Cancer has many causes, but a lot of them are linked to how you live. That means some of your risk is up to you. You can’t control everything, and your genes still matter, but your choices do too. What you do each day can make a difference.
You don’t need to be an expert or live a perfect life. You just need to start paying attention to the things that matter. Simple changes can go a long way. In this article, we will go over several strategies to help lower your risk of cancer.
1- Change your diet
One of the most effective ways to reduce your cancer risk is to change how you eat. Over time, changing diet habits help you optimize metabolic health through nutrition, which plays a key role in lowering cancer risk.
Food affects your body far beyond just weight. What you eat influences how your cells grow, how your body handles damage, and how your immune system works. A diet full of whole foods supports your body’s ability to protect itself. On the other hand, eating too much processed food, sugar, and red or cured meats can raise your risk.
You don’t need to follow a strict or trendy diet. Focus on simple swaps and better choices. Choose meals with fiber, healthy fats, and a mix of colors. Cook more at home when you can. Eat slowly. Pay attention to how different foods make you feel.
2 – Stay active
Staying active is another key part of lowering your cancer risk. You don’t need to run marathons or spend hours in the gym. What matters is moving your body on a regular basis. Physical activity helps manage weight, reduces inflammation, and improves how your hormones work which can influence cancer risk.
Aim to move every day, even if it’s just a walk. Use the stairs instead of the elevator. Stretch while watching TV. Ride a bike, garden, or clean the house with more energy. It all counts. If you sit for most of the day, make it a goal to stand up and move every hour.
Exercise also supports your mental health, which can affect your physical health more than you think. Stress and low mood can lead to poor sleep, unhealthy food choices, and less movement. Keeping your body active helps break that cycle.
3 – Avoid tobacco
Tobacco is one of the leading causes of cancer, and avoiding it is one of the most important choices you can make. Smoking harms nearly every part of your body, not just your lungs. It increases the risk of cancer in the mouth, throat, pancreas, bladder, and more. Even if you’ve smoked for years, stopping now still helps. Your body starts to repair itself soon after you quit.
Chewing tobacco and other forms carry serious risks too. And secondhand smoke isn’t safe. Breathing in smoke from others can still damage your health. If you live or work around people who smoke, ask them to smoke outside or away from shared spaces.
