Cancer is one of the leading causes of death worldwide, but research shows that up to 50% of cancer cases may be preventable through lifestyle changes and early detection. While not all cancers can be avoided, adopting healthy habits can significantly reduce your risk.

1. Maintain a Healthy Weight

Being overweight or obese increases the risk of several cancers, including breast, colon, kidney, and pancreatic cancer. Excess body fat can lead to inflammation and higher levels of certain hormones that may promote cancer growth.

• Aim for a body mass index (BMI) between 18.5 and 24.9
• Focus on gradual, sustainable weight loss if needed
• Measure your waist circumference (less than 40 inches for men, 35 inches for women)

2. Stay Physically Active

Regular exercise helps regulate hormones, improves immune function, and aids in maintaining a healthy weight—all factors in cancer prevention.

• Get at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise weekly
• Include strength training at least twice a week
• Limit sedentary time—take breaks from sitting every hour

3. Eat a Cancer-Preventive Diet

Your food choices can either increase or decrease cancer risk. Focus on these dietary patterns:

• Eat more: Fruits, vegetables, whole grains, and legumes
• Choose lean proteins: Fish, poultry, beans instead of processed meats
• Limit: Red meat, processed foods, and sugary drinks
• Avoid: Charred or burned meats (which contain carcinogens)

4. Avoid Tobacco in Any Form

Tobacco use causes at least 15 different types of cancer and accounts for about 25% of all cancer deaths.

• If you smoke, seek help to quit (it’s never too late)
• Avoid secondhand smoke exposure
• Be aware that smokeless tobacco also causes cancer

5. Limit Alcohol Consumption

Alcohol is a known carcinogen linked to cancers of the mouth, throat, liver, breast, and colon.

• If you drink, limit to 1 drink per day for women, 2 for men
• Consider alcohol-free days each week
• Never binge drink (4+ drinks for women, 5+ for men in 2 hours)

6. Protect Yourself from the Sun

Skin cancer is one of the most preventable cancers with proper sun protection.

• Use broad-spectrum sunscreen (SPF 30+) daily
• Seek shade between 10 AM and 4 PM when UV rays are strongest
• Wear protective clothing, hats, and sunglasses
• Avoid tanning beds completely

7. Get Vaccinated

Certain viruses increase cancer risk, but vaccines can provide protection:

• HPV vaccine: Prevents cervical and other HPV-related cancers (recommended for preteens through age 26)
• Hepatitis B vaccine: Reduces liver cancer risk

8. Practice Safe Sex

Some sexually transmitted infections increase cancer risk:

• Use condoms to reduce HPV and HIV transmission
• Get regular STI screenings if sexually active

9. Get Regular Screenings

Early detection through screening can prevent cancer or catch it at more treatable stages:

• Mammograms for breast cancer
• Colonoscopies for colorectal cancer
• Pap tests for cervical cancer
• Skin checks for melanoma
• Low-dose CT scans for lung cancer (in high-risk individuals)

Talk to your doctor about which screenings are right for you based on your age, gender, and family history.

10. Reduce Environmental and Occupational Risks

Minimize exposure to known carcinogens:

• Test your home for radon
• Follow safety protocols when handling chemicals
• Filter drinking water if contaminants are a concern
• Choose natural cleaning products when possible

Sources: American Cancer Society, World Health Organization, National Cancer Institute