• Avoid tobacco smoking
• Avoid alcohol, or limit intake to no more than two standard drinks per day for men and no more than one standard drink per day for women
• Maintain a healthy weight range and avoid abdominal fatness
• Exercise regularly

Participate in at least 30-60 minutes of moderate physical activity most days – like a brisk walk – something that causes a slight but noticeable increase in your breathing and heart rate

• Avoid sedentary behaviour

Minimise the amount of time spent sitting or lying down each day (with the exception of sleeping) and break up long periods of sitting as often as possible

• Increase your intake of fibre, particularly insoluble fibre

Fibre is a type of carbohydrate that helps keep our digestive system healthy. It is found in plant-based foods such as vegetables, fruit, grains, beans and legumes.

Insoluble fibre absorbs water to help to soften the contents of our bowels, support regular bowel movements and help keep us full and the bowel environment healthy. It is found in wholegrain breads and cereals, nuts, seeds, wheat bran and the skin of fruit and vegetables.

Wholegrain breads and cereals are better for you than refined (white) cereal foods because many of the important nutrients occur in the outer layer of the grain which is lost during processing.

• Avoid charred red meat and limit processed meats

Moderate amounts of lean red meat (up to 100g per day) can be eaten as part of a mixed diet – that’s roughly the size of your palm and the thickness of a pack of cards

• Research shows garlic and milk probably protect against cancer