Cancer prevention: take charge of your lifestyle
Lifestyle modification - cancer
Like any illness or disease, cancer can occur without warning. Many factors that increase your cancer risk are beyond your control, such as your family history and your genes. Others, such as whether you smoke or get regular cancer screenings, are within your control.
Changing certain habits can give you a powerful tool to help prevent cancer. It all starts with your lifestyle.
You probably know by now that smoking damages your lungs, raising your risk for bronchitis, emphysema, and lung cancer. And, you're probably well aware that lighting up also puts you at risk for many different types of cancers, as well as eye disease like cataracts and premature wrinkles, you know why you shouldn't smoke, it's just the quitting part you can't seem to get past. Let's talk about some helpful tips to help you quit smoking, for good this time. It's a familiar story, one that plays out over and over again among smokers. You vow to quit, and you have every intention of doing it, and then the cravings hit. And you can't think about anything but having a cigarette. You get irritable, and you start putting on weight. You think, Just one cigarette wouldn't hurt, would it? And then, before you know it, you're smoking again. Most smokers have tried to quit, and failed, several times. Even if you've failed before, you can still succeed at quitting. Many people have. You just need to find the technique that works for you. So, here are a few tips that can help. First, set a quit date. Write it down on your calendar and tell a few friends, so you'll be too embarrassed to back out. Before your quit date, throw out every cigarette in your house, car, and office. Also toss every ashtray, lighter, and anything else you need to smoke. Wash your clothes and clean your furniture so you won't have that smoky smell hanging around your house. Next, call your doctor. Ask about smoking cessation programs in your area. Also learn about tools that can help you quit, like medicines that reduce the urge to smoke, and nicotine replacement gums, lozenges, patches, and sprays. And then, plan what you'll do instead of smoking. If you smoke with your morning cup of coffee, drink tea or go for a walk instead. If you need a cigarette to keep your mouth busy, try chewing sugarless gum or nibble on a carrot stick. Stick to places where smoking isn't allowed, like smoke-free restaurants. And finally, reward yourself for not smoking. Put all that money that you would have spent on cigarettes into a jar. And once you've collected enough money, use it to take a trip or buy something you've wanted for a long time. Don't get discouraged. Quitting smoking isn't easy. If it were, everyone would have done it by now. Be persistent, reward yourself for the progress you've made, and keep at it until you finally conquer the urge to smoke.
You get the most benefit from exercise if you do it for at least 30 minutes a day for 5 to 6 days a week. But you do not have to do 30 minutes in a row. Recent studies suggest that you get the same benefits if you work out for 10 minutes 3 times a day that you do during a longer session.
Clothing which blocks or screens the harmful rays of the sun (UVA and UVB), in combination with wide-brimmed hats, sunglasses, and sunscreen, are all helpful in preventing damage to the eyes and skin. Any one of these by itself, even the sunscreen, may not be enough to prevent sun damage.
Quit Smoking and Using Tobacco
Quitting smoking has a direct and strong positive effect on your risk for cancer. Tobacco contains harmful chemicals that damage your cells and may cause cancer. Harming your lungs is not the only concern. Smoking and tobacco use cause many types of cancer, such as:
- Lung
- Throat
- Mouth
- Esophagus
- Bladder
- Kidney
- Pancreatic
- Certain leukemias
- Stomach
- Colon
- Rectum
- Cervix
Tobacco leaves and the chemicals added to them are not safe. Smoking tobacco in cigarettes, cigars, and pipes, or chewing tobacco can all give you cancer.
If you smoke, talk with your health care provider today about ways to quit smoking and all tobacco use.
Protect Yourself from UV Rays
The ultraviolet radiation in sunlight can cause changes to your skin. The sun's rays (UVA and UVB) damage skin cells. These harmful rays are also found in tanning beds and sunlamps. Sunburns and many years of sun exposure can lead to skin cancer.
It is unclear whether avoiding the sun or using sunscreen can prevent all skin cancers. Still, you are better off protecting yourself from UV rays:
- Stay in the shade.
- Cover up with protective clothing, a hat, and sunglasses.
- Apply sunscreen 15 to 30 minutes before going outside. Use SPF 30 or higher and reapply every 2 hours if you will be swimming, sweating, or outside in direct sun for a long time.
- Avoid tanning beds and sun lamps.
