What if reducing your cancer risk starts with what you do every day?

You can't control every cancer risk but there are things you can influence. Finding a healthier everyday rhythm can make a meaningful difference over time.

Finding a healthier rhythm does not have to mean changing everything about the way you live.

It might start with a walk after dinner. Adding more vegetables or whole grains to your plate. Choosing an alcohol-free evening. Putting sunscreen on before you leave the house.

Small choices can become habits and when it comes to cancer prevention, those habits matter.

Cancer Research UK estimates that around four in ten cancer cases could be prevented. That does not mean we can prevent every cancer, or that developing cancer is the result of something someone did or didn't do. Cancer is complex. Age, genetics, our environment and other factors outside our control can all influence our risk.

But there are things we can influence.

Move your body. Regular physical activity can reduce the risk of several cancers, including bowel and breast cancer. Adults are encouraged to aim for at least 150 minutes of moderate activity each week. That could be 30 minutes, five days a week, but it doesn't have to happen all at once. Walk, swim, cycle, garden or dance. Find movement that works for you and that you are more likely to keep doing.

Think about what you eat most often. A healthy, balanced diet with plenty of vegetables, fruit, whole grains, beans and other high-fibre foods can help reduce cancer risk. Processed meat is known to increase the risk of colorectal cancer. This isn't about having a perfect diet or never enjoying your favourite foods. What you do most of the time matters.

Drink less alcohol. Alcohol causes seven types of cancer, including breast and colorectal cancer. When it comes to cancer risk, the evidence is clear: the less you drink, the lower your risk. An alcohol-free day, a smaller serving or swapping a drink for an alcohol-free alternative can all become part of your routine.

Don't smoke. Smoking causes at least 16 types of cancer. If you smoke, stopping is one of the most important things you can do to reduce your cancer risk. It is never too late to benefit from quitting.

Make sun protection part of Bermuda life. Too much ultraviolet radiation damages the DNA in our skin cells and increases the risk of skin cancer. Seek shade when the sun is strong, cover up, wear a hat and sunglasses and use broad-spectrum mineral-based sunscreen of at least SPF 30 generously and regularly. Sun protection isn't just for beach days.

Prevention also includes recommended vaccinations, including HPV vaccination, and knowing which cancer screenings are appropriate for you. Screening cannot prevent every cancer but for certain cancers it can help find cancer earlier, when treatment may be more effective.

There are no guarantees when it comes to cancer. But that doesn't mean we are powerless.

Finding your rhythm is about focusing on what you can influence and making changes you can sustain. You don't need to tackle everything today.

Start with one thing. Make it part of your routine. Then build from there.

Because when healthier choices become everyday choices, they can make a meaningful difference over a lifetime.

• Text provided by Bermuda Cancer and Health Centre