Cancer remains a significant global health challenge, responsible for approximately 9.7 million deaths in 20221. Lung, breast, and colorectal cancers are among the most prevalent types, contributing substantially to the global cancer burden. However, a considerable number of cancer cases may be preventable through lifestyle modifications. Additionally, screening programs for high-risk individuals play a crucial role in reducing cancer incidence and improving patient outcomes. According to the WHO, an estimated 20–50 percent of cancers are preventable2. This highlights the importance of a two-pronged approach that emphasizes both lifestyle changes and regular screenings to support long-term health and enhance cancer outcomes. This article explores the evidence behind the role of cancer screening and lifestyle modifications in prevention and improved prognosis.
Lifestyle Choices to Lower Cancer Risk
Nutrition and Diet
Nutrition and diet are thought to play a significant role in our susceptibilities to different diseases. However, the data is stronger for some diets than for others. For instance, there is a well-established connection between excessive alcohol consumption and liver damage and cancer3. Furthermore, the large mixture of foods we consume in our diets makes pinpointing specific causes challenging.
Evidence-based Recommendations:
Based on the available evidence, the American Cancer Society (ACS) and the Centers for Disease Control and Prevention (CDC) have made the following recommendations to reduce cancer risk. Diets that may lower the risk of cancer include4–6:
- Diets rich in fruits, vegetables, whole grains, and lean proteins
- High-fiber diets
- Omega-3 fatty acids abundant in fish, eggs, seeds, and nuts.
Foods to Limit:
- Processed and red meats are linked to higher colorectal cancer rates.
- Sugary drinks and highly processed foods are associated with obesity and cancer risk.
Practical Tips:
- Slowly adjust to a new diet rather than switching things up completely right away
- Gradually replace sugary drinks with water
- Try sliced raw vegetables as a snacking alternative
- Incorporate fresh fruits like berries into your dessert
- Try to avoid purchasing sugary drinks of highly processed foods at the store
Data Correlating Cancer with Red Meat Consumption
It is difficult to prove a link between different types of food and disease, so we often rely on correlation data, which compares how much of a certain food we consume with how much a disease occurs. The graph below compares the annual overall cancer incidence (OCI) with red meat consumption (RMC) across different regions and countries between 1997 and 2017. Each dot represents a different region or country. We can see that as RMC increases, so does OCI7. Using statistical analysis, the researchers found a significant correlation between these two factors. This means that when one factor changes, the other is likely to change in a predictable way. In 2015, the International Agency for Research on Cancer (IARC) designated red meat a probable carcinogen based on studies like this8.
Physical Activity and Weight Management
Higher body weight and lack of exercise are associated with a variety of different health conditions, including cancer9,10. Thus, focusing on these areas can help you to reduce your risk of different types of cancer.
Benefits of Regular Exercise:
Physical activity has been shown to reduce the risk of breast, colon, and other cancer types11. This is thought to occur through different mechanisms, including improved hormone levels, boosted immune function, and reduced inflammation12.
Recommended Guidelines:
The ACS recommends 150-300 minutes of moderate or 75-150 minutes of vigorous activity weekly4. Finding a type of exercise you enjoy doing regularly is important for keeping up with your goals.
Maintaining a Healthy Weight:
Obesity is linked to at least 13 types of cancer, and losing just 5 percent of body weight may reduce risk13. Therefore, maintaining a healthy weight is important for individuals looking to lead healthier lives and reduce their chances of developing disease. Here are some tips that can help you to be more active in your daily life and help with weight reduction14:
- Do physical activities you enjoy; this will help you stick to them
- Stay active with friends and family by engaging in activities like walking or jogging together
- If you have limited time, add physical activities to your already established routine by taking the stairs instead of the elevator at work
Limiting Alcohol and Avoiding Tobacco
Alcohol consumption and tobacco use are among the most well-established factors linking what we consume to our cancer risk. While it’s commonly believed that alcohol primarily harms the liver and tobacco affects only the lungs, both substances actually increase the risk of developing multiple types of cancer.
Alcohol and Cancer:
- Alcohol increases the risk of cancers of the breast, liver, colon, and esophagus15.
- Guidelines: limit to no more than 1 drink per day for women and 2 for men16.
Tobacco Use:
- Smoking causes about 30 percent of all cancer deaths, including 80 percent of lung cancers17.
