Cancer touches nearly every family in some way. You may know someone who’s gone through treatment or maybe you’re caring for a loved one right now.
While not all cancers can be prevented, you can take action to reduce your risk. And the steps you take to protect yourself can help you feel healthier, stronger and more in control.
Here are nine things you can do today to reduce your risk for cancer and protect yourself from other serious diseases like heart attacks, diabetes and stroke.
Live a lifestyle that helps reduce your risk for cancer
1. Maintain a healthy weight
Carrying extra weight, especially around your midsection, can increase your risk for certain types of cancer.
“Having a high body weight is linked to an increased risk of several types of cancer, including colorectal, uterine cancer and postmenopausal breast cancer,” said Shefali Birdi, MD, an internal medicine specialist with Banner MD Anderson Cancer Center at Banner Gateway Medical Center. “Excess body fat leads to chronic inflammation, which can affect hormone balance, cause mutations (changes) in cells and promote tumor growth.”
Here’s what helps:
- Eat more fruits, veggies, whole grains and lean proteins like chicken and fish.
- Watch portion sizes and cut back on sugar-sweetened drinks.
- Try to be active every day (more on that next).
Even a small weight loss can improve your health. Talk to your health care provider or a registered dietitian if you’re unsure where to start.
2. Move your body every day
Physical activity plays an important role in cancer prevention. It helps you stay at a healthy weight, supports your immune system and lowers inflammation in the body.
“Studies show that exercising regularly can help reduce your risk of developing certain types of cancer, including breast, colon, liver, kidney and endometrial cancers,” Dr. Birdi said.
Aim for:
- 30 minutes of moderate exercise (like a brisk walk) five days a week
- Or 75 minutes of vigorous activity (like jogging or cycling) each week
It doesn’t have to happen all at once. Even 10-minute walks add up!
Need inspiration? [Read how you can walk your way to better health.]
3. Eat more plants, less red and processed meat
What you eat can help lower your cancer risk. Focus on foods that come from plants. These are packed with vitamins, fiber and natural compounds that fight disease.
Fill your plate with:
- Fruits and vegetables (especially colorful and cruciferous ones like broccoli and kale)
- Whole grains like brown rice, oats and quinoa
- Beans, nuts and seeds
- Lean proteins like fish, chicken or plant-based options
Try to limit:
- Red meat (like beef, pork and lamb)
- Processed meats (like bacon, sausage and deli meats)
- Food high in added sugar or heavily processed
Dr. Birdi also suggests sipping on green tea.
“Some studies have indicated a possible link between green tea and a lower risk of certain cancers due to its antioxidant properties and other compounds such as polyphenols,” Dr. Birdi said. “Cruciferous vegetables like broccoli, cauliflower, cabbage and Brussels sprouts also have beneficial compounds that can contribute to cancer-fighting effects.”
Make smart choices about tobacco and alcohol
4. Quit smoking and chewing tobacco
Tobacco is one of the top causes of cancer — including lung, mouth, throat and bladder cancers. It also harms nearly every part of your body. The good news is that it is never too late to kick the habit.
“Even if you’ve already been diagnosed with cancer, quitting can help improve treatment results and reduce complications,” Dr. Birdi said. “It also lowers your risk of getting a second cancer.”
Tobacco includes:
- Cigarettes and cigars
- Vapes and e-cigarettes
- Chewing tobacco and snuff
Need help quitting? Banner MD Anderson Cancer Center offers a Tobacco and Nicotine Recovery Program. Ask your health care provider for a referral to get started.
5. Limit how much you drink alcohol
Alcohol is linked to several types of cancer, including:
- Breast cancer
- Liver cancer
- Colon and rectal cancer
- Esophageal and throat cancers
Even a small amount of alcohol can increase your risk.
Protect your skin from sun damage
6. Prevent skin cancer with daily protection
Skin cancer is the most common cancer in the U.S. and it’s often linked to sun exposure. UV rays from the sun and tanning beds can damage skin cells and lead to cancer.
“With a changing environment, there is increased UV exposure which is linked to many different health risks, including skin cancer,” Dr. Birdi said.
Protect your skin
- Stay in the shade between 10 a.m. and 4 p.m.
- Wear sunscreen with SPF 30 or higher every day – even on cloudy days.
- Reapply sunscreen every two hours (or after swimming or sweating).
- Wear a wide-brimmed hat, sunglasses and protective clothing.
- Skip tanning beds altogether.
Check your skin regularly for new or changing spots. If you are at high risk for skin cancer, get an annual skin check with your health care provider or dermatologist.
Stay up to date on vaccines and screenings
7. Get vaccinated
Some viruses can raise your risk for certain cancers, but vaccines can help prevent that.
Vaccines that protect you:
- HPV (human papillomavirus): Can prevent cervical, anal, vaginal, vulvar and some head and neck cancers
- Hepatitis B: Can lower your risk for liver cancer
“The HPV vaccine is the most effective when given in childhood or adolescence but adults, particularly up to age 45, can also benefit from it,” Dr. Birdi said.
Talk to your provider about the HPV vaccine, and if you haven’t had it, ask if it’s right for you.
8. Don’t skip screening tests
Screening tests can help find cancer early, when it’s easiest to treat and outcomes are often better. These tests are based on your age, family history and family risk.
Here are the basics:
- Colon cancer: Start screenings at age 45 (colonoscopy every 10 years or stool tests every one to three years)
- Breast cancer: Start annual mammograms at age 40
- Cervical cancer:
- Pap test every three years from age 21 or HPV test every five years starting at age 25
- At age 30, get an HPV test with or without a Pap test every five years (preferred) or a Pap test every three year
- Prostate cancer: Men should ask their provider about PSA testing around age 45
Screenings can save lives. Don’t wait to schedule an appointment today to talk to your provider or a Banner Health specialist.
Understand your risk
9. Know your family history
Did someone in your family have cancer at a young age? Certain cancers can run in families. Knowing your family’s medical history can help your provider recommend screenings or genetic counseling.
Ask about:
- What type of cancer family members had
- How old they were when diagnosed
- If multiple people on one side of the family were affected
Even if you can’t change your genes, knowing your risk can help you take action sooner.
Takeaway
Small changes, like eating better, staying active and avoiding alcohol and tobacco, can reduce your risk of getting cancer. At Banner MD Anderson Cancer Center, we’re here to support you. Whether you need help quitting tobacco, scheduling a mammogram or getting your HPV vaccine, our team is here to help.
Take the first step today. Find a provider or schedule a screening.
