Cancer remains one of the leading causes of death globally, but research increasingly shows that many cancers are preventable. While not all risk factors are within our control—like genetics or age—there are lifestyle and environmental changes we can make to significantly reduce our risk. Here are five evidence-based strategies to lower your cancer risk and support long-term health:

1. Avoid Tobacco in All Forms

Tobacco use is the single largest preventable cause of cancer worldwide. According to the World Health Organization (WHO), it accounts for more than 22% of cancer deaths annually. Smoking is directly linked to lung, throat, mouth, esophageal, pancreatic, bladder, and cervical cancers. Even smokeless tobacco can lead to oral and esophageal cancers.

Evidence:

The U.S. Surgeon General’s Report (2020) reaffirmed that quitting smoking at any age reduces the risk of cancer-related death. Moreover, even brief exposure to secondhand smoke increases the risk of lung cancer in non-smokers.

Takeaway:

If you use tobacco, seek support to quit. If you’re a non-smoker, avoid exposure to secondhand smoke.

2. Maintain a Healthy Body Weight

Being overweight or obese is linked to at least 13 types of cancer, including breast (postmenopausal), colorectal, kidney, endometrial, and esophageal cancers. Excess fat tissue can produce hormones like estrogen and insulin, which can fuel cancer development.

Evidence:

The American Cancer Society’s Cancer Prevention Study-II and multiple meta-analyses have shown a strong correlation between higher BMI and increased cancer risk, particularly when obesity is prolonged or begins early in life.

Takeaway:

Focus on sustainable lifestyle changes like balanced nutrition, regular physical activity, and managing stress to maintain a healthy weight.

3. Eat a Cancer-Protective Diet

A diet high in fruits, vegetables, whole grains, and legumes, and low in processed meats, red meat, and ultra-processed foods has been linked with reduced cancer risk.

Evidence:

A 2019 study published in The Lancet Oncology found that diets rich in fiber and whole grains are associated with lower risks of colorectal cancer. The World Cancer Research Fund recommends limiting red meat intake to less than 350–500g (cooked weight) per week and avoiding processed meat entirely.

Takeaway:

Fill half your plate with colorful vegetables, prioritize plant-based meals, and cut down on processed and red meats.

4. Be Physically Active

Regular physical activity not only helps maintain a healthy weight but also directly lowers the risk of several cancers—including colon, breast, and endometrial cancers.

Evidence:

The National Cancer Institute highlights that individuals who are physically active have a 20–30% lower risk of certain cancers compared to sedentary individuals. Exercise improves immune function, reduces inflammation, and regulates hormone levels.

Takeaway:

Aim for at least 150 minutes of moderate or 75 minutes of vigorous physical activity per week, as recommended by the WHO.

5. Limit Alcohol Consumption

Alcohol is classified as a Group 1 carcinogen by the International Agency for Research on Cancer (IARC). It is causally linked to seven types of cancer, including breast, liver, colorectal, and esophageal cancers.

Evidence:

A global study published in The Lancet Oncology (2021) estimated that 4.1% of all new cancer cases worldwide in 2020 were attributable to alcohol consumption. Even low levels of alcohol can increase risk, especially for breast cancer.

Takeaway:

If you drink alcohol, do so in moderation. The safest level of alcohol consumption for cancer prevention is none.

Final Thoughts

While no lifestyle change can guarantee cancer prevention, these evidence-backed strategies can significantly reduce your risk. Prevention is a powerful tool, and small, consistent changes in your daily habits can have a lasting impact on your health.

If you have a family history of cancer or other risk factors, talk to your doctor about personalized screening and prevention strategies. Stay informed. Stay proactive. Stay healthy.

— Dr. Saadvik Raghuram Y
HOD Medical Oncology, Arête Hospital |
Cancer Prevention & Care Specialist