Taking Control: Lifestyle Tips to Cut Your Cancer Risk

Cancer can feel like an out-of-your-control event, but research shows you have more power than you think. Mikkael A. Sekeres, Professor of Medicine and Chief of the Division of Hematology at the Sylvester Comprehensive Cancer Center, University of Miami Miller School of Medicine, estimates that roughly 40 percent of cancer cases are preventable through lifestyle changes. By adopting healthy habits now, you move from reacting to illness to proactively protecting yourself.

1. Move to Thrive

Regular physical activity helps regulate hormones, boost immunity and maintain a healthy weight. Whether you prefer brisk walking, cycling between work sites, or streaming a home workout, aim for movement that fits your schedule and keeps you energized throughout your day.

2. Eat for Balance

Fuel your body with colorful fruits, vegetables, whole grains and lean proteins. Minimizing processed foods and sugary drinks can lower inflammation and reduce risk factors linked to various cancers. Exploring farmers markets while traveling can make healthy eating an adventure.

3. Maintain a Healthy Weight

Excess body fat is associated with higher risks of cancers such as breast and colon. Monitor your weight with simple tools like a mobile health app, and set realistic goals that reflect your lifestyle and wellness journey.

4. Ditch Tobacco and Limit Alcohol

Smoking remains a leading preventable cause of cancer, while even moderate alcohol consumption has been linked to increased risk. Quitting tobacco and choosing alcohol-free days can make a major difference over time.

5. Embrace Sun Safety

Protect your skin from harmful UV rays by applying sunscreen, wearing hats and seeking shade during peak sun hours. Simple measures at the beach or on outdoor errands go a long way toward reducing skin cancer risks.

6. Prioritize Sleep & Stress Relief

Quality sleep supports cell repair and immune function, while chronic stress can disrupt hormone balance. Build a nightly routine, practice mindfulness or meditation, and seek balance even during busy work or study periods.

7. Stay Screened

Early detection saves lives. Talk with your healthcare provider about screening guidelines for your age and risk factors, whether it’s a mammogram, colonoscopy or skin check.

Adopting one small habit at a time can shift the odds in your favor. Start today by choosing a healthier option—whether it’s a walk after work, a veggie-packed meal or a night of restful sleep. Share your first step in the comments and inspire others to take control of their health journey.

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Taking control: Lifestyle tips to reduce your cancer risk

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