From City of Hope Cancer Center
By Jessica Wellman
February is National Cancer Prevention Month, a perfect time to focus on ways to reduce your risk of cancer. Some risk factors are out of your control, but, according to the American Cancer Society, over 40% of all cancer cases and deaths in the U.S. are linked to factors we can change. Simple lifestyle habits can make a real difference in preventing cancer and improving health.
Key Prevention Tips
You can lower your cancer risk by following a few basic habits:
- Don’t smoke and avoid second-hand smoke.
- Maintain a healthy weight.
- Eat a variety of fruits and vegetables, especially dark greens, oranges and reds.
- Exercise regularly.
Diet and Exercise
A healthy diet and regular exercise are important tools in cancer prevention. The American Cancer Society offers these suggestions:
Diet
- Choose fruits, vegetables and whole grains.
- Limit processed foods and high-fat or sugary items.
- Select fish, poultry and beans over red or processed meats.
Exercise
- Aim for 2.5 to 5 hours of moderate activity, or 1.25 to 2.5 hours of vigorous activity each week.
- Limit sedentary time, such as sitting on the couch or watching TV.
Additional Steps to Protect Your Health
There are other steps that can help prevent cancer, including:
- Limit alcohol consumption (one drink per day for women, two for men).
- Avoid too much sun and ultraviolet (UV) light.
- Practice safe sex and get recommended vaccinations, like those for HPV and hepatitis B.
- Schedule regular check-ups and screenings.
Cancer Screenings
Early detection is key. Some screenings can find cancer before symptoms appear and when treatment is most effective. Common cancer screenings include:
- Mammogram (for breast cancer)
- Pap smear (for cervical cancer)
- Colonoscopy (for colorectal cancer)
- Low-dose CT scan (for lung cancer)
Ask Your Doctor
It’s important to have a conversation with your doctor about your cancer risk and prevention plan. Here are some questions to ask:
- Which cancer screenings do I need now?
- What is the best weight range for me?
- How much exercise should I aim for each week?
By making simple lifestyle choices such as maintaining a balanced weight, eating nutritious foods, and staying active, you can significantly reduce your cancer risk. By staying proactive with screenings and maintaining healthy habits, you can feel empowered to protect your health and enhance your overall well-being.
For more information, visit cityofhope.org.