We probably all know someone who has been affected by cancer. While some cancers are caused by factors outside of our control, there are lifestyle choices you can make to reduce your risk of cancer.
According to the National Cancer Institute, 2 million people will be diagnosed with cancer and approximately 610,000 will die from cancer in 2023. Research shows that more than 40% of these cases and almost half of the deaths can be linked to preventable causes.
Experts from the UC Davis Comprehensive Cancer Center break down seven lifestyle choices that can help prevent cancer.
1. Don't smoke
Tobacco use is responsible for 30% of all cancer-related deaths. Tobacco is associated with many types of cancer, including:
No tobacco product is safe. This includes cigarettes, e-cigarettes, cigars, chewing tobacco, and waterpipes. E-cigarette products may contain many, but in lower concentrations, of the carcinogens found in combusted tobacco. Exposure to secondhand smoke also increases the risk of cancer.
Quitting tobacco is an important way to prevent many cancers.
Learn more about our smoking cessation programs and how to quit smoking
Learn how our team at the Comprehensive Cancer Center is working to reduce tobacco-related harms in California.
2. Maintain a healthy weight and active lifestyle
Staying active may help prevent certain cancers. Being overweight increases the production and circulation of estrogen and insulin, two hormones that can promote cancer growth. Maintaining a healthy weight may lower your risk of breast, prostate, lung, colon, and kidney cancer.
The American Institute for Cancer Research recommends at least 150 minutes of moderate activity, or 75 minutes of vigorous activity, each week to prevent cancer. A combination of moderate and vigorous activity is best. Anything is better than nothing. Even just getting active a few days a week by taking a short walk, biking, or playing pickleball can help.
3. Be mindful of what you eat and drink
Up to 50% of preventable cancers are caused by the food we eat. Eating a plant-based diet, limiting red meat intake, and limiting alcohol intake may help prevent certain cancers.
Alcohol increases the risk of many types of cancer, including breast, colon, lung, kidney, and liver cancer. People who drink large amounts of alcohol are at higher risk of cancer.
According to the American Cancer Society guidelines, it's best to avoid alcohol completely, and those who choose to drink alcohol should limit themselves to no more than two drinks per day for men and one drink per day for women.
6 Simple Diet and Exercise Tips to Reduce Your Cancer Risk
4. Wear sunscreen
Skin cancer is the most common cancer in the United States and worldwide. According to the Skin Cancer Foundation, more than 9,500 Americans are diagnosed with skin cancer each year. It is also the most preventable cancer.
Proper use of sunscreen is important to reduce your risk of sun damage and skin cancer. Even if you use sunscreen, avoid being outdoors when the sun is directly overhead, which is usually between 10 am and 4 pm. Stay away from tanning beds and avoid prolonged exposure to direct sunlight.
Find out what you need to know about sunscreen, SPF, and protecting your family
5. Get vaccinated
Preventing certain viral infections can also help prevent cancer. Human papillomavirus (HPV), a very common sexually transmitted infection (STI), can cause cervical cancer. The HPV vaccine can be given to people 26 years of age and younger. It prevents 90% of cancers caused by HPV.
Hepatitis B is a liver disease caused by the Hepatitis B virus (HBV). Hepatitis B vaccine is available for all age groups to prevent HBV infection.
Learn more about HPV vaccines and cervical cancer screening
6. Get tested
Regular self-examination and regular cancer screenings increase the chances of catching cancer early. Early detection is the key to successful cancer treatment. The U.S. Centers for Disease Control and Prevention (CDC) recommends the following screening tests to prevent or detect cancer early:
Talk to your doctor about scheduling regular check-ups
7. Know your family history
Knowing what diseases run in your family plays an important role in understanding your cancer risk. If you have a family history of breast, ovarian, uterine, or colorectal cancer, you may be at higher risk for developing these cancers.
The CDC recommends collecting family health histories from related family members, including biological parents, grandparents, aunts, uncles, siblings, nieces, nephews, and children.
To collect a family health history, ask relatives:
Who in your family has had cancer? What type of cancer? How old were they when they were diagnosed? Are they still alive? If not, how old were they when they died? What was the cause of death?
Healthy lifestyle choices may make a difference in cancer risk
This means that most of us will be affected by cancer in our lifetime, whether we are diagnosed ourselves or a loved one is. While there is no sure way to prevent cancer, we all have the ability to make healthy lifestyle choices that can reduce our risk of cancer and protect us.
Medical review by David Cooke, MD, MD, PhD, Director of the UC Davis Comprehensive Cancer Center.
