Cancer prevention: Practical steps to lower your risk

Here are simple, evidence-based actions you can take today to reduce your cancer risk. Small steps add up. Quit smoking or never start — tobacco causes many cancers. If you smoke, ask your doctor about proven quitting aids like nicotine replacement, varenicline, or counseling. Limit alcohol — aim for no more than one standard drink a day for women and two for men. Move more: 150 minutes of moderate activity a week lowers risk for several cancers.

Keep a healthy weight by combining activity with whole foods, more vegetables, and less processed food. Cut back on red and processed meats; swap in beans, fish, or chicken a few times a week. Protect your skin from UV: wear SPF 30+, cover up, and skip tanning beds. Get vaccinated: HPV vaccine prevents most cervical and some throat cancers. Ask your doctor about hepatitis B vaccination if you were not immunized as a child.

Stay aware of screenings that catch cancer early when treatment works best. Follow recommended checks: cervical screening, colon cancer tests, breast screening, and lung CT for high-risk smokers. Guidelines vary by age and country, so make a plan with your primary care provider. Know your family history: multiple relatives with cancer could mean genetic risk. If cancer runs in your family, ask about genetic counseling and testing.

Reduce exposure to known toxins: test your home for radon and follow workplace safety rules for chemicals and dust. Limit air pollution exposure when possible; use masks on bad air days. Be cautious with hormone therapies and weight-loss drugs; talk risks with your doctor. Screening and lifestyle cut risk but do not eliminate it — stay alert to symptoms like unexplained weight loss, lumps, or persistent pain. If something feels off, don’t wait.

Quick action checklist

Practical tips: schedule screenings on your calendar, track family history in a note, and pick one habit to change this month. Quit tobacco, book overdue screenings, get HPV and Hep B vaccines if eligible, cut alcohol, and move more. Test your home for radon and ask your workplace about safety controls. Write your family cancer history down and bring it to appointments. Local resources like quitlines, community clinics, and vaccination programs make action easier and cheaper.

When to see a doctor

See your doctor for any lasting changes: unexplained bleeding, a new lump, a cough that won’t go away, or sudden weight loss. If you have a strong family history, ask about genetic testing and more frequent screening. Don’t rely on internet worry—bring notes and get clear next steps from a clinician. Simple actions now increase your odds of spotting cancer early and reducing harm later.

Start with one change this week and keep building. Small, steady habits beat big, short-lived efforts. You’re not alone—ask for help. Neighbors, services can support you.