10 evidence-based ways to reduce cancer risk

Reducing cancer risk involves adopting evidence-based lifestyle changes and preventive strategies. Start by avoiding all forms of tobacco, including secondhand smoke, and limiting alcohol consumption, both of which are strongly linked to multiple cancers. Prioritize a diet rich in fruits, vegetables, whole grains, and legumes while minimizing processed meats and charred foods. Maintain a healthy weight through balanced nutrition and regular physical activity (at least 150 minutes of moderate exercise weekly), as obesity and inactivity are key risk factors. Protect skin from UV radiation with sunscreen, protective clothing, and avoidance of tanning beds. Vaccinations (e.g., HPV, Hepatitis B) and avoiding exposure to environmental carcinogens like asbestos or air pollution further reduce risks. Regular cancer screenings (e.g., mammograms, colonoscopies) enable early detection, while safe sexual practices and avoiding needle-sharing lower infection-related cancer risks. Additional steps like breastfeeding, limiting hormone replacement therapy, and prioritizing sleep and stress management contribute to holistic prevention. Supported by global health guidelines, these proactive measures empower individuals to significantly lower their cancer risk through informed, actionable choices.