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Seven Steps to Health
At least half of all cancers can be prevented through healthy living and policies that protect the health of Canadians Take the following steps to reduce your risk of developing cancer.
Smoking causes about 30% of all cancer deaths in Canada. Lung cancer is the leading cause of cancer death for men and women in Canada. Smoking also increases your risk of developing cancers of the mouth, throat, larynx, cervix, pancreas, esophagus, colon, rectum, kidney and bladder.
Non-smokers exposed to second-hand smoke are also at higher risk of getting cancer and other lung diseases. Health Canada estimates that more than 300 non-smokers die from lung cancer each year because of second-hand smoke.
If you are a smoker, quit. If you are a non-smoker, avoid second-hand smoke.
Research suggests as much as one third of all cancers may be related to what we eat and drink. Eat 5 to 10 servings of vegetables and fruit a day. Eat plenty of whole grain fibres and keep your dietary fat intake low. For a healthy diet, balance your daily meals with foods from the 4 food groups described in Canada's Food Guide. If you drink alcohol, limit your consumption. Having one or more alcoholic drinks a day is associated with a slight increase in breast cancer risk. If you are pregnant or breast-feeding, avoid alcohol.
Most people know that regular exercise is necessary to remain healthy. Studies strongly suggest that exercise reduces your risk of colon cancer. Also, the evidence of a link between physical activity and breast cancer is convincing.
particularly between 11 a.m. and 4 p.m. when the sun’s rays are at their strongest or anytime of the day the UV Index™ is 3 or more. Check your skin regularly and report any changes to your doctor.
This year tens of thousands of Canadians will develop skin cancer because of over exposure to UV (ultraviolet light). Skin cancer is the most frequently diagnosed cancer in Canada.
Reduce sun exposure between 11 a.m. and 4 p.m. Seek shade or create your own. Keep babies under one year old out of direct sun. Tanning parlours and sunlamps are not safe. When you are in the sun, always remember SLIP, SLAP, SLOP:
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SLIP on clothing to cover your arms and legs
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SLAP on a wide-brimmed hat
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SLOP on sunscreen (SPF 15 or higher)
Even people with healthy lifestyles can develop cancer. One way to detect cancer early is to have regular screening tests. These tests can often find cancer when it is still at an early stage. The earlier the cancer is found, the more successful the treatment is likely to be.
For women, know the screening guidelines for breast, cervical and colorectal cancer.
For men, know the screening guideline for colorectal cancer and talk to your doctor about your risk of prostate cancer.
Know your body and report any changes to your doctor or dentist as soon as possible (for example, sores that do not heal, a cough which goes on for more than 4 weeks or a change in bowel habits). Health care professionals are trained to spot the early warning signs of cancer and other diseases.
At home and at work, take care to follow safety instructions when using, storing and disposing of household pesticides or any other chemicals.
Health Canada and Environment Canada have guidelines for handling cancer-causing substances. By following these guidelines, you can protect yourself against the risk posed by these materials. These guidelines are printed on the packaging and posted in workplaces.
Learn more
Reducing your risk of cancer
Last modified on:
29 September 2008
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