Simple Steps to Start Reducing Your Cancer Risk Today
By Dr. David Samadi
What if I told you following certain daily habits has the potential to reduce your risk of cancer? While no one can guarantee complete protection, making healthy choices could potentially reduce your risk of being diagnosed with cancer by almost 50%. That’s a huge benefit worth considering!
A 2024 study has shown that modifying certain lifestyle factors may lower cancer cases and deaths in the U.S.: Key lifestyle behaviors can make a big difference.
This is exciting news! Focusing on these healthy habits can help prevent many cancer cases. With cancer still being the second leading cause of death in the U.S., these steps are more important than ever.
Here are the four lifestyle habits you can start today to lower your cancer risk:
1. Quit Smoking (Or Never Start)
Smoking is a huge factor in cancer deaths, contributing to nearly half of the deaths from 12 types of cancer, including lung, bladder, stomach, and colon cancers. The message is simple: don’t smoke. If you already do, quitting is the most crucial step for your health. It’s tough, but it’s also essential for reducing your risk of cancer, heart disease, and many other serious conditions.
2. Drink Alcohol in Moderation (Or Not at All)
Excessive use of alcohol has been linked to an increased risk of cancers in several areas of the body, including the liver, breast, and colon. If you drink, stick to moderate levels—no more than two drinks daily for men and one for women. And if you don’t drink, there’s no need to start.
3. Maintain a Healthy Weight
Carrying extra weight increases your risk for several types of cancer, including breast (post-menopause), colon, and kidney cancer. With over a third of American adults classified as obese, keeping your weight in a healthy range is crucial. Staying mindful of your diet and staying active is the best ways to reach and maintain a healthy weight and to avoid cancer risks associated with obesity.
4. Stay Active
Exercise is a powerful tool in preventing cancer. Practicing regular physical activity is known for lowering the risk of colon, breast, and endometrial cancers. The goal is to get a minimum of 150 minutes of moderate exercise or 75 minutes of vigorous activity each week. Make it fun! Find activities you enjoy, whether it’s walking, swimming, or dancing. When exercise becomes part of your daily routine, you’ll find it easier to stick with it.
Additional Healthy Habits
Besides the four key behaviors above, here are a few more habits that can further boost your cancer prevention efforts:
- Eat a plant-based diet. Every day, choose to fill your plate with fruits, veggies, whole grains, nuts, and seeds. These foods are packed with cancer-fighting nutrients and antioxidants. The ideal servings per day are five of fruits and vegetables.
- Stay on top of screenings. To have cancer detected as early as possible, having regular check-ups and screenings, such as mammograms, colonoscopies, and Pap tests, are essential. Early detection saves lives!
- Get vaccinated against HPV. Human Papillomavirus (HPV) is linked to cancers of the cervix, penis, anus, and throat. Getting vaccinated can prevent most of these cancers.
Adopting these lifestyle changes and staying proactive about protecting your health, is the best way to greatly reduce your risk of cancer. Start today—your future self will thank you!
Dr. David Samadi is the Director of Men’s Health and Urologic Oncology at St. Francis Hospital in Long Island. He’s a renowned and highly successful board-certified Urologic Oncologist Expert and Robotic Surgeon in New York City, regarded as one of the leading prostate surgeons in the U.S., with a vast expertise in prostate cancer treatment and Robotic-Assisted Laparoscopic Prostatectomy. Dr. Samadi is a medical contributor to NewsMax TV and is also the author of The Ultimate MANual, Dr. Samadi’s Guide to Men’s Health and Wellness, available online both on Amazon and Barnes & Noble. Visit Dr. Samadi’s websites at robotic oncology and prostate cancer 911.