Statistics show that more than 40% of people will be diagnosed with some form of cancer during their lifetime. That’s right — 2 out of 5 people will someday get medical news that nobody wants to hear.
So, how can you improve your odds of preventing cancer and avoiding that discussion? Let’s talk it through with oncologist Suneel Kamath, MD.
How to lower cancer risk
First things first: You can’t totally prevent cancer. All the healthy lifestyle changes in the world can’t guarantee that you’ll never develop the disease. Sometimes, unexplained things happen. Your genetics can’t be changed, either.
But that doesn’t mean you’re powerless against the disease, says Dr. Kamath. Decisions you make in day-to-day life can help lower your risk of getting cancer by more than 45%, according to global research.
“While cancer can occur for many different reasons, we see cases that could have been preventable,” he adds. “There are things you can do, actions you can take, that can improve your odds.”
Here’s what you can do to limit your chances of hearing the dreaded “C word” as a diagnosis.
Don’t smoke
Cigarettes and the smoke they produce contain chemicals that are, simply put, poisonous. These toxins can damage the DNA (or genetic blueprints) of your body’s cells to fuel cancer growth.
“Then, if cancer cells start to grow within your body, the chemicals in cigarettes also impair your body’s ability to repair DNA damage and kill those cancerous cells,” explains Dr. Kamath.
Nearly 9 out of 10 lung cancer cases are smoking-related, but smoking raises your risk of nearly every other type of cancer, too. The list includes various head and neck cancers and bladder cancer.
“From a public health standpoint, there’s a lot of opportunity to prevent cancer and save lives if people quit smoking,” he notes.
Eat more natural foods
Do you ever look at the ingredient list for what you’re eating and see words that … well, don’t seem real? If so, odds are, you’re gobbling down something that qualifies as an ultra-processed food.
Cancer risks rise when you eat foods loaded with additives and preservatives. Studies show an association between eating ultra-processed foods and several types of cancer, including breast, colorectal and pancreatic.
Adopting an eating plan (such as the Mediterranean diet) that focuses on more natural foods — like fruits, vegetables, lean meats and fish — can help with cancer prevention, says Dr. Kamath.
Limit alcohol
Alcohol is a known cause of cancer. Whether it’s beer, wine or liquor, your risk of getting cancer rises with every glass.
So, why does this happen? Basically, your body breaks down alcohol into a chemical that can damage your DNA and prevent repair of the damage. That can lead to out-of-control cell growth and cancerous tumors.
“No amount of alcohol is really safe,” states Dr. Kamath. “Drinking less is better than drinking more, of course, but if you’re regularly drinking any amount of alcohol, your risk of cancer goes up.”
Maintain a healthy weight
Conversations about weight and body fat can be difficult, but there’s a reason the topic comes up in health discussions: Having obesity and overweight increase your risk of many diseases, including cancer.
Research shows an association between having a high body mass index (BMI) and various types of cancer. (People with a higher BMI are also more likely to develop a second, unrelated cancer, according to the U.S. National Cancer Institute.)
“Obesity presents a modest increased risk for nearly every type of cancer,” says Dr. Kamath.
Exercise is typically a key part of weight management, but working out on a regular basis brings added health benefits that can also reduce your risk of cancer.
Manage sun exposure
The most common form of cancer in the United States is skin cancer — and you expose yourself to a main cause of it every time you walk outside during the day.
Ultraviolet (UV) radiation in sunlight can damage your skin and create the sort of cellular mayhem that eventually leads to cancer, explains Dr. Kamath. To protect yourself from UV rays and help prevent skin cancer:
- Use a broad-spectrum sunscreen with a sun protection factor (SPF) of 30 or higher.
- Wear sun-protective clothing plus a hat and sunglasses.
- Limit your time outside during peak sunlight hours.
It’s not just natural UV rays you need to watch out for either. Tanning beds can also increase your risk of skin cancer, including melanoma.
Practice safe sex
Practicing safe sex can do more than protect you against sexually transmitted infections (STIs). It can also reduce your cancer risk.
That’s because high-risk strains of STIs, such as HPV (human papillomavirus) and HIV (human immunodeficiency virus), have been linked to multiple types of cancer. The list includes:
- Cervical cancer
- Larynx, mouth and throat cancers
- Anal cancer
- Vaginal cancer and vulvar cancer
- Penile cancer
“Practicing safe sex is a huge benefit as far as cancer risk is concerned,” says Dr. Kamath.
Get vaccinations
Some vaccines help prevent cancer by protecting against viruses that can contribute to the disease. These vaccines work to stop certain infections before they cause harmful changes in your body.
Two notable examples include:
- HPV vaccine, which helps prevent infections that can lead to cervical, throat and anal cancer, among others
- Hepatitis B vaccine, which guards against a virus that can cause liver cancer over time
These vaccines work best before exposure to viruses, which is why they’re often given at a young age. But both can be given later in life, too.
Final thoughts
Don’t underestimate the positive effect of making a few simple lifestyle changes: “If you start making small adjustments that you can sustain, it can make a huge difference,” emphasizes Dr. Kamath.
These actions have a cumulative effect, too. Many bad habits established during your youth can lead to cancer cases later — so, the earlier you start making better choices, the better off you’ll be.
But if you’re older than that now, don’t fret: Making changes at any point in your life can limit your risk of cancer.
“It’s always a good time to start making healthy changes — and every little bit can help,” encourages Dr. Kamath. “Take the opportunity to maximize your protection against cancer.”
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