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Chances are you or someone you know has been affected by one of the many types of cancer. According to the Centers for Disease Control and Prevention, it is the second leading cause of death for Americans, and projections from the American Cancer Society show there will be more than 2 million new cancer cases in the U.S. this year.
What’s more, a recent government-funded study of 17 National Cancer Institute registries shows cancer is on the rise among younger Americans, particularly women (who saw a 4.4% increase), Hispanic and Asian or Pacific Islander populations. The research also shows that gastrointestinal (GI) cancers are the fastest-growing type of cancer among younger people.
That said, it’s important to understand that many cancers are known as “preventable cancers” and that very few (up to 10%) of cancers are inherited. “Cancers that are preventable are ones that we can take adequate steps to reduce the risk,” Heather Thompson Mackey, a nurse and senior director of cancer prevention for the Prevent Cancer Foundation, tells Yahoo Life.
While certain immutable factors — such as race, age or genetic predisposition — can influence cancer diagnosis and survival rates, there are lifestyle changes that can improve one’s chances. “About 40% of cancers overall can be related to modifiable risk factors,” Mackey says. Here, she and other experts share ways to cut one’s risk.
Cut alcohol consumption
As the CDC notes, drinking alcohol is associated with an increased risk of getting a number of different types of cancer, including liver, prostate and pancreatic. “It’s best for cancer prevention to not drink at all,” says Mackey. However, she acknowledges that if people do drink, they should stick to no more than one drink (for women) or two (for men) per day.
Don’t smoke
According to the CDC, cigarette smoking is the No. 1 risk factor for lung cancer, with statistics showing that smokers are 15 to 30 times more likely to develop or die from lung cancer than non-smokers. But it’s not just lung cancer smokers should worry about.
“There are multiple other cancers that smoking impacts,” Dr. Andrew Hertler, an oncologist and chief medical officer for Evolent, tells Yahoo Life. “Everything from bladder cancer, to cancer of the head and neck region, to esophageal cancer and pancreatic cancer.” (For tips on quitting, look here.)
Know your body
Dr. April Spencer, surgical oncologist and founder of Dr. Spencer’s Global Breast Health and Wellness Center, tells Yahoo Life that people should stay aware of their bodies. Report any changes — such as a mole that’s changed shape or color, a mysterious lump or differences in how the breasts look or feel — to a doctor.
Practice safe sun exposure
While too much UV radiation is associated with increased risk of skin cancer, there are benefits to soaking up the sun — safely, oncologist Dr. Katie Deming tells Yahoo Life. “Vitamin D deficiency is correlated with certain types of cancer, including breast cancer,” says Deming, who recommends the Dminder app for calculating the optimal amount of sun you need. “Safe sun exposure is the best way to boost vitamin D levels.”
To stay safe and avoid burning, Mackey advises wearing sunscreen that is SPF 30 or higher whenever outside and avoiding intense periods of sun exposure between the hours of 10 a.m. and 2 p.m.
Stay up-to-date on vaccinations
Certain vaccines can help reduce your risk of certain cancers. “Over 90% of cases of cervical cancer are associated with HPV [human papillomavirus], and so HPV vaccination has been a game-changer,” says Mackey. She also recommends making sure you have a hepatitis B vaccine. This vaccine has been named the first “anti-cancer” vaccine by the FDA as it can prevent chronic hepatitis B infections, which help prevent liver cancers caused by the virus.
Eat a healthy diet
It sounds simple, but putting nutrition first can help. “Increase the intake of fruits and vegetables, and reduce the intake of red meat and processed foods and beverages high in sugar,” says Spencer.
Additionally, Mackey suggests avoiding lots of cured or smoked meats due to the ways in which they are processed, which increases your exposure to carcinogens.
Document your family medical history
“Knowing your family history, sharing it with your primary care doctor and determining if you’re someone who should undergo more aggressive screening or genetic testing is very important,” Hertler says. For example, if there’s a history of colon cancer in your family, it’s worth talking to your doctor about getting a colonoscopy before the recommended age of 45 and learning about other preventative measures.
