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7 steps to reduce your risk
Small changes in your everyday life might help reduce your risk of cancer.
 By Mayo Clinic staff
Cancer prevention step 1: Don't use tobacco
All types of tobacco put you on a collision course with cancer. Rejecting tobacco, or deciding to stop using it, is one of the most important health decisions you can make. It's also an important part of cancer prevention. Even if you don't smoke, avoid exposure to secondhand smoke. Being around others who are smoking may increase your risk of lung cancer.
Cancer prevention step 2: Eat a variety of healthy foods
Though making healthy selections at the grocery store and at mealtime can't guarantee you won't get cancer, it may help reduce your risk.
The American Cancer Society recommends that you:
• Eat an abundance of foods from plant-based sources. Eat five or more servings of fruits and vegetables each day. In addition, eat other foods from plant sources, such as whole grains and beans, several times a day. Replacing high-calorie foods in your diet with fruits and vegetables may help you lose weight or maintain your weight. A diet high in fruits and vegetables has been linked to a reduced risk of cancers of the colon, esophagus, lung and stomach.
• Limit fat. Eat lighter and leaner by choosing fewer high-fat foods, particularly those from animal sources. High-fat diets tend to be higher in calories and may increase the risk of overweight or obesity, which can, in turn, increase cancer risk.
• Drink alcohol in moderation, if at all. Your risk of cancers, including mouth, throat, esophagus, kidney, liver and breast cancers, increases with the amount of alcohol you drink and the length of time you've been drinking regularly. Even a moderate amount of drinking — two drinks a day if you're a man or one drink a day if you're a woman, and one drink a day regardless of your sex if you're over 65 — may increase your risk.
Cancer prevention step 3: Stay active and maintain a healthy weight
Maintaining a healthy weight and exercising regularly also may play a role in cancer prevention. Being overweight or obese may increase your risk of cancers of the breast, colon, esophagus, kidney, stomach and uterus. Physical activity can help you avoid obesity by controlling your weight. Physical activity on its own may also lower your risk of cancers of the breast, colon, prostate and uterus.
Try to be physically active for 30 minutes or more on most days of the week. Once you achieve that goal, adding more exercise to your day may reduce your risk of certain cancers further.
Your exercise sessions can include such low-key activities as brisk walking, raking the yard or even ballroom dancing. Safe exercise programs are available for just about everyone. Your doctor or physical therapist can help design one for you.
Cancer prevention step 4: Protect yourself from the sun
Skin cancer is one of the most common kinds of cancer — and one of the most preventable. Although repeated exposure to X-rays or contact with certain chemicals can play a role, sun exposure is by far the most common cause of skin cancer.
Most skin cancer occurs on exposed parts of your body, including your face, hands, forearms and ears. Nearly all skin cancer is treatable if you detect it early, but it's better to prevent it in the first place.
Cancer prevention step 5: Get immunized
Certain cancers are associated with viral infections that can be prevented with immunizations. Talk to your doctor about immunization against:
• Hepatitis B. Hepatitis B can increase your risk of developing liver cancer. Vaccination is recommended for all babies in the United States. Certain high-risk adults also may need to be vaccinated.
• Human papillomavirus (HPV). HPV is a sexually transmitted virus that can lead to cervical cancer. The vaccine that protects against two cancer-causing types of HPV is recommended for girls ages 11 to 12. In addition, the Centers for Disease Control and Prevention recommends that the HPV vaccine be given to girls and women ages 13 to 26 who haven't completed the full vaccine series.
Talk to your doctor about whether you would benefit from immunizations to reduce your risk of cancer.
Cancer prevention step 6: Do Your Research
Research the ingredients of the personal care products and other products used on your skin.
Research shows that the FDA in the United Sates allows low percentages of ingredients that are known to be cancer causing in personal care products. The argument is that it is such a low dose that it can’t harm a person. However in the case of personal care products that are often applied several times a day and most likely every day, a person is actually being exposed to a larger percentage of the ingredient. My personal advice is to research the ingredients in your products. Do your research and make an educated choice.
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Cancer prevention step 7: Get screened
Regular screening and self-examination for certain cancers may not prevent cancer, but it can increase your chances of discovering cancer early — when treatment is more likely to be successful. Screening should include your skin, mouth, colon and rectum. If you're a man, it should also include your prostate and testes. If you're a woman, include cervix and breast cancer screening on your list. Be aware of changes in your body — this may help you detect cancer early, increasing your chances of successful treatment. If you notice any changes, see your doctor.
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