does not provide the fibre, variety, balance and wider benefits of whole foods.

If you are eating a varied diet and have no diagnosed deficiency or specific medical need, supplements may offer little additional benefit for cancer prevention.

If you are unsure, speak with a GP, dietitian, pharmacist or another qualified health professional.

Practical ways to meet nutritional needs through food

A food-first approach can be simple and realistic.

Helpful steps include:

• Building meals around wholegrains, vegetables, fruit, beans and lentils
• Eating a variety of different coloured vegetables and fruit
• Choosing wholegrain bread, oats, brown rice or wholewheat pasta more often
• Including beans, chickpeas, lentils, tofu, fish, eggs, dairy or other protein sources
• Eating nuts and seeds in sensible amounts if suitable for you
• Drinking mostly water and unsweetened drinks
• Limiting fast foods and highly processed foods high in fat, starches or sugars
• Getting personalised advice if you follow a restricted diet
• Asking for a blood test or professional guidance if you suspect a deficiency

The aim is not to eat perfectly. The aim is to give the body the nourishment it needs through ordinary food as much as possible.

Be careful with cancer claims

Be cautious of products claiming to prevent, treat or cure cancer.

Cancer is complex, and no supplement should be promoted as a guaranteed protection against it.

Claims that sound dramatic, simple or too good to be true should be treated carefully, especially if they are linked to expensive products, influencer marketing, or advice to avoid medical treatment.

Evidence-based cancer prevention is not built on miracle products.

It is built on long-term patterns: healthy weight, regular physical activity, nutritious food, limiting alcohol, avoiding tobacco, and following professional medical advice.

A wider issue

Supplements are heavily marketed in many countries.

People are often told they need more energy, better immunity, stronger hair, faster recovery, improved metabolism or protection from illness.

This can make people feel that health comes from a bottle.

For some people, supplements are necessary and valuable. But for many, the bigger public health priority is access to good food, clear information, safe environments, and support to eat well.

Cancer prevention should not become something people feel they have to buy.

A compassionate note

Many people take supplements because they are trying to look after themselves.

That intention deserves respect.

This recommendation is not about blaming people for wanting to protect their health. It is about helping people understand that supplements are not a proven route to cancer prevention, and that high-dose products can sometimes carry risks.

Food, care, movement, support and evidence matter more than fear-based marketing.

From the road

Across Europe, this journey keeps bringing me back to food.

Bread shared at a table. Beans simmering in a pot. Fruit offered by a stranger. Soup after a long day of cycling. A home-cooked meal that carries memory, culture and love.

My mum loved to cook. Her food was not a supplement. It was care. It was nourishment. It was family.

This recommendation reminds me that health is not built from shortcuts alone. It is built through the ordinary things we return to every day: what we eat, how we move, how we live, and how we care for one another.

As I cycle across Europe in memory of my mum, I want to share cancer prevention information in a way that feels honest and useful.

There is no magic capsule for a future without cancer.

But there are choices, habits, communities, and evidence-based recommendations that can help us move towards one.

Source and attribution

This page is based on World Cancer Research Fund’s Cancer Prevention Recommendation: Do not use supplements for cancer prevention.

Please visit the World Cancer Research Fund website to read the full recommendation and evidence summary.

Important note

This page is for general information only. It is not medical advice and should not replace guidance from your GP, dietitian or another qualified health professional.

Why this matters

World Cancer Research Fund reports strong evidence that drinking alcohol increases the risk of several cancers.

The evidence is particularly strong for cancers of the mouth, pharynx and larynx, oesophagus, post-menopausal breast, liver and colorectum.

WCRF also reports probable evidence that alcohol increases the risk of stomach cancer and pre-menopausal breast cancer.

The important message is that cancer risk is linked to the amount of alcohol consumed and how often alcohol is consumed.

WCRF states that, for at least some cancers, there is no level of alcohol consumption below which risk does not increase.

Does the type of alcohol matter?

All alcoholic drinks are relevant to this recommendation.

Beer, wine, spirits, liqueurs, cocktails and other alcoholic drinks can all contribute to cancer risk.

The main issue is the alcohol itself, also known as ethanol, rather than the particular type of drink.

This means that switching from one type of alcoholic drink to another does not remove the cancer prevention concern.

What does “limit alcohol” mean?

For cancer prevention, the strongest choice is not to drink alcohol.

For people who do drink, limiting alcohol means drinking less often, drinking smaller amounts, and staying within national low-risk drinking guidelines.

