The WHO's cancer agency (IARC) and the World Cancer Research Fund agree on the main habits: no tobacco, little or no alcohol, a healthy weight, regular activity, plenty of whole grains, vegetables, fruit and beans, little red and almost no processed meat, sun protection, HPV and hepatitis B vaccination, and taking part in screening. Answer the questions below to see which of those official recommendations you already meet and where your easiest next steps are.
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Free, private (nothing you tick leaves your browser), about 2 minutes. This is a habits checklist for adults, not a risk score or medical advice.
Your results appear here as you answer.
Each question maps to a recommendation from the European Code Against Cancer, 5th edition (2025), written by experts convened by IARC, the WHO's cancer agency, and the World Cancer Research Fund's Cancer Prevention Recommendations. Your answer is marked meeting, partly, to change or find out (when you're not sure). The order of your next steps follows the book's priorities, which follow the size of each cause in WHO/IARC and Cancer Research UK estimates: tobacco first, then infections, body weight, alcohol and sun, then food and activity.
| Area | Official recommendation used | Source |
|---|---|---|
| Tobacco | "Do not smoke. Do not use any form of tobacco, or vaping products. If you smoke, you should quit." "Keep your home and car free of tobacco smoke." | ECAC5 |
| Weight | "Take action to avoid or manage overweight and obesity." Quick check: waist less than half your height. | ECAC5, WCRF, NICE/NHS |
| Activity | "Be physically active in everyday life. Limit the time you spend sitting." WHO: at least 150 minutes of moderate activity a week. | ECAC5, WHO |
| Food and drinks | Whole grains, vegetables, legumes and fruit as a major part of your diet; limit high-calorie, sugary, fatty, salty and ultra-processed foods; drink mostly water and unsweetened drinks; red meat about 3 portions (350–500 g cooked) a week; very little, if any, processed meat; no high-dose supplements for cancer prevention. | ECAC5, WCRF |
| Alcohol | "Avoid alcoholic drinks." WCRF: "For cancer prevention, it's best not to drink alcohol." | ECAC5, WCRF |
| Sun | "Avoid too much sun exposure, especially for children. Use sun protection. Never use sunbeds." | ECAC5 |
| Infections | Vaccinate against hepatitis B and HPV at the age recommended in your country; take part in testing and treatment for hepatitis B and C, HIV and H. pylori as recommended in your country. | ECAC5 |
| Home and work | Know the cancer-causing factors at work and follow safety instructions; check radon levels in your area. | ECAC5 |
| Screening | Take part in organised screening programmes (bowel, breast, cervical, lung) as recommended in your country. | ECAC5 |
Left out on purpose: breastfeeding and hormone replacement therapy (both personal decisions to make with a health professional), and the WCRF advice for people after a cancer diagnosis (ask your care team). The checklist gives no risk percentage because habits are only part of the picture: age, genes and family history matter too. If cancer runs strongly in your family, ask your doctor whether you need earlier or extra screening.
See a doctor, don't wait for screening, if you notice something unusual for you that doesn't go away, such as a lump, unexplained bleeding, a mole that changes, a cough or hoarseness that lasts for weeks, or weight loss you can't explain.
This tool puts a few of the named techniques from Lower Your Risk to work. Each line says how it relates to the tool.
See every technique in Lower Your Risk →
The European Code Against Cancer (5th edition, 2025) from the WHO's cancer agency IARC lists 14 recommendations. They include: do not smoke or use any tobacco or vaping products; keep your home and car free of tobacco smoke; avoid or manage overweight; be physically active and limit sitting; eat whole grains, vegetables, legumes and fruit as a major part of your diet; limit red meat and avoid processed meat; avoid alcoholic drinks; avoid too much sun and never use sunbeds; vaccinate against hepatitis B and HPV; and take part in organised cancer screening programmes.
No. It only shows which official recommendations your current habits meet. Your risk also depends on things it does not measure, such as age, family history and genes, so it gives no percentage or score. If you are worried, or cancer runs in your family, speak to a doctor.
The European Code Against Cancer says to avoid alcoholic drinks, and the World Cancer Research Fund says that for cancer prevention it is best not to drink alcohol. Drinking less is lower risk than drinking more. In the UK, the Chief Medical Officers advise anyone who drinks to keep to no more than 14 units a week, spread over three or more days.
The World Cancer Research Fund recommends limiting red meat (beef, lamb, mutton, pork, goat) to about 3 portions a week, which is 350 to 500 g cooked weight, and eating very little, if any, processed meat such as bacon, ham, sausages, salami and hot dogs.
It depends on your country, age and sex. The European Code Against Cancer recommends taking part in organised screening programmes for bowel, breast, cervical and lung cancer as recommended in your country. Your doctor or national health service can tell you which tests you are due for. If you notice a worrying symptom, see a doctor at any age rather than waiting for screening.
Education only, not medical advice, and no promise that any habit will prevent cancer. Guidance is updated over time: check your national health service and talk to your doctor about your own health, screening and vaccines.