To avoid cancer, key strategies include lifestyle and environmental changes to reduce risk factors:
- Avoid all forms of tobacco and exposure to secondhand smoke, which is a major cause of multiple cancers.
- Maintain a healthy diet rich in fruits, vegetables, whole grains, and beans; limit red and processed meats, saturated fats, sugar-sweetened drinks, and alcohol intake.
- Exercise regularly and stay physically active to help control weight and reduce the risk of breast, colon, and other cancers.
- Maintain a healthy body weight since obesity increases cancer risk.
- Protect yourself from excessive sun exposure by using sunscreen, wearing protective clothing, and avoiding tanning beds to lower skin cancer risk.
- Limit exposure to environmental and industrial toxins such as asbestos and benzene.
- Prevent infections associated with cancer by getting vaccinated (e.g., HPV and hepatitis B vaccines) and practicing safe sex.
- Avoid risky behaviors like sharing needles and excessive alcohol consumption.
- Prioritize quality sleep as poor sleep may indirectly increase risk.
- Get regular cancer screenings and medical check-ups for early detection and prevention.
These recommendations are supported by major health authorities including Harvard Health, Mayo Clinic, Canadian Cancer Society, Cancer Research UK, WCRF, and others.
Following these steps can significantly reduce the risk of developing many types of cancer through a combination of healthy behaviors and preventive care.