Maintain a Healthy Weight
Carrying a lot of extra weight creates changes in your hormones. These changes can trigger cancer growth. Being overweight or having obesity puts you at higher risk for:
- Breast cancer (after menopause)
- Brain cancer
- Colon cancer
- Endometrial cancer
- Pancreatic cancer
- Esophageal cancer
- Thyroid cancer
- Liver cancer
- Kidney cancer
- Gallbladder cancer
Your risk is higher if your body mass index (BMI) is high enough to be considered obese. You can use an online tool to calculate your BMI at
Exercise regularly and eat healthy foods to keep your weight in check. Ask your provider for advice on how to lose weight safely.
Get Regular Exercise
Exercise is healthy for all, for many reasons. Studies have shown that people who exercise seem to have a lower risk for certain cancers. Exercise can help you keep your weight down. Staying active may help protect you against colon, breast, lung, and endometrial cancers.
According to national guidelines, you should exercise for at least 2 hours and 30 minutes per week for health benefits. That is 30 minutes at least 5 days per week. Doing more is even better for your health.
Eat Healthy Foods
Good food choices can build up your immune system and may help protect you from cancer. Take these steps:
- Eat more plant-based foods like fruits, beans, legumes, and green vegetables
- Drink water and low-sugar drinks
- Avoid processed foods from boxes and cans
- Avoid processed meats like hotdogs, bacon, and deli meats
- Choose lean proteins such as fish and chicken; limit red meat
- Eat whole grain cereals, pasta, crackers, and breads
- Limit high-calorie fattening foods, such as French fries, doughnuts, and fast foods
- Limit candy, baked goods, and other sweets
- Consume smaller portions of foods and drinks
- Prepare most of your own foods at home, rather than buying pre-made or eating out
- Prepare foods by baking rather than broiling or grilling; avoid heavy sauces and creams
Stay informed. The chemicals and added sweeteners in certain foods are being looked at for their possible links to cancer.
Limit Alcohol
When you drink alcohol, your body has to break it down. During this process, a chemical byproduct is left in the body that can damage cells. Too much alcohol may also get in the way of healthy nutrients your body needs.
Drinking too much alcohol is linked to the following cancers:
- Oral cancer
- Esophageal cancer
- Breast cancer
- Colorectal cancer
- Liver cancer
Limit your alcohol to at most 2 drinks per day for men and 1 drink per day for women. Better yet, don't drink alcohol at all.
Have Regular Check-ups
Your provider can help you assess your risk for cancer and steps you can take. Visit your provider for a checkup. That way you stay on top of what cancer screenings you should have. Screening can help to detect cancer early and improve your chance of recovery.
Some infections can also cause cancer. Talk with your provider about whether you should have these vaccinations:
- Human papillomavirus (HPV). The virus increases the risk for cancers of the cervix, penis, vagina, vulvar, anus, and throat.
- Hepatitis B. Hepatitis B infection increases the risk for liver cancer.
When to Call the Doctor
Contact your provider if:
- You have questions or concerns about your cancer risk and what you can do
- You are due for a cancer screening test
References
Basen-Engquist K, Brown P, Coletta AM, Savage M, Maresso KC, Hawk E. Lifestyle and cancer prevention. In: Niederhuber JE, Armitage JO, Kastan MB, Doroshow JH, Tepper JE, eds. Abeloff's Clinical Oncology. 6th ed. Philadelphia, PA: Elsevier; 2020:chap 22.
Moore SC, Lee IM, Weiderpass E, et al. Association of leisure-time physical activity with risk of 26 types of cancer in 1.44 million adults. JAMA Intern Med. 2016;176(6):816-825. PMID: 27183032
National Cancer Institute website. Alcohol and cancer risk.
National Cancer Institute website. Harms of cigarette smoking and health benefits of quitting.
National Cancer Institute website. Obesity and cancer.
U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition. Washington, DC: U.S. Department of Health and Human Services; 2018.
Version Info
Last reviewed on: 9/6/2024
Reviewed by: Warren Brenner, MD, Oncologist, Lynn Cancer Institute, Boca Raton, FL. Review provided by VeriMed Healthcare Network. Also reviewed by David C. Dugdale, MD, Medical Director, Brenda Conaway, Editorial Director, and the A.D.A.M. Editorial team.