- Stopping smoking significantly reduces your likelihood of developing cancer depending on how long you have stopped for. It also reduces the chances of those around you developing disease. For support on how to quit, consider calling the CDC Quitline18,19.
Secondhand Smoke and Environmental Toxins:
In addition to avoiding taking in smoke through tobacco products, it’s important to be aware of avoiding smoke in your surrounding environment. This can include reducing your exposure to secondhand smoke and ensuring that the air you are exposed to in your indoor spaces is clean20.
Reducing Environmental and Occupational Risks
There are several harmful chemicals you may be exposed to in the environment or at your workplace. These include asbestos, radon, and benzene, all of which have carcinogenic properties. Exposure to these harmful chemicals increases cancer risk21. Therefore, it is important to follow safety practices at work and use appropriate safety equipment.
Understanding Cancer Risks in Diet and Exposure
We are exposed to various chemicals and molecules through our diet, lifestyle, and environment, all of which can contribute to cancer risk. However, directly proving a causal link between these factors and cancer is challenging for scientists. As a result, guidelines are often based on correlational data, such as the information shown in Figure 1. Adhering to recommendations—especially for well-established risk factors like alcohol consumption and smoking—can help lower your risk of developing cancer.
If I Have a Genetic Predisposition to Cancer, What Can I Do?
What is Genetic Predisposition?
There are certain types of cancer that are caused by heritable genetic variants. This means there are certain markers in your genes that may make you more susceptible to certain types of cancer, and they are passed down from your parents. Some cancers run in families, and well-known examples of cancer-associated genes include mutations in BRCA1 and BRCA2 genes, which increase an individual risk of developing breast and ovarian cancer22.
What Should I Do if I Have a Genetic Predisposition to Cancer
Although you cannot change your genetics, you can reduce your risk of developing cancer through preventive strategies. However, the first step is understanding your genetic predisposition. If cancer runs in your family, consider genetic testing for known cancer-associated variants. This can help assess your risk and guide appropriate actions, such as preventive surgery to remove high-risk tissue, medication, or lifestyle modifications23,24.
Can Lifestyle Changes Help?
Adopting healthier lifestyle choices can help lower your risk of developing cancer, even if you have a genetic predisposition. Additionally, it can reduce the likelihood of other lifestyle-related diseases, such as liver disease and heart conditions. Researchers have studied the relationship between healthier lifestyle habits and cancer risk, as well as how these factors interact. While further research is needed, evidence suggests that, for certain cancers, maintaining a healthy lifestyle can help counteract the risks associated with genetic variations. Let’s take a closer look at the following graph to explore this further.
This graph illustrates the relationship between genetic and lifestyle factors in colorectal cancer risk. On the right, individuals are categorized into three groups based on their genetic risk: low, intermediate, and high. Within each genetic risk group, individuals are further divided by their lifestyle index (LI), where a higher LI reflects greater adherence to a healthy lifestyle—meaning a nutritious diet, no smoking, moderate or no alcohol consumption, and regular exercise.
The y-axis (Hazard Ratio, HR) represents the relative risk of developing cancer. The graph shows that higher genetic risk is generally associated with an increased likelihood of colorectal cancer. However, within each genetic risk group, individuals with a healthier lifestyle tend to have a lower risk compared to those with poorer lifestyle habits. In simple terms, the further the line is to the right, the higher the risk.
It's important to note that this is just one example, and the relationship between genetics, lifestyle, and cancer risk is complex. The impact of these factors varies depending on the type of cancer and individual circumstances. Additionally, all risk values are shown relative to the group with low genetic risk and a high lifestyle index, which serves as the reference point25.
The Role of Screening in Cancer Prevention
Importance of Early Detection
Early detection plays a crucial role in improving cancer survival rates. The earlier the cancer is diagnosed, the higher the chances of survival, as early-stage cancers are typically easier to treat and less likely to spread to other parts of the body. For example, breast cancer has a 99 percent five-year survival rate when detected early and confined to the breast tissue. However, this rate drops to 32 percent if the cancer has metastasized to other areas26.
Screening can help to identify precancerous conditions in addition to established tumors, making it an incredibly valuable tool for early detection and improving cancer survival. Screening enables preventive measures to be taken, which can include increased screening and monitoring schedules or specific treatments or surgery.
