"Where does cancer come from?" Cancer is essentially the result of accumulated genetic mutations in normal cells that grow out of control. About one third of cases are linked to heredity, while most of the remainder are related to lifestyle and environmental factors — which also means that a considerable proportion of cancers are in fact preventable.

The following 12 golden rules are based on a synthesis of the consensus of the World Cancer Research Fund and mainstream medical bodies:

1. Do not smoke — smoking is the number one controllable risk factor for lung cancer and many other cancers, and it is never too late to quit;
2. Maintain a healthy weight — obesity is associated with more than a dozen cancers;
3. Do at least 150 minutes of moderate-intensity exercise per week;
4. Base your diet on vegetables, fruits, whole grains and legumes, with at least five servings of fruit and vegetables a day;
5. Limit red meat (no more than about 500 grams per week) and minimise processed meat;
6. Cut down on sugary drinks and limit processed foods high in fat and sugar;
7. Limit alcohol — there is no safe level of alcohol intake, so it is best not to drink at all;
8. Eat less salt and fewer pickled foods to reduce the risk of stomach cancer;
9. Do not rely on dietary supplements for cancer prevention — obtain nutrients from natural foods first;
10. Breastfeed your baby — it is protective for both mother and infant;
11. Protect yourself from the sun and avoid excessive ultraviolet exposure to help prevent skin cancer;
12. Get vaccinated and attend regular screening — for example, the hepatitis B vaccine (against liver cancer) and the HPV vaccine (against cervical cancer), and receive screening for colorectal, breast and cervical cancers according to your age and family history.

There is no single magic trick to preventing cancer — it depends on healthy habits accumulated day by day. Start today: every change you make is already lowering your risk.