Different countries may have different guidance, so it is sensible to check the public health advice where you live.

The aim is not to encourage people who do not drink to start drinking. Alcohol should not be used for any supposed health benefit.

How alcohol may affect cancer risk

The relationship between alcohol and cancer is complex, but several biological pathways may help explain the link.

When the body breaks down alcohol, it produces acetaldehyde. This substance can damage DNA and interfere with the body’s ability to repair it.

Alcohol may also increase oxidative stress, affect hormones, and make it easier for other harmful substances, such as those from tobacco smoke, to enter cells.

Heavy drinking can also be linked with poorer diet quality and lower intake of important nutrients, which may make tissues more vulnerable to damage.

These mechanisms help explain why alcohol is treated as a cancer prevention issue, not just a liver health issue.

Alcohol and other health conditions

Alcohol is linked with many health problems beyond cancer.

These include liver disease, pancreatitis, cardiovascular disease, some infectious diseases, stroke, atrial fibrillation and early dementia.

Although some studies have suggested possible benefits from very low alcohol intake for certain heart outcomes in specific groups, WCRF does not recommend drinking alcohol for health reasons.

For cancer prevention, it is best not to drink alcohol.

Practical ways to reduce alcohol

Reducing alcohol can be easier when the change is practical and realistic.

Helpful steps include:

• Choosing alcohol-free days each week
• Replacing alcoholic drinks with water, sparkling water, tea, or other unsweetened drinks
• Trying alcohol-free beer, wine or spirits if they help you reduce intake
• Choosing smaller servings
• Alternating alcoholic drinks with water
• Avoiding keeping alcohol at home if it makes drinking less easier
• Planning social activities that do not centre on alcohol
• Noticing when you drink from stress, habit, loneliness or tiredness
• Asking for support if cutting down feels difficult

For some people, stopping or reducing alcohol can be challenging. If you drink heavily or feel dependent on alcohol, it is important to seek professional support before making sudden changes.

A wider issue

Alcohol is not only an individual choice.

It is shaped by culture, advertising, price, availability, social pressure, celebration, stress, grief, work routines and the places people live.

In many countries, alcohol is deeply normalised. It is present at meals, festivals, weddings, sporting events, work gatherings and moments of sadness or celebration.

This is why cancer prevention also needs healthier environments, better public awareness, responsible marketing and policies that make it easier for people to drink less.

A compassionate note

Alcohol can be a sensitive subject.

For some people, it is occasional and social. For others, it may be connected with stress, pain, trauma, loneliness or dependence.

This recommendation should never be used to shame anyone.

It should be an invitation to understand the evidence and make changes where possible, with support when needed.

Reducing alcohol is not a moral judgement. It is a health choice.

From the road

Across Europe, alcohol is part of many traditions: wine at the table, beer after a ride, spirits at celebrations, toasts between friends.

This journey is not about judging culture or taking away joy.

It is about asking honest questions with kindness.

What do our everyday habits do to our long-term health? Which traditions nourish us? Which ones might we need to rethink? How can we create social moments that do not always depend on alcohol?

As I cycle across Europe in memory of my mum, I want these conversations to feel human, respectful and useful.

Cancer prevention is not about fear. It is about knowledge, choice, support and hope.

Sometimes a healthier future begins with a simple decision: tonight, I will choose something else.

Source and attribution

This page is based on World Cancer Research Fund’s Cancer Prevention Recommendation: Limit alcohol consumption.

Please visit the World Cancer Research Fund website to read the full recommendation and evidence summary.

Important note

This page is for general information only. It is not medical advice and should not replace guidance from your GP, dietitian or another qualified health professional.

Why this matters

World Cancer Research Fund reports convincing evidence that consuming sugar-sweetened drinks is a cause of weight gain, overweight and obesity in both children and adults.

This is especially important when these drinks are consumed often or in large portions.

The link with cancer prevention is mainly indirect. Sugar-sweetened drinks can contribute to excess energy intake. If energy intake regularly exceeds energy use, this can lead to weight gain. Greater body weight is a cause of many cancers.

For this reason, choosing water and unsweetened drinks more often is a simple but important step towards long-term health.

What counts as a sugar-sweetened drink?

Sugar-sweetened drinks are drinks that contain added sugars.

