Evidence-Based Prevention Strategies for a Healthier Future
Did you know that over 40% of cancer cases and nearly half of cancer deaths can be linked to preventable causes? [1] While this statistic might sound concerning, it also brings hope. It means we have more control over our cancer risk than you might think.
What Role Do Lifestyle Choices Play in Cancer Risk?
Despite advances in medical technology and research funding, cancer remains a significant health concern in the United States. In 2024, medical professionals expect to diagnose approximately 2,001,140 new cancer cases [2]. However, here's something important to understand: research shows that about 90% of cancer cases are linked to environmental factors, including lifestyle choices [3].
This doesn't mean every cancer is preventable. Genetic factors and some environmental elements, such as exposure to ambient carecenogenics, remain beyond our control. But the good news is that many of the most common cancers can be influenced by the choices we make every day.
Which Lifestyle Changes Can Lower Cancer Risk?
Let's explore seven evidence-based lifestyle changes that can help reduce your cancer risk:
1. Eliminate Tobacco Use
Tobacco use contributes to 30% of all cancer-related deaths]. This isn't just about lung cancer— tobacco has been linked to multiple cancers, including mouth, throat, pancreas, bladder, cervix, and kidney cancers [4]. This includes all forms of tobacco: cigarettes, e-cigarettes, cigars, and chewing tobacco.
2. Maintain a Healthy Weight and Stay Active
Excess weight affects hormone production, particularly estrogen and insulin, which can encourage cancer growth]. The American Institute for Cancer Research recommends at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise weekly. Even small amounts of physical activity can make a difference—a short walk or bike ride counts!
3. Adopt a Healthy Diet
Up to 50% of preventable cancers are connected to our food choices. Focus on:
• Eating plenty of fruits and vegetables
• Choosing whole grains and beans
• Limiting red meat and processed meats
• Reducing foods high in calories, fats, and added sugars
Did You Know? People who follow a Mediterranean diet show lower risks of certain cancers, including breast cancer [4].
4. Limit Alcohol Consumption
Alcohol increases the risk of various cancers, including breast, colon, lung, kidney, and liver cancers. The American Cancer Society recommends avoiding alcohol altogether, but if you choose to drink, limit intake to no more than two drinks per day for men and one drink per day for women.
5. Practice Sun Safety
Skin cancer is both the most common and most preventable cancer in the United States [1]. Protect yourself by:
• Using broad-spectrum sunscreen with SPF 30 or higher
• Avoiding sun exposure between 10 a.m. and 4 p.m.
• Wearing protective clothing and seeking shade
• Avoiding tanning beds and sunlamps
6. Get Recommended Vaccinations
Some cancers are linked to viral infections that can be prevented through vaccination. The HPV vaccine protects against 90% of cancers caused by HPV [1]. Additionally, the Hepatitis B vaccine can help prevent liver cancer.
7. Schedule Regular Screenings
Early detection dramatically increases treatment success rates. Regular screenings are recommended for:
• Breast cancer
• Cervical cancer
• Colorectal cancer
• Lung cancer (for those at higher risk)
How Can I Start Making These Changes Today?
Remember, you don't have to make all these changes at once. Start with one or two that feel most manageable. Maybe it's adding a daily walk to your routine or including more vegetables in your meals. Small steps can lead to significant results over time.
The most important thing to understand is that while cancer can be frightening, we have more power than ever to prevent it. Research shows that these lifestyle changes can make a real difference in reducing your risk of cancer.
Take charge of your health today by choosing one of these prevention strategies to focus on. Your future self will thank you.
References
[1] UC Davis Health. https://health.ucdavis.edu/blog/cultivating-health/7-lifestyle-tips-to-reduce-your-cancer-risk/2024/02
[2] National Cancer Institute. https://www.cancer.gov/about-cancer/understanding/statistics
[3] ISGlobal. https://www.isglobal.org/en/-/90-of-cancer-cases-are-caused-by-environmental-factors
[4] Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/cancer-prevention/art-20044816
*Note: Always consult with your healthcare provider before making significant lifestyle changes, especially regarding exercise programs or dietary modifications.*
