7 lifestyle tips to reduce your cancer risk
We likely all know someone who has been affected by cancer. While some cancers form due to factors outside of our control, some lifestyle choices can help reduce your cancer risk.
According to the National Cancer Institute, 2 million people were diagnosed with cancer in 2023, and about 610,000 people died from cancer. Research shows that more than 40% of these cases and nearly half of the deaths can be linked to preventable causes.
Our experts at UC Davis Comprehensive Cancer Center break down seven lifestyle choices you can make to help prevent cancer.
1. Don’t use tobacco
Tobacco use is attributed to 30% of all cancer-related deaths. It’s been linked to many types of cancers, including:
- lung cancer
- mouth cancer
- esophageal cancer
- voice box (laryngeal) cancer
- pancreatic cancer
- bladder cancer
- cervical cancer
- kidney cancer
No forms of tobacco products are safe. This includes cigarettes, e-cigarettes, cigars, chewing tobacco, and hookahs or waterpipes. Vaping products can also contain many carcinogens – though at a lower level – that are found in combustible tobacco. Secondhand smoke also increases your risk for cancer.
2. Maintain a healthy weight and active lifestyle
Staying active may help reduce the risk of certain cancers. Excess weight can increase levels of estrogen and insulin, hormones that can stimulate cancer growth. Maintaining a healthy weight is associated with a lower risk of cancers such as breast, prostate, lung, colon, and kidney.
The American Institute for Cancer Research recommends at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise each week to help prevent cancer. Ideally, a mix of moderate and vigorous activity is best, but any movement counts. Even short activities like a walk, bike ride, or a few rounds of pickleball each week can make a difference.
3. Be mindful of what you eat and drink
Up to 50% of preventable cancers are influenced by diet. Eating a plant-based diet, limiting red meat, and reducing alcohol intake may help lower cancer risk.
Alcohol consumption increases the likelihood of developing cancers such as breast, colon, lung, kidney, and liver, with heavier drinking posing a greater risk.
The American Cancer Society advises avoiding alcohol entirely for the best cancer prevention. For those who choose to drink, men should limit intake to no more than two drinks per day, and women to one.
4. Wear sunscreen
Skin cancer is the most common type of cancer in both the U.S. and worldwide, with over 9,500 Americans diagnosed each day, according to the Skin Cancer Foundation. Fortunately, it is also one of the most preventable cancers.
Using sunscreen correctly is essential to lowering the risk of skin damage and skin cancer. Even with sunscreen, try to avoid sun exposure when it’s strongest, typically between 10 a.m. and 4 p.m. Avoid tanning beds and limit prolonged exposure to direct sunlight.
5. Get vaccinated
Protecting against certain viral infections can also reduce cancer risk. Human papillomavirus (HPV), a common sexually transmitted infection, can lead to cervical cancer. The HPV vaccine, available to people up to age 26, provides protection against 90% of HPV-related cancers.
Hepatitis B, caused by the hepatitis B virus (HBV), is a liver disease that can increase cancer risk. The hepatitis B vaccine is available for all age groups to help prevent HBV infection.
6. Get screened
Regular self-exams and routine screenings for cancers can increase your chances of finding cancer early. Early detection is key to successful cancer treatment. The Centers for Disease Control and Prevention (CDC) recommends these screening tests to prevent or catch cancer early:
7. Know your family history
Understanding your family’s health history is essential for assessing your cancer risk. A family history of breast, ovarian, uterine, or colorectal cancer can increase the likelihood of developing these cancers.
The CDC recommends gathering health information from blood relatives, including biological parents, grandparents, aunts, uncles, siblings, nieces, nephews, and children.
To gather your family health history, ask those relatives:
- Who in the family has had cancer, and what kind(s) did they have?
- How old were they when they were diagnosed with cancer?
- Are they still living? If not, at what age did they die, and what caused their death?
Healthy lifestyle choices can make a difference in your cancer risk
In short, many of us will be affected by cancer in our lifetime – whether that’s being diagnosed ourselves or having a loved one diagnosed. While there is no surefire way to prevent cancer, we all have the ability to make healthy lifestyle choices that can protect us and limit our risk of cancer.