Examples can include:

• Fizzy drinks with added sugar
• Energy drinks with added sugar
• Sports drinks with added sugar
• Sweetened iced teas
• Sweetened coffees or flavoured milk drinks
• Squashes, cordials and fruit drinks with added sugar
• Some bottled smoothies or sweetened juice drinks

The exact sugar content can vary, so checking labels can be useful.

What should we drink instead?

WCRF recommends drinking mostly water or unsweetened drinks.

Good everyday choices include:

• Water
• Sparkling water without added sugar
• Tea without added sugar
• Coffee without added sugar
• Unsweetened herbal teas

For many people, the most practical change is not to replace every drink overnight, but to make water the normal daily choice and keep sweetened drinks for rare occasions, if at all.

A note on fruit juice

Fruit juice can seem like a healthier option, especially when it has no added sugar.

However, WCRF advises that fruit juice should not be consumed in large quantities. Even when the sugar comes naturally from fruit, juice can still provide a concentrated source of sugar and may contribute to weight gain in a similar way to sugar-sweetened drinks.

Whole fruit is usually a better everyday choice because it contains fibre and is more filling.

What about artificially sweetened drinks?

WCRF states that there is currently no strong evidence in humans that artificially sweetened drinks with very low energy content, such as diet soft drinks, are a cause of cancer.

However, WCRF also notes that the evidence that these drinks help prevent weight gain, overweight and obesity is not consistent.

Because of this, WCRF does not make a recommendation in favour of artificially sweetened drinks for cancer prevention. Their advice is to choose water and other unsweetened drinks instead.

In 2023, international expert bodies reviewed the artificial sweetener aspartame and concluded that there is limited evidence that aspartame is carcinogenic in humans. This does not change the practical advice for this recommendation: water and unsweetened drinks remain the preferred everyday choices.

How sugar-sweetened drinks may affect cancer risk

Sugar-sweetened drinks are linked to cancer prevention mainly through their effect on body weight.

They can increase energy intake without providing the same fullness as many solid foods. This can make it easier to consume more energy than the body uses.

Over time, this can contribute to weight gain, overweight and obesity. Higher body weight can affect the body through changes in hormones, inflammation, insulin resistance and other biological processes. These changes may increase the risk of several cancers.

The recommendation is therefore not that sugar itself directly causes cancer in the way people sometimes claim online. The main concern is the role sugar-sweetened drinks can play in weight gain and excess body weight.

Practical ways to limit sugar-sweetened drinks

Small changes can make this recommendation easier to follow.

Helpful steps include:

• Keeping a reusable water bottle with you
• Choosing water with meals
• Switching from sugary fizzy drinks to sparkling water
• Choosing tea or coffee without added sugar
• Reducing sugar gradually if you usually sweeten hot drinks
• Keeping sugar-sweetened drinks out of the weekly shopping where possible
• Checking labels on bottled drinks, smoothies, iced coffees and sports drinks
• Adding lemon, mint, cucumber or berries to water for flavour
• Choosing whole fruit instead of fruit juice most of the time

The aim is not to feel guilty about one drink. The aim is to change the usual pattern.

A wider issue

Sugar-sweetened drinks are widely available, heavily marketed and often cheap.

They are sold in shops, cafés, vending machines, petrol stations, schools, workplaces, gyms and sports settings. In many places, they have become part of daily life.

This is why cancer prevention is not only about individual choice. Healthier choices become easier when clean drinking water is available, when marketing is responsible, and when communities are supported to make healthier decisions.

A compassionate note

For many people, sweet drinks are linked with habit, comfort, energy, tiredness, work routines, childhood memories, social life or convenience.

This recommendation should not be used to shame anyone.

It is an invitation to notice what we drink most often and to choose options that support long-term health where we can.

One glass of water is a small act. Repeated every day, it becomes part of a healthier pattern.

From the road

On a long cycling journey, drinking enough is not optional.

Every day on the bicycle is a reminder that water is life. It carries the body through heat, hills, wind, rain, fatigue and distance.

But this recommendation is not only for cyclists. It is for everyday life.

What we drink can become a quiet habit we barely notice. A bottle picked up at a shop. A can opened with lunch. A sweetened coffee on the way to work. Over time, those habits add up.

As I cycle across Europe in memory of my mum, this journey is about bringing cancer prevention into ordinary conversations. Not through fear. Not through blame. Through simple, evidence-based choices that can support healthier lives.

Sometimes prevention begins with something as ordinary as choosing water.

Source and attribution

This page is based on World Cancer Research Fund’s Cancer Prevention Recommendation: Limit sugar-sweetened drinks.

