Small Lifestyle Changes to Help Prevent Cancer
Cancer can feel like a big, scary word. But the good news is, there are simple steps you can take to help lower your risk. While there’s no guaranteed way to prevent cancer, making small changes to your daily habits can make a big difference over time. In this article, we’ll walk through the choices you can make to protect your health and take charge of your future.
Don’t Smoke and Avoid Secondhand Smoke
If you smoke, quitting is one of the best things you can do for your health. Smoking is linked to many types of cancer, including lung, mouth, throat, and bladder cancer. Even if you’ve smoked for years, stopping now can still lower your risk.
Not a smoker? That’s great—but be careful about secondhand smoke. Breathing in smoke from others can also increase your risk of cancer. Avoid places where people are smoking, and don’t be afraid to speak up if someone lights up near you.
Stay Up to Date on Screenings
Cancer screenings are tests that can help find cancer early, sometimes before you have any symptoms. Finding cancer early means treatment may work better and be less complicated.
Common cancer screenings include:
Mammograms for breast cancer
Colonoscopy or stool tests for colon cancer
Pap tests and HPV tests for cervical cancer
Lung cancer screening for people with a long history of smoking
Prostate-specific antigen test (PSA) for prostate cancer
Skin cancer screening to check for skin cancers from sun exposure
Ask your doctor which screenings you need and how often to get them. Staying on top of these tests is one of the smartest ways to protect your health.
Eat More Fruits and Vegetables
Your diet can play a big role in your cancer risk. Fruits and vegetables are packed with vitamins, fiber, and antioxidants—all of which support your body’s ability to stay healthy. Try to fill half your plate with colorful produce at each meal.
Also, try to cut back on processed and red meats, which have been linked to certain cancers. Swap in fish, chicken, beans, or whole grains more often. You don’t need to change everything overnight—start with one healthy swap at a time.
Get Moving Every Day
Regular physical activity helps you stay at a healthy weight, boosts your mood, and lowers your risk of several types of cancer, including breast and colon cancer. You don’t have to run marathons. Even gentle movement counts.
Try activities like:
Walking around the block
Gardening
Chair exercises
Water aerobics
Aim for about 30 minutes of movement most days. You can break it up into shorter sessions if needed.
Keep a Healthy Weight
Extra weight can raise your risk for many types of cancer, including breast, colon, and pancreatic cancer. If weight loss feels hard, focus on small steps like cutting back on sugary drinks, adding more vegetables to meals, and moving a little more each day. Even a small weight loss can bring health benefits.
Limit Alcohol
Drinking alcohol can raise your risk for cancers of the mouth, throat, liver, breast, and more. If you drink, try to do so only in moderation. For most adults, that means no more than one drink per day. And if you don’t drink, there’s no reason to start.
Protect Your Skin
Skin cancer is one of the most common types of cancer, especially in older adults. The good news is that it’s also one of the most preventable.
To stay safe in the sun:
Use sunscreen with SPF 30 or higher every day, even on cloudy days
Wear a wide-brimmed hat and long sleeves when outdoors
Stay in the shade when the sun is strongest (10 a.m. to 4 p.m.)
Avoid tanning beds
Get Vaccinated
Some cancers are linked to viruses. Getting vaccinated can help protect you. For example:
The HPV vaccine can prevent cervical and other cancers caused by the human papillomavirus
The hepatitis B vaccine can help prevent liver cancer
Ask your doctor if you’re up to date on these vaccines or if they’re recommended for you.
Make Sleep and Managing Stress a Priority
Sleep and stress may not seem like cancer risks, but both can affect your immune system and your body’s ability to heal. Aim for 7–8 hours of sleep per night. If you’re feeling stressed, try calming activities like deep breathing, light stretching, or talking to a friend.
Your Choices Matter
You don’t have to overhaul your whole life overnight to reduce your cancer risk. Each small step—whether it’s eating more veggies, going for a walk, or staying on top of your checkups—adds up to better health over time. Talk to your doctor about what changes make sense for you. You have more power than you think.
Every positive choice you make is a step toward better health. There’s no perfect path, but every small change you make—day by day—helps lower your risk and supports a stronger future. Keep going—you’re doing great.
Sources:
Centers for Disease Control & Prevention: Preventing Cancer
Mayo Clinic: Cancer prevention: 7 tips to reduce your risk