Do you know how much we can control our chances of getting cancer, one of the biggest dangers to our health?
Cancer took nearly 10 million lives around the world in 2022 and affects 40 percent of us during our lifetimes. It's critical to understand how we can protect ourselves.
The choices we make have a massive impact on our risks. While our genes play a role, a recent global study found that half of the cancer deaths in men and almost 40% in women come from things that we can do something about and prevent.
In this blog post, I'll explain what those factors are, including the top three that we absolutely need to focus on. I'll show you the research on their dramatic impact and give you some practical steps you can start right away. These are the same steps I use with my patients. I'll also tell you about new discoveries that help us find cancer early when it's easy to cure, and before symptoms appear.
Table of Contents
Avoid Too Much Sun
Sunlight can hurt our skin cells. That's why too much sun can cause skin cancer, the most common type in the U.S.
Research shows that people who work outside have a 60% higher chance of getting skin cancer [1].
To protect our skin from the sun, we can do two things:
One study found that using sunscreen with SPF 15 or higher every day can lower the risk of a certain type of skin cancer [2].
Today, it's best to use sunscreen with SPF 50 or higher.
I use Beauty of Joseon sunscreen. It's SPF50+ and doesn't have any of the 12 ingredients the FDA wants more safety data on. It also uses newer filters such as bemotrizinol, which don't get absorbed through our skin.
If I didn't have access to that sunscreen, I'd use CeraVe 100% Mineral Sunscreen SPF 50.
It leaves a white film when applying it, but I prefer using a mineral-based sunscreen rather than other sunscreens with ingredients that need more study.
Exercise
Our bodies need to move. Exercising makes our immune system stronger, lowers insulin levels, and has other benefits that reduce cancer risk. Exercise acts like a shield for our cells, keeping them strong against threats.
A recent study followed over 750,000 people for 10 years. Those who exercised hard for 7.5-15 hours each week had a much lower risk for 7 out of 15 cancers studied, including colon and breast cancer [3].
Another study with 1.44 million adults showed a lower risk of 13 types of cancer in people who exercised regularly, including more than a 20% drop in risk for 7 cancers [4].
I know that starting to exercise can feel hard. Here's what I tell my patients:
- Find an activity we like so moving feels fun instead of a chore. If we love nature, try walking. If we like music, try dancing. Or, if we enjoy listening to books or podcasts, combine that with jogging or biking, and we won't even notice we're exercising.
- Aim for 30 minutes a day, five days a week. I love to go for a run, or if the weather is bad, I use my exercise bike at home, which I bought second-hand for $60.
But what if we're super busy? Here's a quick tip:
Do "exercise snacks." These are short bursts of exercise throughout the day—like push-ups, sit-ups, or other bodyweight exercises. Even during a quick 15-minute break at work, I fit in some exercise. These little "snacks" can add up and make a big difference in our health.
Eat Healthy Foods
The third thing we can do to guard against cancer is to eat healthy foods.
It makes sense that feeding our bodies well helps our cells stay strong and handle any damage. Doctors and scientists agree on this.
A big review of many studies found that eating healthy foods is linked to a lower risk of certain types of cancer [5].
So, what should we eat?
First, let's talk about what we should avoid. Some foods can increase our cancer risk.
For example, eating processed meats like hot dogs and bacon can be harmful. Many studies have found a link between eating these meats and a higher risk of colon cancer [6].
Processed foods in general are best to avoid. This includes things like chips, sodas, instant soups, frozen meals, and other convenience foods.
A recent study from France found that eating a lot of ultra-processed foods was linked to a higher risk of cancer, especially breast cancer [7].
On the flip side, eating healthy foods has great benefits.
You've probably heard of the Mediterranean diet. It focuses on eating lots of vegetables, nuts, whole grains, fish, and extra-virgin olive oil. A big study found that following this diet can lower the chance of dying from any cause by 9%, and reduce cancer deaths by 6% [8].
I also make sure to eat a lot of protein to get the most out of exercise.
Eating healthy might seem tricky, but it's really simple.
Here are the key things to remember:
- Avoid processed meats, sugary drinks, and processed foods.
- Eat plenty of fresh vegetables, whole fruits, and whole grains. Include protein sources like fish, beans, and nuts.
- To make sure I get all the vitamins and minerals I need, I take a Multivitamin. But just because I take one doesn't mean you have to, too.
Avoid Drinking Alcohol
The fourth way we can lower our cancer risk is to avoid drinking alcohol.
Why?
Alcohol can change our hormones and irritate our cells. It also appears to help other cancer-causing substances to spread more easily in our bodies.
One large study in Korea found that people who drank more alcohol had a higher risk of getting cancer. On the other hand, those who drank less had a lower risk [9].
Drinking alcohol is especially linked to cancers of the mouth, throat, liver, and breast [10].
So, how much alcohol is safe?
Even small amounts can increase our cancer risk. Research from the American Institute for Cancer Research found that drinking just one drink a day can raise the risk of several common cancers [11].
Their advice? It's best not to drink alcohol.
Maintain a Healthy Weight
The fifth risk factor has been estimated to cause an incredible 40 percent of all cancers in the U.S. as recently as 2014 [12].
Why does weight matter?
Having too much body fat can send harmful signals in our bodies. It can cause inflammation and make our cells grow more than they should, which can lead to cancer.
A study in the UK found that excess weight is linked to 41% of uterine cancers and over 10% of gallbladder, kidney, liver, and colon cancers [13].
Another study with over 1.7 million people showed that having a high BMI when we're young increases our cancer risk later in life.
When people who were obese lost significant weight, their cancer risk went down. For example, a study found that people who had gastric bypass surgery had a 60% lower risk of dying from cancer [14].
