In 2020, 1,603,844 new cancer cases were reported and 602,347 people died of cancer in the United States. [2] Often we cannot pinpoint the exact cause of a cancer diagnosis, but there are certain risks that can make one more at risk for developing certain types of cancer. Many of these risk factors can be reduced with small changes in our everyday routines.
Avoid Tobacco Products
Smoking cigarettes and tobacco products have been linked to lung cancer as well as several other cancer types. Chewing tobacco has been linked to several oral cancers and pancreatic cancer. Second hand smoke is also a risk factor for cancer.
Quitting smoking or use of tobacco products can greatly reduce one’s risk for developing cancer. There are many free resources and support groups for quitting tobacco use available online or you can contact your health care provider for additional information.
Sun Exposure
Skin cancer is the most common cancer in the United States. [5] Having a lighter skin complexion puts one more at risk for developing skin cancer but people of all races can be at risk. Use of sunscreen can greatly reduce the chances of developing skin cancer. Choose a sunscreen with an SPF of 30 or higher and apply prior to going outdoors. Always reapply after water exposure and if you sweat profusely. Apply sunscreen even on cloudy days, as the sun is still present even when obscured by clouds. Avoid tanning beds, as frequent tanning bed use is a known risk factor for developing skin cancer.
Diet and Exercise
Maintaining a healthy weight can greatly reduce one's chances for developing cancer. Obesity is listed as a risk factor for more than thirteen cancer types. [3] The type of diet and exercise regimen one should follow will vary by opinion but there are several overall tips we should all follow to reduce our risk for cancer and live a healthier lifestyle overall.
Limit alcohol consumption: Drinking alcoholic beverages can increase your risk for developing certain types of cancer. Studies show that drinking three or more alcoholic beverages per day can increase one’s risk for developing stomach and pancreatic cancer. [1] It is unknown exactly how much alcohol consumption is considered to be “safe” but adults can choose to abstain from alcohol completely or drink in moderation- two or less alcoholic beverages per day in men or one or less alcoholic beverages per day in women according to the 2020-2025 Dietary Guidelines for Americans. [4]
Limit red meat consumption: Red meat and other processed meats have been linked as a risk factor for colorectal cancer. Limit consumption to 12 to 18 ounces of lean red meat weekly and avoid processed meats such as deli cuts, sausages, bacon, ham, etc. One can also completely avoid red meat and aim for protein sources such as fish and poultry and focus on plant based sides.
Eat plenty of fruits and vegetables: Aim for a colorful plate. Prioritize a diet of fruits, vegetables, whole grains, and beans, and focus less on animal protein. Limit sugar, processed foods, and artificial sweeteners.
Be physically active: Be physically active in whatever activities you enjoy whether this is running, weight lifting, cycling, dance, yoga, etc. Sedentary behavior such as extended periods of sitting or lying down may also be a risk factor for certain types of cancer. Even a daily brisk walk can help one remain active and therefore reduce one’s risk for developing cancer.
Get Regular Medical Care
Screening and early detection go hand-in-hand with prevention. Do regular self exams. Be self aware of changes in your own body and report changes to your health care provider. See your primary care provider yearly for your annual exam. Inform your provider if you have any family history of cancer. There are many screenings in place for early detection of different types of cancer such as colonoscopies, mammograms, pap smears, etc. Ask your health provider about which would be most appropriate for you.
Sources:
Centers for Disease Control and Prevention. (2023a, March 13). Alcohol and cancer. Centers for Disease Control and Prevention. https://www.cdc.gov/cancer/alcohol/index.htm#:~:text=Some%20studies%20show%20that%20drinking,liquor%2C%20are%20linked%20with%20cancer.
Centers for Disease Control and Prevention. (2023, June 8). Cancer Data and statistics. Centers for Disease Control and Prevention. https://www.cdc.gov/cancer/dcpc/data/index.htm#:~:text=For%20every%20100%2C000%20people%2C%20403,the%20official%20federal%20cancer%20statistics.
Centers for Disease Control and Prevention. (2023b, August 9). Obesity and cancer. Centers for Disease Control and Prevention. https://www.cdc.gov/cancer/obesity/index.htm
Current dietary guidelines. Dietary Guidelines for Americans, 2020-2025 and Online Materials | Dietary Guidelines for Americans. (n.d.). https://www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials
Melanoma skin cancer statistics. Melanoma Skin Cancer Statistics | American Cancer Society. (n.d.). https://www.cancer.org/cancer/types/melanoma-skin-cancer/about/key-statistics.html Assessed and Endorsed by the MedReport Medical Review Board