Please visit the World Cancer Research Fund website to read the full recommendation and evidence summary.

Important note

This page is for general information only. It is not medical advice and should not replace guidance from your GP, dietitian or another qualified health professional.

Why this matters

World Cancer Research Fund reports strong evidence that eating processed meat is a cause of colorectal cancer.

WCRF also reports that eating red meat is probably a cause of colorectal cancer.

This means the evidence is stronger for processed meat than it is for red meat, although both are important within cancer prevention guidance.

For people who currently eat high amounts of red or processed meat, reducing intake may be especially beneficial.

What counts as red meat?

Red meat means meat from mammals.

This includes beef, pork, lamb, mutton, veal, goat, horse and similar meats.

Red meat can provide important nutrients, including protein, iron, zinc and vitamin B12. However, it is not essential to a healthy diet, because these nutrients can also be obtained from other foods with careful food choices.

What counts as processed meat?

Processed meat is meat that has been altered to preserve it, change its flavour, or make it ready to eat through methods such as salting, curing, smoking, fermentation or similar processing.

Examples include bacon, ham, salami, chorizo, frankfurters and some sausages.

Some minced meat products may also count as processed meat, depending on how they have been made.

The important point is not only the type of meat, but whether it has been processed in a way that changes it for flavour, preservation or convenience.

How much red meat does WCRF recommend?

For people who eat red meat, WCRF recommends limiting intake to no more than about three portions per week.

This is roughly 350 to 500g cooked weight per week.

As a guide, 500g cooked red meat is approximately equivalent to 700 to 750g raw meat.

WCRF recommends eating very little, if any, processed meat.

Why processed meat is treated more cautiously

The evidence on processed meat is clearer than the evidence on red meat.

WCRF states that processed meat is a convincing cause of colorectal cancer. It also notes that there is no level of processed meat intake that can confidently be described as free from colorectal cancer risk.

For that reason, the recommendation is not simply to reduce processed meat a little, but to eat very little, if any.

How red and processed meat may affect cancer risk

The biological links between red and processed meat and colorectal cancer are complex.

WCRF highlights several possible mechanisms.

Cooking meat at high temperatures, especially grilling, barbecuing or cooking over flames, can create compounds that have been linked with cancer development in experimental studies.

Red and processed meat also contain haem iron. This type of iron may encourage the formation of certain compounds in the gut that can damage cells. Processed meat may also contain or lead to the formation of additional compounds connected with cancer risk.

These mechanisms help explain why both the amount and the type of meat matter.

What can you eat instead?

Limiting red and processed meat does not mean meals have to become boring, restrictive or joyless.

There are many alternatives that can provide protein and other nutrients.

These include:

• Beans, lentils, chickpeas and other pulses
• Wholegrains combined with legumes
• Fish
• Poultry
• Eggs
• Dairy foods
• Tofu, tempeh and other plant-based protein foods
• Nuts and seeds

For people who choose not to eat meat, careful food choices can provide enough protein, iron, zinc and vitamin B12. Some people may need personalised advice, especially if they are vegan, pregnant, older, managing a health condition, or recovering from illness.

A note on fish

Fish can be a useful alternative to red and processed meat.

However, WCRF highlights a specific exception: Cantonese-style salted fish should not be eaten because of its link with nasopharyngeal cancer. This is a particular type of preserved fish associated with specific food traditions and preservation methods.

This is different from most other types of fish.

Practical ways to limit red and processed meat

Small changes can make this recommendation easier to follow.

Helpful steps include:

• Keeping processed meat for rare occasions, or avoiding it altogether
• Reducing portion sizes of red meat
• Having more meat-free meals each week
• Replacing bacon, ham or salami with less processed options
• Using beans, lentils or chickpeas in stews, soups, sauces and salads
• Choosing fish, poultry, eggs or plant-based proteins more often
• Treating red meat as a smaller part of the meal, rather than the centre of the plate
• Exploring traditional dishes built around vegetables, pulses and grains
• Planning simple meals so processed meat does not become the default choice

The aim is not to shame anyone for what they eat. The aim is to make the healthier choice easier, more often.

A compassionate note

Meat is part of many cultures, traditions, family meals and memories.

For some people, reducing red or processed meat may feel simple. For others, it may be shaped by habit, cost, access to food, cooking skills, work patterns, family preferences or cultural identity.

This recommendation should be approached with respect.

