Health and wellbeing have taken on a much bigger role in everyday life recently, with more young people choosing matcha meet-ups and pilates sessions over big nights out.
But fresh research, reported by the BBC, suggests a worrying trend in England: rates of 11 different cancers are increasing among younger people, with experts pointing to a mix of daily habits and broader lifestyle factors that may be contributing.
The cancers reported as rising include bowel cancer, thyroid cancer, multiple myeloma, and cancers of the liver, kidney, gallbladder and pancreas. Increases have also been noted for womb lining (endometrial), mouth, breast and ovarian cancers.
Dr Donald Grant, GP and Senior Clinical Advisor at The Independent Pharmacy, has highlighted several common routines that may raise long-term cancer risk and explained why they matter.
Many people will recognise the pattern: collapsing on the sofa after work and deciding exercise can wait until tomorrow.
Dr Grant points out that movement supports the body in multiple ways, including ‘regulating hormones, reducing inflammation and supporting immune function.’
That doesn’t mean you need a high-intensity gym session every day. He says moderate activity — including regular daily walks — can add up and make a meaningful difference over time.
Figures from the Department of Health and Social Care suggest more than one in five adults (22%) are classed as physically inactive.
“Not remaining active can further heighten the risk of cancer by further contributing to weight gain,” he adds.
Food choices are another major factor. Processed items may be convenient (and often are marketed in ways that sound healthy), but they can come with downsides when they dominate your diet.
A nutritious, balanced diet supports overall health, while poor dietary patterns have been associated with a higher risk of particular cancers.
Dr Grant warns that diets high in processed foods can be particularly problematic, adding that diets high in ‘processed foods, red meats and low in fibre can negatively impact long-term health’ and have been linked with cancers such as bowel cancer.
Separate research has also suggested a connection between ultra-processed food intake and dementia risk, adding to concerns about how these foods may affect long-term health more broadly.
Sun exposure is another everyday issue that can be easy to underestimate. While people naturally want to make the most of warm weather, too much time in the sun — particularly without protection — can increase risk.
Dr Grant emphasises that UV rays are the key problem, and that the risk isn’t limited to cloudless days, as UV radiation can still reach the skin through cloud cover.
“Ultraviolet (UV) radiation can damage skin cells, particularly during peak hours or when sunburn occurs,” Doctor Grant says.
He advises using sunscreen, reducing time in direct sun when possible, and wearing protective clothing — and keeping those habits year-round rather than saving them only for the brightest summer days.
Sleep and stress are also tied to long-term wellbeing. While it’s not realistic to avoid stress completely or to sleep perfectly every night, many doctors recommend aiming for around 7–9 hours of sleep per night.
So what’s the link? Dr Grant says poor sleep and ongoing stress can “indirectly contribute to cancer risk by affecting hormone balance, immune function and lifestyle behaviours.”
Over time, that combination may reduce the body’s ability to maintain and repair itself as effectively.
There are other daily behaviours that can affect risk too, including smoking and drinking heavily.
By adopting a well-balanced diet, avoiding bad habits such as smoking or excessive drinking, anyone can improve their long-term health,” Doctor Grant concludes.