Reducing your risk

Buai (areca nut) can cause mouth cancer, even without tobacco. Stopping both reduces harmful exposure.

• Choose a start date and tell someone you trust how they can help.
• Remove your supply and plan what to do when you would usually chew or smoke. Ask friends not to offer you any.
• Ask a health worker about support for stopping. If you use tobacco, ask about treatments for cravings.
• If you start again, try another attempt. Support is more useful than blame. Keep homes and vehicles free of tobacco smoke.

Drinking less alcohol reduces cancer risk. Avoiding alcohol gives the lowest risk from alcohol, whether it is beer, wine or spirits.

If you drink heavily or become shaky or unwell when you stop, ask a health worker for help before making a sudden change.

If you are losing weight or struggling to eat during cancer treatment, ask your treatment team for individual advice.

• Choose a variety of vegetables, fruit and beans when available.
• Include fish or another nutritious source of protein. Balance kaukau, taro or rice with other foods.
• Choose water more often and limit sugary drinks and processed meats.

Walking, dancing and gardening can all count. Start with an amount you can manage and build up gradually. Some activity is better than none.

Adults should aim for at least 150 minutes of moderate activity a week, such as brisk walking for 30 minutes on five days. Adapt this to your health and ability.

Ask a health worker about recommended HPV and hepatitis B vaccination. Follow local advice on screening and return for any follow-up tests.