7 Ways to Reduce Your Cancer Risk

1. Avoid All Types of Tobacco

Using tobacco raises the chance of several cancers. Smoking and chewing tobacco can cause tumors in the lungs, mouth, throat, pancreas, bladder, cervix, and kidneys. Breathing in secondhand smoke also makes lung cancer more likely. If you want to quit, many tools and support options are available, including advice on products and strategies. Staying tobacco-free is one of the most reliable ways to lower cancer risk.

Quick Facts Table

Cancer Linked to Tobacco	Example Types
Smoking	Lung, throat, bladder, kidney, pancreas
Chewing tobacco	Mouth, throat, pancreas
Secondhand smoke	Lung

2. Choose Nutritious Foods Every Day

Eating plenty of fruits, vegetables, and other plant foods supports cancer prevention. Foods like whole grains, beans, nuts, and seeds provide fiber and helpful nutrients. Focusing your diet on these foods may lower the chance of getting cancer, especially if you limit processed meats, red meats, added sugars, unhealthy fats, and refined grains.

Drinking alcohol raises the risk of several kinds of cancer. Cutting back or not drinking at all lowers these dangers. A Mediterranean-style diet—rich in plant-based foods, healthy fats like olive oil, and fish instead of red meat—also supports a lower risk of some cancers, including breast cancer.

Foods to Increase

Fresh fruits and vegetables (aim for a variety of colors)
Beans and lentils
Whole grains (brown rice, oatmeal, quinoa)
Nuts and seeds

Foods to Limit

Processed and red meats (beef, pork, bacon, sausage)
Added sugars and sugary drinks
Foods high in saturated and trans fats
Refined grains (white bread, white rice)

Nutrients That Help

Fiber helps digestion and can lower the risk of colorectal cancer.
Vitamins from plant-based foods may help the body protect its cells.

3. Maintain a Healthy Body Weight and Stay Active

Excess body weight and not being active are linked to higher rates of many cancers such as breast, pancreas, liver, kidney, and colon. By managing weight and moving more, you can improve overall health and lower cancer risk.

Physical activity lowers the risks of breast and colon cancer directly. Aim for at least 150 minutes of moderate activity (like brisk walking) or 75 minutes of more intense activity (like running) every week. Simple changes like walking or biking instead of driving and using stairs boost fitness.

Physical Activity Level	Cancer Risk Impact
Little/no activity	Higher risk
Moderate (e.g. walking)	Lower risk
Vigorous (e.g. running)	Lowest risk

Staying active and keeping a healthy weight also helps control blood sugar, which may reduce the chances of some forms of diabetes-related cancer, like endometrial and pancreatic cancer.

4. Protect Skin from Sun Damage

Too much ultraviolet (UV) radiation, either from sunlight or tanning devices, causes most skin cancers. Sunburns and long-term UV exposure strongly increase the risk of skin cancer. Simple actions can keep skin safe and lower risk.

Stay in the shade during peak sunlight hours (10 a.m. to 4 p.m.).
Wear protective clothing such as hats, long sleeves, and sunglasses.
Use sunscreen daily with at least SPF 30 and reapply every two hours or after swimming/sweating.
Do not use tanning beds or sunlamps. They also emit harmful UV rays.

Sun Safety Tip	Benefit
SPF 30+ sunscreen	Shields against UV radiation.
Hat and sunglasses	Protects face and eyes.
Long sleeves and pants	Covers sensitive skin.

5. Get Vaccinated Against Key Viruses

Some infections make cancer more likely. Vaccines help prevent these risks. Two important vaccines are:

Hepatitis B: This virus can raise the risk of liver cancer. People in higher-risk situations, such as those with multiple sex partners, health workers, or anyone exposed to blood, should get vaccinated.
HPV (Human Papillomavirus): HPV spreads through sexual contact and can cause cervical, anal, and other genital cancers, as well as head and neck cancers. Getting vaccinated before becoming sexually active is best, but vaccines are available for teens and young adults.

Vaccine Summary Table

Vaccine	Cancer(s) Prevented	Who Should Get It
Hepatitis B	Liver cancer	Infants, at-risk adolescents & adults
HPV	Cervical, genital, oral	Preteens, teens, young adults

Vaccines for hepatitis B and HPV protect against infections that raise cancer risk.

6. Avoid Risky Behaviors

Certain choices and actions can expose people to viruses and substances that raise cancer risks.

Practice Safer Sex: Limiting sex partners and using condoms helps prevent infections like HIV and HPV. HIV increases the risk of cancers such as liver, anus, and lungs, while HPV is linked to cancers of the cervix, anus, throat, vulva, vagina, and penis.
Never Share Needles: Sharing needles can spread HIV, hepatitis B, and hepatitis C, all of which may raise the chances of liver and other cancers. Get help if drug misuse is an issue.

List: Common Risky Behaviors to Avoid

Unprotected sex or having many sexual partners
Sharing needles or syringes
Ignoring signs of viral infections

Choosing safer behaviors lowers exposure to viruses and reduces cancer risk.

7. Keep Up with Health Check-Ups and Cancer Screenings

Finding cancer early makes treatment more successful. Regular self-exams and screening for certain cancers—including skin, colon, cervical, and breast cancers—spot issues at earlier, more treatable stages. Talk to a healthcare provider to discuss the right cancer screenings based on age, gender, family history, and other risk factors.

Example Screenings Table

Cancer Type	Common Screening Tests	Who Should Consider Screening
Breast	Mammogram, Self-exam	Women age 40+, those at higher risk
Colon	Colonoscopy, stool tests	Adults over 45, those with family history
Cervix	Pap smear, HPV test	Women age 21+, sexually active women
Skin	Skin exam (self or professional)	All ages, especially fair-skinned