Probably everyone knows someone who has had cancer. Although some cancers are caused by factors outside of our control, some lifestyle choices can help reduce your risk of cancer.
According to the National Cancer Institute, 2 million people will be diagnosed with cancer in 2023, and approximately 610,000 people will die from cancer. Research shows that more than 40% of these cases and nearly half of the deaths can be related to preventable causes.
Experts at the University of California, Davis Comprehensive Cancer Center detail seven lifestyle choices that can help prevent cancer.
1. Don't smoke
Tobacco use is thought to be responsible for 30% of all cancer-related deaths. It has been linked to many types of cancer, including:
Tobacco products in any form are not safe. This includes cigarettes, e-cigarettes, cigars, chewing tobacco, hookahs and hookahs. E-cigarette products can contain many of the carcinogens found in combustible cigarettes, albeit at low levels. Second-hand smoke also increases the risk of cancer.
Quitting smoking is an important way to prevent many cancers.
Learn more about our smoking cessation program and how to quit.
Learn how our Comprehensive Cancer Center team is working to reduce tobacco-related harm in California.
2. Maintain a healthy weight and active lifestyle
Staying active may help prevent certain cancers. Excess weight increases the production and circulation of estrogen and insulin, two hormones that can promote cancer growth. Maintaining a healthy weight may reduce your risk of breast, prostate, lung, colon, and kidney cancer.
The American Institute for Cancer Research recommends at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise each week to prevent cancer. It is best to combine moderate and vigorous exercise. Something is better than nothing. Simply moving your body a few days a week by taking a short walk, riding your bike, or playing a game of pickleball can help.
3. Watch what you eat and drink
Up to 50% of preventable cancers are caused by the foods 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. Heavy drinkers have an increased risk of cancer.
According to American Cancer Society guidelines, it's best to avoid alcohol completely. Those who choose to drink alcohol should limit their intake to two drinks per day for men and one drink per day for women.
Check out these 6 simple diet and exercise tips that can reduce your risk of cancer.
4. Apply sunscreen
Skin cancer is the most common cancer in the United States and the world. According to the Skin Cancer Foundation, more than 9,500 Americans are diagnosed with skin cancer each year. Skin cancer is also the most preventable cancer.
Proper use of sunscreen is very important to reduce the risk of sun damage and skin cancer. Avoid going outdoors when the sun is directly overhead, even if you use sunscreen. Usually from 10am to 4pm. 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
Protecting yourself from certain viral infections can help prevent cancer. Human papillomavirus (HPV), a very common sexually transmitted infection (STI), can cause cervical cancer. The HPV vaccine can be administered to people under the age of 26. Prevents 90% of cancers caused by HPV.
Hepatitis B is a liver disease caused by the hepatitis B virus (HBV). Hepatitis B vaccines are available for all ages to prevent HBV infection.
Click here for more information about the HPV vaccine and cervical cancer screening
6. Get tested
Regular self-exams and regular cancer screenings increase your chances of detecting cancer early. Early detection is the key to successful cancer treatment. The 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 checkups
7. Know your family history
Knowing about diseases that 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 of developing these cancers.
The CDC recommends gathering family health history from biological family members. This includes biological parents, grandparents, aunts, uncles, siblings, nieces, nephews, and children.
To gather your family's health history, ask your relatives:
- Who in your family has had cancer and what type of cancer?
- At what age were they diagnosed with cancer?
- are they still alive? If not, at what age did they die and what was the cause of their death?
Healthy lifestyle choices can make a difference to cancer risk
This means that many of us will be affected by cancer at some point in our lives, whether we are diagnosed with cancer ourselves or a loved one is diagnosed with cancer. Although there is no surefire way to prevent cancer, we all have the ability to protect ourselves and make healthy lifestyle choices that can reduce our risk of cancer.
Medically reviewed by David Cook, an attending physician at the University of California, Davis Comprehensive Cancer Center.
