Medical contributions and review by Shana O. Ntiri, MD, MPH, Associate Professor, Department of Family & Community Medicine at University of Maryland School of Medicine; Medical Director, Baltimore City Cancer Program; Senior Medical Advisor, Office of Community Outreach & Engagement at the Marlene and Stewart Greenebaum Comprehensive Cancer Center.
While overall cancer rates are declining, the incidence of certain cancers is rising for some populations—including women and younger adults—and a number of these increases have to do with lifestyle. This emphasizes the importance of a healthy lifestyle and preventive measures to protect your health.
Here are 10 evidence-based strategies to help reduce your cancer risk.
1. Quit Tobacco
Tobacco—including smoking cigarettes, smokeless tobacco products and other forms of tobacco use—increases your risk of at least a dozen cancers, including lung, throat and breast cancer. Tobacco contains cancer-causing chemicals that can damage your cells and make them more susceptible to cancerous overgrowth. If you smoke or use any other tobacco products, create a plan with your provider and your support system to stop. You can also call 1-800-QUIT-NOW for support to stop smoking.
2. Clean Up Your Diet
Several foods increase the risk of cancer due to increasing your risk for other factors that contribute to cancer, such as unhealthy weight gain. These foods include:
- Fried foods
- Processed meats (sandwich meat, hot dogs and bacon)
- Refined sugar (commonly found in bakery items and soda)
3. Fill Up on Healthy Foods
Although no single food can combat cancer, eating a balanced diet heavy in fruits, vegetables, whole grains and healthy fats can help. These foods are packed with vitamins, minerals and antioxidants that help prevent and fight cell damage.
Think leafy greens, bright fruits like pomegranates and vibrant vegetables like carrots and beets.
4. Maintain a Healthy Weight
Extra weight may increase your risk of several cancers, including colon, breast and kidney cancer. Excess fat produces hormones that may lead to cancer. By maintaining a healthy weight through balanced eating and regular exercise, you can help reduce the risk of cancers associated with obesity.
A healthy weight varies from person to person. Your provider can recommend an ideal weight range for you.
5. Increase Your Physical Activity
Exercise helps protect against cancer in several ways. For one, it may be because physical activity helps reduce inflammation. Chronic inflammation can cause DNA damage within your body.
Physical activity can also help you burn calories and maintain a healthy weight, which is associated with lowering your cancer risk.
Aim for at least 30 minutes of moderate-intensity exercise—such as swimming, cycling, dancing or running after your pet or children—most days of the week..
6. Protect Yourself from the Sun
Too much sun exposure can lead to skin cancer, the most common type of cancer. When you’re outside, use sunscreen with an SPF 30 or higher, wear protective clothing like hats and long sleeves and try to stay in the shade during the sun’s peak hours.
7. Limit Alcohol
Alcohol consumption has been linked to an increased risk of several cancers, including mouth, throat, liver and breast cancers. If you decide to drink, do so in moderation. For women, this means up to one drink per day, and for men, up to two drinks per day.
8. Get Your Screenings
Certain types of cancer screenings, including those for breast, lung and colorectal cancer, have played a significant role in saving lives. These screenings can detect cancer in an early stage when treatment is often more successful. Colorectal cancer screenings can also find precancerous growths, allowing your doctor to remove them before they develop into cancer.
Common screenings include mammograms for breast cancer, PSA tests for prostate cancer, colonoscopies for colon cancer, low-dose CT screenings for lung cancer and Pap tests for cervical cancer. Talk with your doctor about which screenings are right for you based on your age, sex, health history and family history.
9. Get Vaccinated
Vaccines aren’t just for childhood illnesses—they can also protect you from certain cancer-causing viruses. For example, the HPV (human papillomavirus) vaccine can prevent cervical, anal and other cancers caused by the human papillomavirus. In addition, the hepatitis B vaccine can help protect you from a viral infection that can cause liver damage and cancer.
10. See Your Primary Care Provider Regularly
Your primary care provider can help you stay healthy and find ways to lower your cancer risk. They can spot cancer risk factors during checkups and ensure you stay on top of recommended screenings.
Watch a Video
Watch a Maryland Public TV interview with Shana Ntiri, MD, MPH, a family medicine physician at the University of Maryland Family Medicine Practice in Baltimore, and an associate professor of family and community medicine at the UM School of Medicine, as she talks about lifestyle changes that can make a difference in helping prevent cancer.