How to Prevent Cancer: 33 Small Things You Can Try Today

Shelby Langer, PhD, FSBM; Maija Reblin, PhD, FSBM; Melissa Vilaro, PhD, MPH; Nigel Brockton, PhD; Maxime Caru, PhD; Biswadeep Dhar, PhD; Madeleine Hardt, PhD; Jennifer Hay, PhD, FSBM; Carolyn Heckman, PhD, FSBM; Rebecca Hoover, PhD, RN, BSN, MMB; Linda Trinh, PhD, FSBM - SBM Cancer SIG

The Cancer Moonshot program seeks to reduce the cancer death rate by 50%, saving millions of lives within the next 25 years. A lofty goal, yet research suggests that we have the information and tools to make these dramatic reductions NOW.

We all have some inherent risk for cancer based on our genes and random chance, but there are many factors we can control to reduce our risk. Approximately 40% of cancers and 44% of cancer deaths can be prevented with lifestyle behavior changes. It can feel overwhelming to tackle major lifestyle changes. Consider instead small adjustments selected from a broad list of options to build up your defense against cancer in manageable ways.

Taking Small Steps Toward Cancer Prevention

Make movement a habit

• Guidelines suggest that adults should get 150-300 minutes of moderate intensity physical activity per week. But even light intensity physical activity can help. Think household chores, stretching, walking, etc.
• Move more and sit less. Take frequent breaks to stand up and move around.
• Take the stairs.
• Get outside and enjoy nature.
• Choose activities that you enjoy. Schedule time for movement so that it doesn’t get lost in the shuffle of life. Make it a natural part of your day. Set realistic goals so you feel the wins.
• Find a buddy or a group for accountability and to make it more fun.
• Combine an interest with movement. Listen to a podcast while walking.

Stop smoking

• Try to avoid places and situations that make you want to smoke.
• A mindfulness practice can help you manage the urge to smoke. You can learn to acknowledge urges but ride that wave until it subsides.
• Don't struggle needlessly on your own. Your doctor can help you find counseling, nicotine replacement tools, or other medications to reduce your urges.
• Use free resources like Quit lines, text messaging services, and apps.
• Managing stress, limiting alcohol intake, and moving can also help.

Maintain healthy nutrition and body weight

• Increase intake of fresh fruits and vegetables and whole grains, good sources of antioxidants and fiber.
• Use the New American Plate to plan meals. How many colors can you fill your plate with?
• Replace red and processed meats (which contribute to bad cholesterol and triglycerides) with fish, poultry, and beans.
• Skip sugary drinks. Try fruit-infused water instead.

Limit alcohol consumption

• Alcohol increases the risk for some common cancers, even at moderate levels of consumption. Less is best. If you drink alcohol, reduce the number of days per week that you drink and the number of drinks you have on any occasion.
• Non-alcoholic options have improved greatly. Find a non/low-alcohol beer, wine, or mocktail that you like.

Manage stress

Some people respond to stress in ways that further their cancer risk, for example by using alcohol and other substances. Instead...

• Practice a relaxation technique daily (meditation, muscle relaxation, deep breathing), even if just for a few minutes.
• Connect with friends/family who provide support and comfort.
• Participate in activities that you enjoy and find meaningful.
• Seek support from a mental health professional when stressors cannot be removed or are out of your control.
• Remember our theme of small bites? Keep goals small and realistic.

Limit UV exposure

• Find a sunscreen you like and will use. Apply it every day like brushing your teeth. This will help to build the habit. Sun damage is still possible on cold or cloudy days.
• Use a water-resistant broad-spectrum sunscreen (UVA and UVB protection) with a Sun Protective Factor (SPF) of 30 or higher.
• One application of sunscreen in the morning may not suffice. Take an easy-to-reapply sunscreen with you.
• Find a hat that you like, ideally with a wide brim. Keep one in your car or office just in case.
• Limit UV exposure between 10am and 4pm. If you can’t avoid these peak times, try to find shade.
• Conduct a skin self-exam to look for signs of sun damage.

Get screened

• Cancer screenings can identify pre-cancerous cells or early-stage cancers, which are more easily treatable. Recommendations differ by cancer type, age, gender, and cancer risk. These are nicely laid out by the American Cancer Society. See if you are up to date. If not, schedule a screening. Most health insurance covers cancer screenings.
• For annual exams, tie them to your birthday month or another date you'll remember.
• Schedule far in advance. Get it on the books!
• Find out about cancer-causing viruses such as HPV, h. pylori, HCV, HIV, EBV, HBV, and HHV8. Ask your provider whether you are eligible for vaccines to prevent these viruses or if you should be screened for them. If you test positive, there are treatments that can help prevent cancer and other health problems.

Illustration by Dr. Maxime Caru

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