Every year, doctors identify nearly 2 million new cancer cases in the United States. From that group, there are nearly 610,000 cancer-related deaths. Those are staggering numbers. But there’s good news. Recent research shows that many of these deaths are preventable.
According to a study from the American Cancer Society (ACS), nearly 40 percent of deaths caused by 30 types of cancer are avoidable. Reducing your risk can be simple. By adopting some healthy lifestyle behaviors, you can protect your health, says Rafiullah Khan, MD, a hematologist and oncologist with The Christ Hospital Physicians–Hematology & Oncology.
“The results of this study are impressive, and I agree with them. For years, I’ve been educating patients in my clinic every day about these modifiable risk factors,” he says. “I’m a big preacher about what can be done to reduce our own individual risk factors, and I personally follow the advice myself.”
A quick look at the study
Researchers in this ACS study took a broad look at 30 types of cancer in the United States, including lung, breast and colorectal. They determined that 18 risk factors were tied to more than 700,000 new cancer diagnoses (excluding nonmelanoma skin cancer) in 2019. Those risk factors were also linked to roughly 262,000 cancer deaths in adults older than 30 that same year.
Of those 18 risk factors, the investigators determined these seven are the most important:
Understanding modifiable risk factors
Preventing cancer isn’t always possible. Your genetics or accidental exposure to harmful substances can play a role. That’s why controlling these modifiable risks is critical, says Dr. Khan. If you understand the impact of these behaviors, you can stack the deck in your favor.
Here’s what Dr. Khan says you need to know about the impact of modifiable risks:
Alcohol use
A nice dinner with a glass or two of wine can be relaxing. But this study shows even moderate alcohol intake can boost your cancer risk, especially for oral, gastric and liver cancers, Dr. Khan says.
According to the Centers for Disease Control and Prevention, moderate alcohol consumption is one drink per day for females and two for males. A single serving equals 5 ounces of wine or 1.5 ounces of hard liquor. Consider replacing your cocktail with a non-alcoholic option like sparkling water or tea.
Body weight
Carrying extra weight increases the risk for 13 types of cancer, Dr. Khan says. These cancers include endometrial, breast, colon and esophageal. And these cancer risks increase with time. Paying attention to your weight is critical.
Lack of exercise
Being inactive boosts your cancer risk and negatively impacts how well you handle treatment. In some cases, doctors decide which therapies to recommend based on how well you complete daily activities on your own. The stronger you are, the better you will handle treatment.
Poor diet
Eating too much red or processed meat and too few fruits and vegetables can put you at an increased cancer risk. Choosing a heart-healthy diet—like the Mediterranean diet—with more whole grains, lean proteins and fresh fruits and vegetables can help.
Missed screenings for cancer or cancer-causing infections
Early detection is key when it comes to battling cancer. Identifying disease sooner frequently makes it easier to treat, Dr. Khan says. So, it’s a good idea to keep up with the recommended screenings for breast cancer (age 40 for females), colorectal cancer (age 45), skin cancer (every year) and lung cancer (age 50 for people who smoke). Females should also be screened for human papillomavirus (HPV), the virus that causes cervical cancer. (Routine HPV vaccination before age 26 can prevent an HPV infection.)
Smoking
Smoking—and second-hand smoke exposure—boosts your risk for 12 cancers, including lung, oral, bladder, liver and kidney cancer. If you quit, though, your risk of cancer starts to drop immediately. And within 20 years, your cancer risk is equal to a non-smoker’s, according to the Centers for Disease Control and Prevention (CDC).
UV exposure
We need some sun exposure to soak up vitamin D. But if you’re outside longer than 10 minutes, put on waterproof sunscreen with at least SPF 30 and reapply every two hours. Consistently wearing sunscreen can cut your melanoma risk by 50 percent. And never jump into a tanning bed to boost your tan.
The takeaway message
Keeping tabs on this many behaviors can feel overwhelming. But Dr. Khan says it’s easier than you think to build and maintain healthy habits.
“Whenever I talk with my patients, I want them to know that making changes is within their reach,” he says. “I give them an actionable plan with a few bullet points. These simple steps help them incorporate healthy changes into their lives.”
All modifiable risks are important. But you may get the biggest risk reduction by focusing on exercise, smoking and weight.
To make these changes, Dr. Khan recommends:
Exercise. Try to get at least 150 minutes of exercise a week, including 10,000 steps a day. If you don’t have a treadmill or access to walking paths, that’s OK. Park at the back of parking lots or walk a path through your house.
Quit smoking. Quitting smoking is critical for you and your loved ones. The Christ Hospital has several smoking cessation resources to help.
Maintain a healthy weight. If your body mass index (BMI) is between 25 and 30 (Overweight) or Obese (BMI greater than 30), you’re at a higher risk of developing cancer. Losing weight through exercise and a balanced diet can protect your health. Just be sure to set reasonable, attainable goals, such as losing five pounds in six months or 10 pounds in a year.
Ultimately, Dr. Khan says paying attention to modifiable risks and choosing healthy behaviors gives you some power over your health. Plus, you could encourage your loved ones to make healthy choices, too.
Battling your cancer risk is largely about awareness and motivation,” he says. “We want patients to be more proactive and have more control over their health rather than being reactive after they get a cancer diagnosis. It’s much better to avoid a cancer than to have to treat one.”