Simple Steps to Lower Cancer Risk, According to Experts
As cancer continues to impact many lives in the United States, experts believe there are straightforward lifestyle choices that can help reduce the chances of developing this disease. According to the American Cancer Society, an estimated 2,114,850 new cancer cases will be diagnosed in 2026, which breaks down to roughly 5,800 new cases every day.
Dr. Loren Rourke, a breast surgical oncologist based in Texas and the author of “Real Talk, Real Hope: Breast Cancer Your Way,” insists that while no lifestyle change can completely prevent cancer, certain habits can significantly lower risk factors. Here are five simple but effective strategies that everyone can adopt for better health.
1. Maintain a Healthy Weight
Being overweight or obese is linked to a higher risk of at least 13 types of cancer. Dr. Rourke emphasizes that excess body weight may be the third-largest risk factor for breast cancer, following gender and age.
Research also indicates that medications like Ozempic and Wegovy, which are designed to support weight loss, might help lower the risk of cancer thanks to their effects on body weight and inflammation.
2. Stay Active
The American Cancer Society highlights the importance of regular physical activity in reducing cancer risk. Adults are encouraged to engage in 150 to 300 minutes of moderate activity or 75 to 150 minutes of vigorous activity each week.
Dr. Rourke points out that people often overlook how fitness impacts not only their heart health but also their mental well-being and vulnerability to various chronic illnesses. Being fit may even improve outcomes if cancer does develop, preparing the body and mind for any challenges.
3. Eat a Balanced Diet
A nutritious diet filled with vegetables, whole fruits, whole grains, and legumes can help lower the risk of cancer and premature death. However, Dr. Rourke notes that even individuals with healthy eating habits can still receive cancer diagnoses.
Her advice is to aim for a balanced diet with moderate portions and limit processed foods, emphasizing a closer connection to natural, farm-fresh ingredients.
4. Limit Alcohol and Avoid Tobacco
Cigarette smoking accounts for around 20% of all cancers in the U.S. Quitting smoking can significantly reduce this risk, regardless of age. Alcohol consumption is also linked to cancer, with estimates showing it contributes to about 5% of cases.
Dr. Rourke advises drinking alcohol only in moderation, as even light drinking has been associated with an increased risk of some cancers.
5. Keep Up with Screenings
Early detection is key in fighting cancer. Awareness of familial cancer history has grown, allowing for better screening and health checkups. Dr. Rourke believes that understanding one’s family history can aid in early detection and ultimately enhance survival rates.
She encourages individuals to not dismiss their health concerns and to consult their doctors if they notice any unusual changes. Relying solely on technology for health assessments can be risky; it’s essential to trust one’s instincts and seek professional advice when needed.
By following these straightforward strategies, individuals can enhance their overall health and potentially lower their cancer risk. Making healthier choices is not just about reducing the chances of illness; it’s about improving quality of life.
