How to prevent cancer with everyday habits

Cancer is the second leading cause of death in the U.S., but certain kinds can be prevented or more easily treated when you follow healthy lifestyle habits.  

5 ways to prevent cancer

According to the American Cancer Association, nearly half of all cancer deaths could be prevented with changes in lifestyle, like quitting smoking and getting cancer screenings.       

1. Avoid tobacco and alcohol

Smoking, vaping, chewing and even inhaling secondhand smoke can increase your risk of cancer. All forms of tobacco, whether inhaled or absorbed, contain cancer causing carcinogens. Likewise, alcohol in all forms also contains carcinogens and can contribute to esophageal, oral, liver, breast and bowel cancers. It’s never too late to quit tobacco or drinking. A variety of free resources can offer guidance and support.       

2. Maintain or increase your physical activity

You don’t have to run marathons to prevent cancer, but getting active or increasing your current activity level can help. Whether you’re working on continuing your fitness journey or starting a fitness regimen altogether, choose an activity level that’s right for you.     

3. Eat a healthy diet

Studies show that eating a mostly plant-based diet can help cut your cancer risks. Aim for whole foods like fruits, nuts or seeds, vegetables, whole grains and beans, and healthier protein sources like fish, cheese, eggs or tofu. Avoid saturated fats, trans fats and excessive red meat, extra-processed food and junk food. Eating healthy can also help you maintain a healthy weight, which reduces risk of certain cancers.      

4. Keep up with preventive care and screenings 

Generally, the earlier a cancer is found, the easier it is to treat. As medical technology evolves, doctors understand more about cancer and biology. 

Significant ways to prevent cancer include keeping up with your regular preventive care, reporting changes in your body to your primary care provider, and completing routine screenings recommended by your provider based on age, demographic, lifestyle, etc. 

Depending on your individual health factors, a provider may recommend cancer screenings for your lungs, prostate and testicles, breasts, skin, colon or rectum, or other parts of your body. Other preventive care, like vaccines, can reduce the risks of certain cancers.      

5. Wear sunscreen

According to the Skin Cancer Foundation, skin cancer is the most common cancer in the world with 1 in 5 people in the United States developing skin cancer by age 70. However, skin cancer is the most preventable form of cancer and can be avoided by limiting time in the sun, wearing protective clothing and applying sunscreen. 

Can cancer be 100% prevented?

Unfortunately, cancer can’t be entirely prevented, though not engaging in unhealthy lifestyle habits can reduce your chances of certain cancers. 

For example, never smoking or vaping can vastly lower your risk of lung cancer, but less avoidable environmental factors like radon can also cause lung cancer. Limiting or abstaining from alcohol can drastically reduce your chances of liver cancer, but certain viral or genetic conditions can also cause liver cancer. 

The important thing to remember about preventing cancer is balance. Preventing cancer by increasing certain habits, like healthy eating, exercise and cancer screenings, and decreasing bad habits like inactivity, smoking and drinking can balance out environmental, genetic and other unavoidable causes of cancer. 

Cancer prevention myths

Just as there are legitimate cancer prevention tips, there are some that have evolved from misconceptions. Some popular misconceptions about avoiding cancer are harmless, but some can actually hinder prevention or increase cancer risk.

Myth: Cancer is genetic, so it can’t be prevented. 
Truth: Cancer can be genetic, but even if you carry the genes for a certain cancer, you’re not guaranteed to get it. Having a genetic disposition to cancer makes prevention even more important. 

Myth: Drinking red wine prevents cancer. 
Truth: Though many may want to believe it’s true, red wine is still alcohol, and alcohol contains cancer-causing carcinogens. It’s best to avoid or limit consumption of alcohol. 

Myth: Taking vitamins and minerals can prevent cancer.
Truth: It’s true that taking vitamins and minerals can help boost health in certain areas, but it hasn’t been proven that supplements can decrease the risk of developing cancer. Research is still out there, but it’s recommended to get your vitamins and minerals from eating a healthy diet. 

Myth: All processed foods cause cancer.
Truth: Processed foods can make eating healthy easier. For example, canned fruits and frozen vegetables can add nutrients to a meal if fresh fruit or vegetables aren’t available. Overall, you should stick to minimally processed foods. This means less fast food, packaged snacks and processed meats, but you can certainly add in frozen or canned foods for healthy side dishes.  

Taking action to avoid cancer 

When you’re equipped with the right prevention tools, making small changes can lead to big changes. It’s important to recognize when you need to make changes in your lifestyle to avoid cancer, but you don’t have to do it alone or all at once.      

Long-term health benefits start with small changes

• Search online for healthy meal ideas and plans.
• Find exercise that is right for you and meets you where you’re at. 
• Establish routine physicals with a primary care provider.
• Take your first steps to quit alcohol or tobacco use.      

Find trusted resources

• Therapy and mental health support can help you make small changes.
• Support groups and like-minded individuals can provide encouragement and accountability.
• Legitimate health care resources can keep you updated on new prevention tactics and other cancer-related findings.