January 3, 2026 — 4:00am
The statistics are sobering: nearly half of Australians are expected to be diagnosed with cancer at some point in their lives. However, there are evidence-based strategies that can significantly reduce the risk of developing this disease. According to the World Health Organization, 30 to 50 percent of all cancers are preventable by making lifestyle changes such as avoiding tobacco, limiting alcohol, maintaining a healthy diet, exercising regularly, and reducing exposure to carcinogens. As the new year begins, three of Australia’s leading cancer experts share their insights on cancer prevention and promoting a long, healthy life.
Heart-Healthy Lifestyles: A Dual Benefit
Professor Declan Murphy, director of genitourinary oncology at the Peter MacCallum Cancer Centre, emphasizes that a heart-healthy lifestyle is also a cancer-healthy lifestyle. He advises against getting distracted by messages about eliminating red meat or coffee and instead focuses on maintaining a lifestyle that prevents heart attacks and strokes.
“Men don’t need to be distracted by messages about cutting out red meat, coffee, red wine, etc., and don’t need to be spending large amounts of money on unproven supplements. They simply need to have a lifestyle which is conducive to not dying of a heart attack or stroke.”
Murphy highlights the importance of not smoking, maintaining a healthy weight, monitoring blood pressure and cholesterol, and engaging in regular exercise. He also notes that regular ejaculation can reduce the risk of prostate cancer, a lesser-known benefit of a healthy lifestyle.
The Power of Diet and Exercise
Professor Anne Cust, a cancer epidemiologist and director of the Daffodil Centre, underscores the significance of dietary fiber and physical activity in cancer prevention. She points out that ultraviolet radiation is a significant risk factor for skin cancer in Australia and advises following the “Slip, Slop, Slap, Seek, and Slide” approach to sun safety.
“For cancers such as bowel, endometrial, and post-menopausal breast cancer, being overweight or obese is a major risk factor, partly due to the imbalance of hormones such as estrogen and insulin.”
Cust recommends a diet rich in fruits, vegetables, and dietary fiber to protect against colorectal cancer. She also advises moderation in alcohol consumption, as it is a risk factor for various cancers, including breast and head and neck cancers.
Environmental and Lifestyle Adjustments
Professor Bronwyn King, chief executive of Tobacco Free Portfolios, advocates for clean air and reducing exposure to harmful substances. She advises replacing gas stoves to minimize toxic air exposure and investing in air purifiers to protect against bushfire smoke.
“Stay away from cigarettes and vapes. If you’re a non-smoker, don’t start. If you currently smoke, resolve to make 2026 the year you quit.”
King also suggests cutting back on alcohol and opting for zero or low-alcohol products. She encourages replacing processed foods with fresh produce and using non-toxic cookware to reduce exposure to harmful chemicals.
Addressing Young-Onset Colorectal Cancer
Dr. Prasad Cooray, a medical oncologist, highlights the alarming rise in young-onset colorectal cancer in Australia. He notes that colorectal cancer has become the leading cause of cancer death among young Australians, often diagnosed at later stages.
“Colorectal cancer is almost entirely preventable. Every case begins as a precancerous polyp, and removing that polyp during a straightforward colonoscopy prevents cancer from ever developing.”
Cooray stresses the importance of early detection and encourages young people to listen to their bodies and seek medical advice if they experience symptoms such as changes in bowel habits or unexplained weight loss.
As Australians look to the future, these expert insights provide a roadmap for reducing cancer risk and promoting a healthier lifestyle. By making informed choices and staying vigilant about health, individuals can significantly improve their chances of living a long, healthy life.