Cancer prevention is not about blaming individuals. It is about understanding the evidence and making realistic changes where possible.

Even a gradual reduction can be a meaningful step.

From the road

Across Europe, food tells the story of place.

Every country has its own traditions, from stews and grilled meats to beans, breads, grains, fish, vegetables, herbs and slow-cooked meals shared around a table.

This recommendation does not ask us to erase food culture. It asks us to look at our everyday patterns with care.

As I cycle through Europe in memory of my mum, food is one of the ways I meet people. It is how stories are shared, how families remember, how strangers become friends.

My mum loved to cook. Her food carried love, comfort and home.

This journey is an invitation to keep that love alive while also asking how our meals can support healthier lives, reduce cancer risk where possible, and help build a future with less cancer.

Source and attribution

This page is based on World Cancer Research Fund’s Cancer Prevention Recommendation: Limit consumption of red and processed meat.

Please visit the World Cancer Research Fund website to read the full recommendation and evidence summary.

Important note

This page is for general information only. It is not medical advice and should not replace guidance from your GP, dietitian or another qualified health professional.

Why this matters

World Cancer Research Fund reports strong evidence that diets containing higher amounts of ‘fast foods’ and other processed foods high in fat, starches or sugars can lead to weight gain, overweight and obesity.

WCRF also reports probable evidence that eating ‘fast foods’ can contribute to weight gain, overweight and obesity. These foods are often convenient, widely available, highly palatable, energy dense, served in large portions, and easy to eat frequently.

This matters because greater body weight is a cause of many cancers.

The recommendation is therefore mainly about energy balance, body weight and long-term health.

What does WCRF mean by ‘fast foods’?

In this context, ‘fast foods’ does not only mean food from a fast food restaurant.

WCRF uses the term to describe convenient, readily available foods that are often high in calories and commonly eaten in large portions or eaten often.

Examples can include burgers, fried chicken, chips, high calorie drinks, many snacks, sweets, cakes, pastries, biscuits, desserts, confectionery and some pre prepared meals.

WCRF also refers to other processed foods high in fat, starches or sugars. These are often industrially processed and can be higher in energy while offering fewer useful nutrients.

Limit, not ban

This recommendation is not about fear or perfection.

It is about reducing how often these foods appear in everyday life, especially when they begin to replace more nourishing meals based on wholegrains, vegetables, fruit, beans and other minimally processed foods.

There is a difference between an occasional treat and a daily pattern.

A fast food meal once in a while is not the same as a diet built around convenience foods, sugary drinks, fried foods, snacks and sweets most days.

Not all high fat foods are the same

It is important to be careful with the wording here.

WCRF does not say that all foods high in fat should be avoided.

Some foods that contain fat, such as nuts, seeds and certain plant oils, can provide valuable nutrients and are usually eaten in smaller amounts.

The concern is mainly with foods that are highly processed, energy dense, easy to overeat, and high in fat, starches or sugars.

How these foods may affect cancer risk

The link between fast foods and cancer prevention is mainly indirect.

Fast foods and highly processed foods high in fat, starches or sugars can make it easier to consume excess energy. If this happens regularly over time, it can lead to weight gain.

Higher body weight can influence the body through changes in hormones, insulin resistance, inflammation and other biological processes. These changes may increase the risk of several cancers.

WCRF also reports probable evidence that a Western type diet, often characterised by higher intakes of free sugars, meat and fat, can contribute to weight gain, overweight and obesity.

Practical ways to limit fast foods

Limiting fast foods does not have to mean changing everything at once.

Helpful steps include:

• Keeping fast foods and highly processed snacks for occasional rather than everyday eating
• Planning simple meals ahead when possible
• Carrying fruit, nuts or other nourishing snacks when travelling
• Choosing water or unsweetened drinks more often
• Building meals around wholegrains, vegetables, beans, lentils and fruit
• Cooking larger portions and saving leftovers for another meal
• Reading labels when useful, especially for foods high in calories, fat, sugars or salt
• Noticing portion sizes, especially with takeaway meals and snacks
• Making small swaps that feel realistic and sustainable

The aim is not to create guilt around food. The aim is to make healthier choices easier, more often.

A wider issue

Food choices do not happen in isolation.

Fast foods and highly processed foods are often cheap, convenient, heavily marketed and easy to find. For many people, they are also shaped by long working hours, tiredness, money, stress, family responsibilities, limited cooking space, and the food options available nearby.

