An oncologist has revealed four practical lifestyle changes that could notably reduce your risk of developing cancer and potentially extend your life. While it’s impossible to completely eliminate cancer risk, the World Health Organization (WHO) estimates that up to half of all cancer cases can be prevented through manageable daily habits.
Dr. Jiri Kubes, a radiation oncologist and medical director at the Proton Therapy Centre in Prague, shares his expert advice: “Although cancer cannot always be prevented, certain lifestyle choices significantly reduce the risk.” He recommends focusing on four key areas: quitting smoking, limiting alcohol consumption, maintaining a healthy diet, and staying physically active.
“Not smoking is the single most effective way to lower your cancer risk. Smoking introduces harmful chemicals linked to many types of cancer, not just lung cancer,” Dr. Kubes explains. According to the Centers for Disease Control and Prevention (CDC), smoking is responsible for nine out of ten lung cancer deaths, and it also impairs the body’s ability to fight cancer.
READ MORE: Heartfelt Tributes in Latest Death Notices and Funeral Announcements
READ MORE: Why Princess Anne Was Criticized by US Media for Not Being a ‘Fairytale Princess’
Alcohol intake also plays a significant role. “Drinking alcohol increases the risk of cancers including those of the liver and colon because it damages DNA and encourages cancer cell growth,” says Dr. Kubes. Cancer Research UK notes that alcohol contributes to seven types of cancer, such as breast, mouth, and bowel cancer, emphasizing that reducing alcohol consumption lowers risk.
Diet is another crucial factor. “Eating plenty of fruits, vegetables, and whole grains can decrease cancer risk, while excessive processed foods, saturated fats, and red meat should be avoided,” he adds. Macmillan Cancer Support estimates that improved nutrition could prevent up to one-third of cancers in the UK, highlighting the link between overweight and cancer risk due to poor diet and inactivity.
Regular exercise is equally important. “Physical activity not only helps maintain a healthy weight but also lowers inflammation and balances hormones,” Dr. Kubes points out. Ongoing research indicates exercise may strengthen the immune system, enhancing its ability to detect and destroy damaged cells. For instance, walking in nature several times a week can positively impact immune health.
The CDC supports these findings, revealing that adults who engage in consistent physical activity significantly reduce their risk of developing several common cancers.
Dr. Kubes also stresses understanding genetic factors: “If cancer runs in your family, you could be at higher risk. It’s vital to attend regular screenings for early detection.” He advises anyone concerned about their cancer risk or symptoms to consult their doctor promptly.
Adopting these four lifestyle adjustments—quitting smoking, reducing alcohol, eating healthily, and staying active—offers a powerful way to lower cancer risk and improve overall health.