Professor Franklin Joseph says common things are contributing to the risk
A doctor has warned that three everyday lifestyle habits could be silently raising your cancer risk – and most people don’t even realise it. While smoking has long been seen as the number one preventable cause of cancer, obesity is now overtaking it in the UK.
According to Professor Franklin Joseph, head of Dr Frank’s Weight Loss Clinic, some of the most common daily routines – from what you drink to when you eat – can make the problem worse.
Common daily habits raising your cancer risk
Sugary drinks and hidden calories
“Many people think fizzy drinks or so-called ‘energy’ drinks are harmless in moderation, but the evidence shows that excess sugar intake drives weight gain, insulin resistance and inflammation – all of which increase cancer risk,” Prof Joseph explained.
“Bowel and pancreatic cancers in particular are linked to diets high in sugar and processed carbs. Swapping to water, sparkling water with fruit, or unsweetened tea can dramatically cut your risk without much effort.”
Alcohol and cancer
Alcohol remains one of the most underestimated risk factors. “Even small amounts of alcohol increase the risk of cancers like breast, liver and oesophageal,” Prof Joseph warned. “The problem is that alcohol is so socially acceptable that people forget it’s a carcinogen.”
He added: “You don’t need to cut it out completely if you don’t want to, but limiting yourself to a few drinks a week – and building in regular alcohol-free days – can make a big difference to your long-term health.”
Late-night eating and sedentary lifestyles
Prof Joseph also points to the impact of late-night eating and too much sitting. “Your body has a circadian rhythm – a natural clock – and eating late at night disrupts it. This has been linked to increased risk of obesity and metabolic issues, which in turn feed into higher cancer risk,” he explained.
“Similarly, being sedentary for long periods doesn’t just affect your weight – it changes hormone levels and reduces your body’s ability to regulate blood sugar and inflammation. Even short breaks to stand up and move every hour can lower your risk.”
Small changes, big impact
Prof Joseph says people often underestimate the power of small, consistent lifestyle tweaks. “You don’t need a dramatic overhaul. Just cutting back on sugary drinks, being mindful with alcohol, avoiding late-night snacking and moving more during the day can collectively lower your cancer risk and help you manage your weight,” he said.
“These are simple, affordable changes – no expensive supplements or fad diets required. The key is consistency.”
He added: “People think of cancer risk as something out of their control, but lifestyle plays a huge role. By being aware of these everyday habits, you give yourself a real chance to protect your future health.”