This is why cancer prevention is not only about individual responsibility. Healthier communities also need healthier food environments.

A compassionate note

Food is emotional. Food is cultural. Food is comfort, memory, survival and routine.

This recommendation should never be used to shame anyone for what they eat. Many people are doing their best with the time, money, energy and choices available to them.

The message is simple: where possible, limit the foods that make it easier to gain excess weight, and make more room for foods that nourish the body over time.

Small changes, repeated often, can matter.

From the road

On a long cycling journey, convenience food can sometimes be unavoidable.

There are days when the road is long, the rain is heavy, the shops are closed, or the only available meal is whatever can be found quickly.

That is real life.

But this expedition is also about discovering another side of food: local markets, family kitchens, traditional dishes, simple ingredients, shared meals and the stories people carry through what they cook.

My mum loved to cook. Her food was not fast. It was patient, generous and full of care.

As I cycle across Europe in her memory, this recommendation reminds me that food is not only about filling the stomach. It is about the patterns we build, the choices we repeat, and the kind of health we make possible over time.

Source and attribution

This page is based on World Cancer Research Fund’s Cancer Prevention Recommendation: Limit ‘fast foods’.

Please visit the World Cancer Research Fund website to read the full recommendation and evidence summary.

Important note

This page is for general information only. It is not medical advice and should not replace guidance from your GP, dietitian or another qualified health professional.

Why this matters

World Cancer Research Fund reports strong evidence that wholegrains and foods containing dietary fibre reduce the risk of colorectal cancer.

Foods containing dietary fibre also help protect against weight gain, overweight and obesity. This matters because higher body weight is linked with an increased risk of several cancers.

WCRF also notes that although the evidence for individual cancers and specific vegetables or fruits is more limited, the overall pattern supports the recommendation to eat a diet rich in non-starchy vegetables and fruit. In particular, very low intake of these foods should be avoided.

A diet built around wholegrains, vegetables, fruit and pulses can support cancer prevention directly and indirectly, while also contributing to overall health.

What foods are included?

This recommendation includes a wide variety of plant foods.

Wholegrains include foods made from the whole grain seed, such as oats, brown rice, wholemeal bread, wholewheat pasta, rye, barley, millet, maize and other minimally processed grains.

Vegetables include many different types of plant foods. Non-starchy vegetables include foods such as leafy greens, broccoli, cabbage, watercress, carrots, beetroot, onions, garlic, leeks, turnips, swede and parsnips.

Fruit includes fresh, frozen, canned or dried fruit, ideally without added sugar.

Beans and pulses include lentils, chickpeas, peas, beans, and similar foods. These are often affordable, filling, versatile and rich in fibre.

Starchy roots and tubers, such as potatoes, sweet potatoes, cassava and taro, can be part of many traditional diets, but WCRF recommends also eating non-starchy vegetables, fruit and pulses regularly.

What to aim for

WCRF recommends aiming for a diet that provides at least 30g of fibre each day from food.

A practical way to work towards this is to include wholegrains, vegetables, fruit, beans, lentils or other pulses in most meals.

WCRF also recommends eating at least five portions of a variety of non-starchy vegetables and fruit every day. This is about 400g in total.

For many people, this could mean adding fruit to breakfast, choosing wholegrain bread or oats, including vegetables at lunch and dinner, and using beans or lentils in soups, stews, salads, sauces or traditional dishes.

How these foods may help reduce cancer risk

The relationship between food and cancer risk is complex. No single food can prevent cancer on its own.

Wholegrains contain fibre and a range of nutrients and plant compounds. These may help support healthy digestion, influence blood sugar response, and reduce the contact time between potential harmful substances and the lining of the bowel.

Dietary fibre is also important for the gut. It can increase stool bulk, help food move through the digestive system, and be used by gut bacteria to produce substances that may support bowel health.

Vegetables and fruit contain many vitamins, minerals, fibre and natural plant compounds. It is likely that their benefits come from the combined effect of many different nutrients and compounds working together, rather than from one single ingredient.

This is why variety matters.

Practical ways to eat more wholegrains, vegetables, fruit and beans

Small changes can make a meaningful difference over time.

Helpful steps include:

• Choosing oats, wholemeal bread, brown rice or wholewheat pasta more often
• Adding vegetables to soups, stews, sauces, omelettes and sandwiches
• Keeping fruit available as an easy snack
• Adding beans, lentils or chickpeas to familiar meals
• Building plates around vegetables and wholegrains, rather than treating them as an afterthought
• Trying traditional plant-based dishes from different cultures
• Choosing less processed plant foods more often
• Increasing fibre gradually and drinking enough water

For people who are not used to eating a high-fibre diet, it can be helpful to increase fibre slowly so the body has time to adjust.