“It’s important to know the types of cancer, and at what age those family members were diagnosed,” says Mackey. “Have that conversation with your doctor, even starting in your 20s.”
For those with a known history of cancer in the family, it’s also important to have conversations about which cancers you might be at risk for. While Hertler says he doesn’t always recommend genetic testing, which can help evaluate an individual’s cancer risk, there are algorithms doctors can use that help estimate a patient’s particular risk and whether or not it’s worth moving forward with genetic testing.
Additionally, prophylactic surgeries — in which an organ or gland is removed before any signs of cancer appear, such as a preventative mastectomy to get ahead of breast cancer — can decrease your odds of developing those particular cancers to about 99%. However, Hetler warns it’s not something that is always recommended and that it isn’t something to go into lightly.
“All of these are tough procedures for patients to go through psychologically and physically, and the alternative is always very aggressive screening programs,” he explains. “I’d emphasize that it’s always an individual decision as to whether to have prophylactic surgery.”
Stay active
A sedentary lifestyle is associated with an increased risk for various cancers. Meanwhile, research shows that getting at least 30 minutes of physical activity per day reduces the risk of colorectal, endometrial and postmenopausal breast cancers. The Department of Health and Human Services Physical Activity Guidelines for Americans also recommends 150 minutes to 300 minutes of moderate-intensity aerobic activity, 75 minutes to 100 minutes of vigorous aerobic activity, or an equivalent combination each week, along with muscle-strengthening exercises twice a week and balance training to reduce the risk of chronic conditions including cancer. And our experts agree: The more movement, the better.
Release emotional trauma
Our minds matter. “Studies show that children with emotional trauma are at a higher risk of developing cancer and other illnesses later in life,” says Deming. In fact, adverse childhood experiences can increase unhealthy behaviors as well as increase chronic inflammation, which causes wear and tear on the body, leaving it at an increased risk of cancer.
“Working through emotional trauma is one way to mitigate this increased risk of cancer,” she adds. Keeping children safe from adverse childhood experiences is also recommended.
Do your best to avoid pollutants and carcinogens
The National Toxicology Program (NTP) has identified a large number of chemical substances that are known to be human carcinogens, including formaldehyde, soot, coal tar and coal tar pitch, asbestos and aflatoxins. While Hertler notes that “we all are exposed all the time to pollutants and carcinogenic chemicals,” there are ways to limit that exposure. One way is test your home for exposure to radon, asbestos or lead, suggests Mackey.
“We talk a lot about testing for radon to make sure that you don’t have that chemical exposure and increase your risk of lung cancer,” says Mackey. Other things you can do are test for asbestos and lead in your home. Deming also advises checking for contaminants in your local drinking water or using a filtration system. And be mindful of the ingredients included in the products you’re shopping for, adds Spencer. “Only buy personal care products with minimal preservatives and that are free of possible carcinogenic toxins like parabens, BPAs and phthalates,” she says.
Get cancer screenings as recommended
From mammograms to colonoscopies, cancer screenings are essential in preventing the development of more advanced cancers, and in improving survival rates. Age and frequency recommendations vary — from age 21 for Pap smear to detect cervical cancer to age 50 for a prostate exam — and are subject to change given a person’s risk factors. How soon and how often you screen for certain cancers often depends on family history; the earlier your relatives were diagnosed, the more likely your providers will recommend screening at an earlier age.
Why is prevention key?
While there’s never any guarantee that someone won’t get ever get cancer, staying on top of one’s health can achieve better outcomes and make it more likely that, in the event of a diagnosis, the cancer is caught early. “The earlier it’s diagnosed, the greater the overall survival rates,” says Hertler, who has practiced oncology for over 40 years and has seen advancements in the screenings being developed.
Thinking about the rising cancer rates in the U.S. can feel pretty overwhelming, Mackey says, but she stresses the importance of being proactive.
“This is something that can be very frightening, but there’s a lot you can do to really empower yourself to take steps to reduce your cancer risk,” says Mackey. “We may not be able to prevent all types of cancer, but we can live the healthiest life we can … to reduce our risk.”
