Lowering Your Cancer Risk: 10 Science-Backed Ways to Protect Yourself

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Cancer is one of the leading causes of death worldwide, but the good news is that many types of cancer are preventable. While some risk factors, like genetics, are beyond our control, research shows that lifestyle choices play a major role in determining our likelihood of developing cancer. According to the World Health Organization (WHO), up to 50% of cancers can be prevented by making healthier choices and avoiding known risk factors.

Taking proactive steps to reduce your cancer risk can not only improve your overall health but also increase your quality of life and longevity. By making small but consistent changes in your daily habits, you can significantly lower your chances of developing cancer. Here are ten science-backed ways to protect yourself and support a healthier future.

February is National Cancer Prevention Month and in this week’s Wellness Wednesday, we look at ten science-backed ways to lower your risk for cancer and support a healthier future.

Illustration of side profiles of various people

1. Avoid Tobacco Use

Using tobacco in any form significantly increases the risk of various cancers, including lung, mouth, throat, pancreas, bladder, cervix, and kidney cancers. Even exposure to secondhand smoke can elevate the risk of lung cancer. According to the CDC, cigarette smoke contains more than 7,000 chemicals – at least 69 of which can cause cancer. Beyond causing cancer, the chemicals in cigarette smoke can also weaken the immune system and damage cell DNA, affecting the body’s ability to fight off cancer. Quitting smoking or never starting is one of the most crucial steps in cancer prevention.

2. Maintain a Healthy Weight

Obesity is linked to an increased risk of several cancers, such as breast, prostate, lung, colon, and kidney cancers. Research by the American Cancer Society has found that about 5% of cancers in men and 11% of cancers in women are linked to having excess body weight. Achieving and maintaining a healthy weight through a balanced diet and regular physical activity can help reduce this risk.

3. Engage in Regular Physical Activity

Regular exercise is associated with a lower risk of various cancers, including colon and breast cancers. The American Institute for Cancer Research recommends at least 150 minutes of moderate exercise each week in order to live a healthy lifestyle and to lower your cancer risk. Activities like walking, cycling, swimming, or dancing can be beneficial.

4. Eat a Healthy Diet

Consuming a diet rich in fruits, vegetables, whole grains, and lean proteins can help reduce cancer risk. The MD Anderson Cancer Center suggests filling at least two-thirds of your plate with vegetables, whole grains, fruits and beans at each meal. Limiting red and processed meats, as well as sugar-sweetened beverages, is also advisable. Some studies suggest that certain foods, like yogurt, may have protective effects against specific cancers, such as bowel cancer.

5. Limit Alcohol Consumption

Alcohol consumption increases the risk of various cancers, including breast, colon, lung, kidney, and liver cancers. The more alcohol you consume, the higher your risk. The Dietary Guidelines for Americans recommends limiting your intake to no more than one drink per day for women and two for men.

 

6. Protect Yourself from the Sun

Skin cancer is one of the most common types of cancer, but it’s also one of the most preventable. Avoid excessive sun exposure, especially during peak hours. Use sunscreen with an SPF of at least 30, wear protective clothing, and avoid tanning beds. The American Academy of Dermatology Association offers a list of additional tips to help prevent skin cancer.

7. Get Vaccinated

Certain infections are linked to cancer risk. For instance, the Human Papillomavirus (HPV) is associated with cervical and other cancers, while Hepatitis B can increase the risk of liver cancer. Vaccinations against these viruses can help reduce your cancer risk.

Visit the CDC website for more information about the HPV and Hepatitis B vaccines including the recommended ages they should be administered.

8. Know Your Family History

Understanding your family’s medical history can help you assess your cancer risk. Some cancers, like breast, ovarian, colon, and prostate cancers, have genetic links. If you have close relatives who have been diagnosed with cancer, talk to your doctor about genetic testing or early screenings. Identifying hereditary risks allows for proactive prevention and early detection.

The CDC recommends that you gather your family health history from blood-related family members. This includes biological parents, grandparents, aunts, uncles, siblings, nieces, nephews, and children.

9. Get Regular Medical Care

Regular self-exams and screenings for various cancers, such as skin, colon, cervix, and breast cancers, can increase your chances of detecting cancer early, when treatment is most likely to be successful. Consult with your healthcare provider about the best cancer screening schedule for you. The American Cancer Society offers  Cancer Screening Guidelines by Age that also may be helpful.

10. Stay Informed and Make Informed Choices

Stay updated on the latest research and recommendations regarding cancer prevention. Making informed choices about your health, such as understanding the risks associated with certain foods or environmental exposures, can empower you to take proactive steps in reducing your cancer risk.

 

Preventing cancer isn’t just about avoiding disease—it’s about making choices that promote overall well-being. By adopting these ten strategies, you not only lower your cancer risk but also improve your energy levels, immune function, and overall quality of life.

It’s important to remember that cancer prevention isn’t about perfection—it’s about progress. No single action guarantees protection, but a combination of healthy habits can significantly reduce your risk. Small changes, like eating more fruits and vegetables, getting regular check-ups, or wearing sunscreen, add up over time.

Additionally, it’s crucial to stay informed and proactive. Science is constantly evolving, and new research continues to shed light on ways we can better protect ourselves. Keeping up with medical recommendations and adjusting your habits accordingly can make a real difference in long-term health.

If you’re unsure where to start, focus on one or two habits to change first. Even minor improvements can have a significant impact. And don’t forget to encourage friends and family to make healthy choices too—cancer prevention is something we can all work toward together.

By making mindful choices today, you are investing in a healthier future. Every step counts in the fight against cancer.

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