A note on food safety

WCRF also highlights that some grains, legumes and pulses can be affected by mould toxins, including aflatoxins, when food is grown or stored in hot and damp conditions.

This is a bigger issue in some parts of the world than others, but it is a reminder that safe growing, storage and food systems also matter for public health.

A compassionate note

Healthy eating is not only an individual choice.

What people eat is shaped by money, time, culture, family, work, access to shops, cooking facilities, education, advertising, stress and the food environment around them.

This recommendation should not be used to judge or shame anyone. It should be understood as guidance that can help people make realistic choices where they can, while also recognising that communities and governments have a role in making healthier food easier to access.

The aim is not perfection. The aim is to move towards meals that nourish, satisfy and support long-term health.

From the road

Food is at the heart of this expedition.

Across Europe, every town, village and kitchen tells a story. Bread, beans, fruit, vegetables, grains, soups, stews and shared meals carry memory, culture and care.

My mum loved to cook. The smell of her food was the smell of home. This recommendation reminds me that food is not only fuel. It is family, tradition, health, love and community.

As I cycle across Europe in memory of my mum, I hope to sit at tables with local people, learn from their food traditions, and talk about how everyday meals can help shape healthier lives.

A plate of food can be a conversation.

A shared meal can become a moment of hope.

And small choices, repeated over time, can help us move towards a future with less cancer.

Source and attribution

This page is based on World Cancer Research Fund’s Cancer Prevention Recommendation: Eat a diet rich in wholegrains, vegetables, fruit and beans.

Please visit the World Cancer Research Fund website to read the full recommendation and evidence summary.

Important note

This page is for general information only. It is not medical advice and should not replace guidance from your GP, dietitian or another qualified health professional.

Why this matters

World Cancer Research Fund reports strong evidence that physical activity can help protect against several cancers.

The evidence is particularly strong for colon cancer, post-menopausal breast cancer and endometrial cancer. WCRF also reports probable evidence that vigorous physical activity can help REDUCE the risk of pre-menopausal breast cancer.

Physical activity also helps reduce the risk of excess weight gain. Because higher body weight is linked with several cancers, being active may also help reduce cancer risk indirectly by supporting a healthier body weight.

What counts as physical activity?

Physical activity includes any movement that uses energy.

Moderate activity raises your heart rate and breathing, but still allows you to hold a conversation. This might include brisk walking, steady cycling, swimming, gardening, dancing or active housework.

Vigorous activity makes you breathe harder and may make conversation more difficult. This might include running, fast cycling, fast swimming, aerobics, team sports or strength training.

WCRF recommends being at least moderately physically active and following, or exceeding, national physical activity guidelines.

For many adults, common public health guidance recommends aiming for at least 150 minutes of moderate activity each week, or 75 minutes of vigorous activity, alongside reducing long periods of sitting.

Move more, sit less

Modern life can make sitting the default.

Many people spend long hours at desks, in cars, on sofas, or in front of screens. WCRF highlights that both adults and children should try to reduce sedentary time where possible.

This does not mean everyone needs to train like an athlete. It means looking for small ways to bring movement back into ordinary life.

That could mean walking short journeys, taking the stairs, cycling to work or school, standing up regularly, stretching during the day, joining a local walking or cycling group, or simply making time to move outdoors.

How physical activity may affect cancer risk

The relationship between movement and cancer risk is complex, but physical activity appears to influence the body in several important ways.

It can help regulate body fat, inflammation, insulin resistance, hormones, immune function and metabolism. For some cancers, physical activity may also affect digestion and the time it takes food to move through the intestine.

These changes may help create a healthier internal environment and reduce the chance of some cancers developing.

Physical activity is also linked with wider health benefits, including lower risk of heart disease, high blood pressure, stroke, type 2 diabetes and depression.

Practical ways to be more active

Being physically active is not about perfection. It is about consistency.

Helpful steps include:

• Walking or cycling short journeys when possible
• Breaking up long periods of sitting
• Taking the stairs instead of the lift
• Adding gentle movement to your morning or evening routine
• Gardening, cleaning, dancing or moving around the home
• Joining a local walking, swimming, cycling or exercise group
• Choosing activities you enjoy, rather than forcing something you hate
• Starting small and building slowly over time

If you have a health condition, injury, disability, or have not been active for a long time, it is sensible to seek advice from a qualified health professional before making major changes.

