Cancer is a common and widespread diagnosis, with expected new cases to reach over 2 million in 2025 (American Cancer Society, 2025). Chances are, if you are reading this article, cancer has affected you or someone you love. Because of this, cancer organizations and societies have extensive research into how to reduce the risks of cancer and what an individual can do to remain healthy.
While some causes of cancer remain unknown, there are lifestyle factors that play a significant role in developing the disease. Up to 40% of cancers are estimated to be preventable with lifestyle changes (American Cancer Society, 2025). Aside from cigarette smoking, diet and exercise play a vital role in avoiding the disease. Having excess body fat increases the risk of uterine, gallbladder, esophageal, liver and kidney, pancreas, stomach, colon, breast, prostate, and ovarian cancers. People who follow dietary and exercise guidelines can reduce their risk of being diagnosed with cancer by up to 20%. Having a healthy diet also reduces complications from the disease and can reduce dying from cancer by 25% (ACS, 2025).
Most of us know we should eat our vegetables and avoid excess sugar, but sometimes life makes it challenging and confusing to stay on track. Below are some tips to reduce your risk of cancer by following the American Institute for Cancer Research’s recommendations (American Institute for Cancer Research, 2025).
1. Be physically active.
Adults should aim for 150 minutes of moderate exercise a week, which is about 20 minutes a day. To make this goal more achievable, find ways to be active daily:
- Go for a 10-minute walk during your lunch break.
- Find an exercise class that you actually enjoy.
- During extreme weather, find free exercise videos on YouTube.
- If you are a current cancer survivor, check out Capital Health’s free classes on our calendar of events!
2. Eat a diet rich in whole grains, vegetables, fruits, and beans.
Plant foods should make up half of your plate at mealtimes. However, if this seems too overwhelming, find small ways to include more color in your current diet.
- Add your favorite vegetable to your cheese omelet—try spinach, mushrooms, or even peppers and onions.
- Include more lettuce on your sandwich at lunch, or get a side of vegetable soup instead of chips.
- Top your oatmeal with banana slices or berries.
- Focus on what you can ADD to your meals instead of what to remove.
3. Limit consumption of “fast foods” and other processed foods high in fat, starches, and sugar.
Life can make it difficult to have enough time to make all meals at home, so preparing your meals for the week helps reduce the urge to go to the drive-thru.
- You can prepare quick and easy meals at home with frozen vegetables, microwaveable rice pouches, and semi-prepared meat like rotisserie chicken with limited effort.
- Be sure you are eating enough during the day to avoid energy crashes and cravings that make the drive-thru tempting.
4. Limit consumption of red and processed meat.
Red and processed meats, including beef and pork, deli meats, pepperoni, breakfast meats, and hot dogs, are known to cause colon cancer and should be limited to less than 15 oz. a week.
- Look for nitrate/nitrite-free or “uncured” options if/when selecting processed meats.
- Choose ground chicken or turkey for your meatloaf or chili.
- Replace your turkey or ham sandwich with chicken salad or tuna salad.
- Limit pizza toppings like pepperoni and sausage.
- When choosing beef and pork, aim for grass-fed and leaner cuts (like 90% lean ground beef) or pork loins instead of ribs and fatty steaks.
5. Limit alcohol consumption.
The recommendations for men to have less than two drinks per day and women to have one drink per day are likely too high. Alcohol is a known cause of many cancers and should be limited whenever possible, but on special occasions, moderation is ok.
- Try alcohol-free mocktails, or ask your server if they can make your drink a “virgin” version.
- Wine is not a better choice than other alcohol – all alcohol is digested the same.
6. Limit consumption of sugar-sweetened beverages.
This includes soda, sweetened iced teas, and specialty coffee drinks. Avoid drinking these daily, as they often add calories and can cause dips in energy throughout the day. A 100% juice option is better but should not be consumed all day.
- Aim for water to be your primary fluid during the day.
- Flavor water with fruits or flavor enhancers.
- Diet and sugar alternative beverages are calorie-free options that can be consumed in moderation (research is limited on the causation of cancer from aspartame).
- Carry a water bottle with you to avoid dehydration, which can increase appetite, lower energy, and increase cravings.
7. Do not use supplements for cancer prevention.
Supplements like vitamins and minerals may be necessary at times, but they are not regulated by the FDA, making most of them risky.
- Choose supplements with the USP label, which indicates third-party testing.
- Most vitamins are better absorbed and digested alongside a food source and have additional benefits when consumed together.
- Talk with your doctor to be sure you’re only taking necessary supplements.
8. Maintain a healthy weight.
The number on the scale does not always equal health. BMI is a tool used to estimate health risks but does not determine them. Excess body fat, even at a normal BMI, can still increase the risk of cancer.
- Talk with a dietitian to determine the best weight for you.
- Small reductions in body fat can significantly impact your health and risk.
Remember, taking small steps like these can significantly impact your health. Everyone is different, so it is important to find lifestyle changes that work for you and that you can consistently practice. Diet extremes can sometimes be more harmful than making small changes, and having control of your diet can significantly reduce your risk of cancer. Celebrate National Cancer Prevention Month in February by making one small change to your diet.
References
American Cancer Society (2025). Cancer facts and figures. Retrieved from https://www.cancer.org/content/dam/cancer-org/research/cancer-facts-and-statistics/annual-cancer-facts-and-figures/2025/2025-cancer-facts-and-figures-acs.pdf
American Institute for Cancer Research (2025). Cancer prevention. Retrieved from
https://www.aicr.org/resources/blog/studies-show-cancer-prevention-recommendations-lower-risk-of-many-cancers-and-help-survivors/