15 WAYS TO REDUCE YOUR CANCER RSIK

1. Don’t Smoke or Use Tobacco

Smoking is the single biggest preventable cause of cancer. It’s linked to lung cancer, throat cancer, and many others. If you don’t smoke, don’t start. If you do, there are resources out there to help you quit—talk to your doctor, join a support group, or try nicotine replacement therapies.

2. Maintain a Healthy Weight

Carrying extra weight increases your risk for several types of cancer, like breast, colon, and kidney cancers. Maintaining a healthy weight doesn’t mean crash dieting. Focus on balanced meals, regular physical activity, and portion control to stay on track.

3. Eat a Balanced Diet

Think of food as fuel for your body. Fill your plate with fruits, vegetables, and whole grains. These foods are packed with nutrients that protect against cancer. Limit processed foods and red meats—they’re delicious but can increase cancer risk if eaten too often.

4. Exercise Regularly

Getting active doesn’t have to mean running marathons. A brisk walk, dancing, or even gardening counts as exercise. Try to move your body for at least 30 minutes a day—it helps control your weight and reduces inflammation, both of which lower cancer risk.

5. Protect Your Skin

Your skin is your largest organ, so take care of it! Use sunscreen with at least SPF 30, wear protective clothing, and avoid the sun during peak hours. And yes, tanning beds are just as harmful as direct sun exposure—so skip them altogether.

6. Limit Alcohol Consumption

Alcohol may be part of celebrations, but drinking too much can increase your risk for cancers like liver and breast cancer. Try to stick to moderate drinking—that’s one drink a day for women and two for men.

7. Get Vaccinated

Some infections can lead to cancer, but vaccines can protect you. For example, the HPV vaccine reduces the risk of cervical and throat cancers, and the hepatitis B vaccine protects against liver cancer. Ask your doctor if you’re up-to-date on your shots.

8. Avoid Exposure to Carcinogens

Carcinogens are substances that can cause cancer. They’re found in things like tobacco, asbestos, and even air pollution. Be cautious about the products you use and the environments you’re in—ventilate your home, use non-toxic cleaners, and test for radon if necessary.

9. Get Regular Screenings

Early detection saves lives. Routine screenings like mammograms, colonoscopies, and Pap smears can catch cancer early, when it’s most treatable. Talk to your doctor about which screenings you need based on your age and family history.

10. Know Your Family History

Cancer can run in families. If you know that certain cancers are common in your family, share that information with your doctor. They might recommend genetic testing or earlier and more frequent screenings for you.

11. Stay Hydrated

Drinking enough water helps flush out toxins and supports your body’s natural processes. Aim for about 8 glasses a day, but listen to your body—you may need more if you’re active or in a hot climate.

12. Manage Stress

Chronic stress doesn’t just make you feel bad—it weakens your immune system and can increase your cancer risk. Take time for yourself, whether that’s yoga, meditation, reading, or just a quiet moment to breathe.

13. Get Enough Sleep

Sleep is when your body repairs itself. Not getting enough sleep can throw your hormones off balance and weaken your immune system. Try to establish a bedtime routine and aim for 7-8 hours of quality sleep each night.

14. Breastfeed if Possible

If you’re a new mom, breastfeeding has benefits for both you and your baby. It lowers your risk of breast and ovarian cancer and provides vital nutrients for your child. It’s not always possible, but it’s worth considering if you can.

15. Avoid Excess Sugar and Processed Foods

A diet high in sugar and processed foods can lead to weight gain, and as we know, obesity is a risk factor for cancer. Try swapping sugary snacks for fruits or nuts and choose whole, minimally processed foods whenever possible.

Key Takeaway

Reducing your cancer risk doesn’t have to be overwhelming. Small, consistent changes can make a big difference in your overall health. Start with one or two tips that resonate with you, and build from there. You’ve got this!