A compassionate note

Movement should not be about punishment.

It should not be about guilt, comparison or forcing the body beyond what is safe. It should be about care, strength, freedom and the possibility of feeling more alive in your own body.

For some people, being active is easy. For others, it is limited by illness, disability, pain, time, money, confidence, safety, work, caring responsibilities, or the places they live.

This recommendation is not about blaming individuals. It is about helping more people understand the value of movement, while also recognising that healthier environments, safer streets, better public spaces and active travel options can make movement easier for everyone.

From the road

This expedition is built on movement.

Every day on the bicycle is a reminder that the body is not only something we live in. It is something that carries us through the world.

But being physically active does not need to mean cycling across a continent. It can begin with one walk, one stretch, one short ride, one decision to stand up and move.

Small movements matter. Repeated movements matter. Over time, they become part of how we care for ourselves and for the people who love us.

I am cycling across Europe in memory of my mum, whom I lost to cancer, and to raise awareness of cancer prevention and funds in aid of World Cancer Research Fund.

Source and attribution

This page is based on World Cancer Research Fund’s Cancer Prevention Recommendation: Be physically active.

Please visit the World Cancer Research Fund website to read the full recommendation and evidence summary.

Important note

This page is for general information only. It is not medical advice and should not replace guidance from your GP, dietitian or another qualified health professional.

Why this matters

World Cancer Research Fund reports strong evidence that carrying higher levels of body fat increases the risk of several cancers.

The evidence is especially strong for cancers of the oesophagus, pancreas, liver, colorectum, post-menopausal breast, kidney and endometrium. WCRF also reports probable links between greater body fatness and cancers of the mouth, pharynx and larynx, stomach cardia, gallbladder, ovary and advanced prostate cancer.

Maintaining a healthy weight is therefore one of the most important lifestyle choices connected with cancer prevention.

What does a healthy weight mean?

For many adults, body mass index, often called BMI, and waist measurement can be useful ways to understand weight and health risk.

WCRF refers to a healthy adult BMI range of 18.5 to 24.9. However, BMI is not a perfect measure for everyone. It may be less reliable for athletes, people with a lot of muscle, older adults, pregnant women, people under 1.5 metres tall, children and teenagers, and some ethnic groups.

If you are unsure what a healthy weight means for you personally, it is best to speak with a qualified health professional.

How body weight may affect cancer risk

The relationship between body fatness and cancer is complex.

Higher levels of body fat can influence the body in several ways, including through inflammation, insulin resistance and changes in hormone levels. These changes may create conditions that make some cancers more likely to develop.

This is why cancer prevention is not only about one food, one habit or one number on a scale. It is about the patterns we build over time.

Practical ways to support a healthy weight

A healthy weight is usually supported by everyday habits rather than extreme diets.

Helpful steps include:

• Moving more in daily life, in whatever way is realistic for you
• Eating meals built around wholegrains, vegetables, fruit and beans
• Limiting fast foods and highly processed foods that are high in fat, starches or sugars
• Choosing water or unsweetened drinks instead of sugar sweetened drinks
• Reducing long periods of sitting where possible
• Building habits that are sustainable, not punishing

Small changes repeated over time can matter.

A compassionate note

Weight is personal. It is also influenced by many things beyond individual willpower, including food availability, work patterns, family life, income, local environments, health conditions and wider society.

This recommendation should never be used to shame anyone.

The purpose is not perfection. The purpose is awareness, support and healthier choices made possible for more people.

From the road

Cycling across Europe is a daily reminder that health is built one choice at a time.

A ride begins with one pedal stroke. A meal begins with one ingredient. A healthier life begins with one decision that can be repeated tomorrow.

Being a healthy weight is not about chasing an ideal body. It is about caring for the body we live in, respecting the life we have, and reducing risk where we can.

This journey is dedicated to the memory of my mum, whom I lost to cancer, and to a simple message of hope: healthier lives are possible, and prevention matters.

Source and attribution

This page is based on World Cancer Research Fund’s Cancer Prevention Recommendation: Be a healthy weight.

Please visit the World Cancer Research Fund website to read the full recommendation and evidence summary.

Important note

This page is for general information only. It is not medical advice and should not replace guidance from your GP, dietitian or another qualified health professional.