25 ways to thrive in 2025

3. Move more!

Being physically active is important to live a healthy life and it’s one of our Cancer Prevention Recommendations.

There’s also strong evidence that being active protects against cancers of the colon, breast and endometrium.

4. Eat more fibre

We should consume at least 30g of fibre a day. Eating a healthy balanced diet that contains plenty of fibre-rich food helps to support your general health and it helps to reduce your risk of bowel cancer.

5. Drink less alcohol

We have strong evidence to show consuming alcoholic drinks is a cause of 7 types of cancer and that there is no “safe” level of alcohol. Why not try a new mocktail recipe instead?

6. Eat more fruit

Fruit is a vital part of a healthy and balanced diet. It contains a variety of important vitamins, minerals and natural chemicals that our body needs.

7. Check your body regularly

Get into the habit of performing regular self-checks at home. As soon as you see or experience something new or something unusual, see a doctor. Even if it’s nothing, getting checked earlier is always better.

8. Eat more vegetables

Just like fruit (No6), it’s important to eat a range of vegetables. We have some evidence that eating non-starchy vegetables helps protects against some cancers of the mouth and throat.

9. Drink fewer fizzy or sugar-sweetened drinks

There’s strong evidence that regularly having sugar-sweetened drinks lead to weight gain over time, which can increase the risk of 13 types of cancer.

Stick to water or other unsweetened drinks, such as tea and coffee.

10. Eat less processed meat

There is strong evidence that consuming processed meat is a cause of bowel cancer. Ideally, you should cut back on all the bacon, sausages, pork pies and ham that you eat.

Research in 2023 showed that 8,500 bowel cancer deaths per year could be prevented if people stop eating processed meat.

11. Eat less red meat

Just like with processed meat, there’s evidence that too much red meat increases your risk of bowel cancer. But we don’t suggest you completely cut out red meat – it’s a good source of nutrients such as protein, iron, zinc and vitamin B12 so can form part of a healthy, balanced diet.

Our Recommendation is to eat no more than 3 servings of red meat a week. Opt for white meat and fish instead, or go meat-free.

12. Get better sleep

Sleep is vital for a healthy life, so whether it’s ditching screens before bed or establishing a routine, better sleep will have many benefits.

13. Opt for more wholegrains

Wholegrains are the seeds of cereal plants, such as wheat, barley, quinoa, oats, rye, maize (corn) and rice.

There’s evidence that they can decrease the risk of bowel cancer, as well as being a rich source of copper, zinc and dietary fibre.

14. Sign up to Activ8

If you’re looking to get more healthy – whether that’s increasing your activity levels, maintaining a healthy weight or eating better, why not join our FREE 8-week interactive programme?

It will be sent straight to your inbox 📧

15. Eat less fast food

There’s strong evidence that diets containing high amounts of “fast food” and processed foods high in fat, starches and sugars are a cause of weight gain, overweight and obesity, which has been linked to cancers.

A study in 2023 linked ultra-processed food to an increased risk of mouth and throat cancers.

16. Wear SPF and protect yourself from the sun

Each year, around 332,000 people are diagnosed with skin cancer globally, but a high-factor suncream, the right clothing and avoiding the sun between 11am–3pm can help decrease your risk.

17. Try a new recipe

Not only is it fun to cook new dishes, but it also introduces you to new flavours and can get you out of a rut of always cooking the same thing.

We have more than 350 healthy recipes to try – many of which are budget friendly, so you don’t have to break the bank.

18. Eat more protein

Protein is important for us maintaining our health and plays a role in maintaining your muscles, repairing any injuries, keeping your weight down (it keeps you fuller for longer), and it provides energy.

You don’t even need to eat lots of red meat to keep your levels up – nuts, seeds, eggs, wholegrains and pulses are all good sources of protein.

19. Get outside more

Keeping active is important and taking a break from screens and connecting with nature is good for both our mental and physical health.

Plus, spending 15 minutes a day in the sunshine helps restore the body’s vitamin D levels.

20. Ditch the sunbeds

If you want to be brown, fake tan is much safer.

21. Walk an extra 10 minutes a day

Get off the bus/train a stop early, or leave the car at home and walk to the shops. Small things add up quickly and soon you’ll prefer two legs over four wheels.

22. Sign up to our monthly newsletter

Get regular updates on our cancer prevention work, the latest research, health tips, new recipes and much more…

23. Have a meat free day

Or, why not try Veganuary? We’ve already mentioned that limiting red and processed meat is important for cutting your cancer risk.

And a 2022 study showed that following a vegetarian diet could cut your risk of cancer by 14%, so why not explore meat-free recipes.

24. Try a new sport or activity

If you’re in a slump or feeling generally demotivated, why not try something new? And, if sport isn’t your thing, gardening or yoga could get you moving more.

Alternatively, why not join a local group, such as a choir or a craft meet-up. Not only will you be learning something new, but you become part of a community, which provides multiple health benefits.

25. Change one thing

If this list has made you feel overwhelmed, don’t feel as you have to do them all. Start by picking just one thing to do differently and then build up from there. Before you know it, you’ll be thriving!