In the U.S., one out of every two men and one out of every three women will be diagnosed with cancer, according to the American Cancer Society. The numbers are eye-opening and more than a little frightening. But it’s important to know that cancer is not inevitable. In fact, a study published in a journal by the American Cancer Society found that 40 percent of all cancers in adults 30 and older (with the exception of melanoma) could potentially be prevented with healthy lifestyle choices. While there’s no magic potion that can protect you from cancer, there are actions you can take to lower your risk. Here are eight of those.

  1. Don’t use tobacco. Tobacco is linked to a number of different cancers, including but not limited to bladder cancer, cervical cancer, esophageal cancer, stomach cancer and lung cancer, according to the National Cancer Institute. If you don’t use tobacco products now, don’t start. And if you need help quitting, visit smokefree.gov. In addition, be aware that secondhand smoke is also known to cause lung cancer and may increase your risk for other cancers. While you may not be able to always avoid tobacco smoke, you can make your home and car smoke-free places to protect yourself and your family.
  2. Maintain a healthy weight. People who are overweight or obese face a higher risk of developing at least 13 different types of cancer than those who maintain a healthy weight, according to the National Cancer Institute. They also face an elevated risk of dying from cancer. If you are concerned about your weight, talk to your doctor about steps you could take.
  3. Keep alcohol to a minimum. Alcohol is the third most preventable risk factor when it comes to cancer, according to the American Cancer Society, behind tobacco and obesity. Despite the fact that alcohol is a known carcinogen, many people are unaware of the risks it poses. The American Cancer Society Guidelines state that it’s best not to drink any alcohol; however, those who do wish to drink should keep it to one drink per day for women and two per day for men.
  4. Eat healthy foods. Your diet plays a significant role in your overall health, and it’s important to choose nutrient-rich foods that give you energy and help you reach a healthy weight. The American Cancer Society encourages people to eat lots of fruits and vegetables in a wide range of colors, along with legumes, like beans and peas, and whole grains. At the same time, people should limit consuming things like red meat and processed meat, sugary drinks, highly processed foods and refined grains. Need some specific ideas on what to add to your grocery list? Check out this article published by MD Anderson Cancer Center that highlights 36 foods that may help lower your cancer risk.
  5. Commit to an exercise routine. Research shows that exercise can lower your risk of developing cancer. Not only that, but working out can also lower your risk for complications and relapse and may even extend your life. The American Institute for Cancer Research recommends being active for 150 minutes a week. That means just 30 minutes a day, five times a week, or 50 minutes a day, three times a week. Throughout the day, aim to move more and sit less, whenever you can.  
  6. Protect your skin from the sun’s harmful rays. Skin cancer is the most common type of cancer in the U.S., with nearly 9,500 people getting a diagnosis every day, according to the American Academy of Dermatology (AAD). To lower your risk for skin cancer, the AAD suggests the following actions:
    • Wear broad-spectrum sunscreen that’s water-resistant and SPF 30 or higher.
    • Aim for the shade, especially between 10 a.m. and 2 p.m., when the sun’s rays are strongest.
    • Wear sun-protective clothing, a broad-brimmed hat and sunglasses with UV protection.
    • Avoid tanning beds.
  1. See your doctor regularly. Your primary care doctor knows you and your health best. If you’ve undergone regular physicals, that gives them a baseline, which enables them to quickly notice any changes and act. In addition, they can talk to you about your cancer risks and help you devise a plan to lower those risks. If you have children between the ages of 9 and 12, talk to your doctor about the HPV vaccine, which can prevent six types of cancer.
  2. Schedule your cancer screenings. When cancer is identified early, it’s easier to treat. Cancer screenings are designed to check for signs of cancer even before you’ve experienced symptoms. Talk to your doctor about which screenings are right for you. Some examples of screenings include:
    • Mammograms, which check for signs of breast cancer (recommended to begin at age 40 for women with an average risk of breast cancer)
    • Colonoscopies, which check for signs of colon cancer (colorectal cancer screening is recommended for everyone beginning at age 45)
    • Cervical cancer screening, which may include Pap smears and HPV testing (recommended for people with a cervix, beginning at age 21)

If the health insights above feel familiar, there’s a good reason. While this article is aimed at actions that may lower your risk for cancer, in truth, many of the same habits included here may also help lower your risk for other so-called “lifestyle diseases,” such as heart disease, diabetes, stroke and high blood pressure. So if you want to improve your overall health and lower your risk for a chronic health condition down the line, including but not limited to cancer, you know exactly where to start.