What can we do?
If we're not overweight, these findings can motivate us to stay healthy. If we are overweight, losing weight can be tough, but it's worth it.
Remember, being active and eating healthy help us maintain a good weight. So, avoiding obesity isn't something extra we need to do—it happens naturally when we focus on moving more and eating well.
If our weight is still too high, we can talk to a doctor about medications like Ozempic to help us lose weight. Using medicine isn't a bad thing—it's just another tool to help us stay healthy.
And don't worry, I have never received money from a pharma company. Not only is that unethical, but it's also illegal in New Zealand.
Don't Smoke
Smoking makes us much more likely to get lung cancer and at least 15 other types of cancer. It was responsible for 21% of all cancer deaths around the world in 2011 [15].
What can we do?
It's best not to start smoking at all. But if we do smoke, cutting back can still help a lot. A study found that smoking 15 cigarettes a day instead of 20 lowered the risk of lung cancer by 20% [16].
Quitting smoking has great benefits!
When we quit, we can feel better almost right away. Within two weeks, we might have more energy, feel healthier, and breathe easier [17].
How can we quit?
Quitting can be hard because nicotine is highly addictive, but it's definitely possible!
Here are some tips:
- Find motivation: Think about why you want to quit.
- Change routines: Avoid things that make you want to smoke.
- Use the four Ds:
- Delay: Light up for at least five minutes.
- Deep breathing: Take slow, deep breaths.
- Drink water: Keep your mouth busy.
- Do something else: Stay active to distract yourself.
Help is available!
There are medicines and support groups that can help us quit. Many communities have programs to support us on this journey.
Get Vaccinated Against Viruses
There are a number of cancer types, like cervical cancer, lymphoma, and gastric cancer, that have been convincingly linked to infections. In fact, it is estimated that 13 percent of all new cancers worldwide are due to infections [18].
An important example is cervical cancer.
In Scotland, women who were fully vaccinated against HPV (a virus that can cause cervical cancer) had no cases of cervical cancer [19].
What can we do?
Getting vaccinated can protect us from viruses that cause cancer. It's a simple and effective way to keep ourselves safe.
Catching Cancer Early with Screenings
Unfortunately, even if we follow all these steps, cancer can still happen. But we have another powerful tool to help us: catching it early.
Why is catching cancer early important?
When cancer is found early, it is smaller and hasn't spread. This makes it easier to treat and increases our chances of getting better.
How do we catch cancer early?
We use cancer screenings. These are tests that help us find cancer before we feel sick. There are screenings for breast, cervical, and prostate cancers. These tests have saved many lives by finding cancer early.
Here's a link to a guide about cancer screening recommendations: https://www.cancer.org/cancer/screening/american-cancer-society-guidelines-for-the-early-detection-of-cancer.html
But there's a problem.
Right now, the screening tests we have can only find a small number of cancers. About 70% of cancer deaths come from cancers that don't have good screening tests yet [21].
However, there's good news!
New technologies are being developed that might change this. These new tests use a simple blood sample to look for signs of cancer. They find tiny pieces of DNA or proteins from cancer cells, like a fingerprint that shows cancer is there. This could help us find many more cancers early, even the ones we don't have tests for yet.
One famous example is the Galleri test [22].
But we need to be careful.
These new tests are still being studied, and we need to learn more before we can use them for everyone. Right now, they aren't recommended for people who don't have any symptoms of cancer [23].
It's the same with full body MRI scans.
The American College of Radiology says there isn't enough evidence to recommend them for people without symptoms. These scans can find things that might not be cancer, leading to more tests that don't help and can even cause problems [24].
A clear example is ovarian cancer.
A big study looked at using ultrasounds and blood tests to find ovarian cancer. Over 16 years, these extra tests did not help people live longer or reduce cancer deaths [25].
Wrapping Up
Cancer is a serious threat, but we can take strong steps to lower our risks. By following healthy habits and using the best screening methods, we can avoid cancer more easily than ever.
But remember, cancer isn't the only health risk.
There are other conditions, like heart disease, that we should also watch out for. Just like with cancer, there are tests that can help us find these conditions early, so we can take action to stay healthy.
Want to learn more?
Check out our next post to discover the five simple blood tests that could save your life.
Stay healthy and take care!
References
- WHO Report on Sun Exposure and Skin Cancer
- The Lancet Study on Sunscreen Use
- Study on Exercise and Cancer Risk
- Study on Physical Activity and Cancer Risk
- Nutrition Reviews on Diet and Cancer Risk
- Meta-Analysis on Red and Processed Meat and Colorectal Cancer
- Study on Ultra-Processed Foods and Cancer Risk
- Meta-Analysis on Mediterranean Diet and Health
- Study on Alcohol Consumption and Cancer Risk
- The Lancet Study on Alcohol and Cancer
- American Institute for Cancer Research on Alcohol Consumption
- PubMed Study on Obesity and Cancer in the U.S.
- UK Study on BMI and Specific Cancers
- NEJM Study on Gastric Bypass Surgery and Cancer Risk
- Avoidable Cancer Deaths Globally
- Study on Smoking Reduction and Lung Cancer Risk
- Government Report on Benefits of Quitting Smoking
- Overview of Cancer Prevention
- Study on HPV Vaccination and Cervical Cancer in Scotland
- American Cancer Society Guidelines for Cancer Screening
- American Cancer Society on Multi-Cancer Early Detection Tests
- Galleri Test Performance
- American Cancer Society on Multi-Cancer Early Detection Tests
- American College of Radiology on Total Body MRI Screening
- NCBI Study on Ovarian Cancer Screening