Examples of successful screening procedures that have helped to reduce cancer mortality include pap smears, which have reduced cervical cancer mortality and incidence by at least 80 percent, and mammograms, which have lowered breast cancer mortality27,28.
Recommended Screening Guidelines
It's important to recognize that screening services can be costly for healthcare systems, particularly when applied to large populations. Additionally, some screening methods, such as computed tomography (CT), involve exposure to ionizing radiation and carry a risk of false positives. These false positives can lead to unnecessary medical procedures and undue stress for patients29. This is why screening is generally recommended for individuals in higher-risk categories.
The following graph is from a study highlighting the impact of screening using colonoscopy on colorectal cancer incidence and mortality. By looking at the orange line, we can see an increased uptake in colonoscopies, which is associated with decreases in the incidence and mortality of colorectal cancer30. This graph is representative of much of the data for other cancers, which show that an increase in screening leads to improved outcomes.
General Screening Recommendations:
- Breast Cancer: Start at 40 for average risk; earlier if high risk31,32.
- Colorectal Cancer: Begin at age 45; earlier if family history exists33.
- Lung Cancer: Low-dose CT scans are recommended for certain smokers aged 50-8034.
- Prostate Cancer: Beginning at age 40 for high-risk men, recommended for average-risk men starting at age 5035.
- Cervical Cancer: Beginning at age 25 with an HPV test every 5 years for those aged 25-6536.
Personalized Screening Plans:
You should consult with your healthcare provider to decide on the most appropriate screening plan for you. However, tools like Ezra’s risk calculator can help you to determine an appropriate screening schedule.
The Role of Advanced Imaging Technologies
Advanced screening technologies such as magnetic resonance imaging (MRI) and CT scans allow for the image of internal body sites, which makes it possible for radiologists to detect hard-to-find cancers and tissue that has the potential to become cancerous37,38.
Ezra’s Full Body MRI can screen for cancer in up to 13 organs non-invasively. This enables you to get a snapshot of the health of different areas of the body, which could help catch potential issues early while they are still treatable and offer a better chance of survival.
Creating a Comprehensive Cancer Prevention Plan
Personalizing Your Prevention Strategy
Family history and genetic background vary significantly between individuals. This means that different screening strategies are more appropriate for some individuals than they are for others. Understanding your personal risk of cancer can be complicated as there are lots of factors involved, such as your lifestyle and diet, your genetic predisposition, and other factors like your age and sex. Therefore, it’s important to consult with your healthcare provider, who can gather all of the relevant information and offer you personalized advice.
Incorporating Preventive Measures into Daily Life
With so many pieces of information about how to eat healthier, it can be difficult to know what to focus on and how to start. Here are some practical tips for improving your health on a daily basis6,39–41.
- Integrate changes slowly
- Add less salt to your meals and gradually add more vegetables
- Reduce the amount of sugary drinks you consume
- Engage with support groups to help you quit smoking or drinking.
- Using tools like fitness trackers and meal planners
Staying Informed and Proactive
Continuous learning and staying up to date with the latest screening advancements are crucial for maintaining good health and ensuring early detection of potential risks. Staying informed about evolving medical guidelines helps individuals make well-informed decisions regarding their health. Utilizing resources like the Ezra risk calculator can provide valuable insights into personal risk factors, while regular medical check-ups ensure ongoing monitoring. By prioritizing education and proactive screenings, you can take control of your well-being and improve your long-term health outcomes.
- Breast Cancer: Start at 40 for average risk; earlier if high risk31,32.
- Colorectal Cancer: Begin at age 45; earlier if family history exists33.
- Lung Cancer: Low-dose CT scans are recommended for certain smokers aged 50-8034.
- Prostate Cancer: Beginning at age 40 for high-risk men, recommended for average-risk men starting at age 5035.
- Cervical Cancer: Beginning at age 25 with an HPV test every 5 years for those aged 25-6536.
Personalized Screening Plans:
You should consult with your healthcare provider to decide on the most appropriate screening plan for you. However, tools like Ezra’s risk calculator can help you to determine an appropriate screening schedule.
The Role of Advanced Imaging Technologies
Advanced screening technologies such as magnetic resonance imaging (MRI) and CT scans allow for the image of internal body sites, which makes it possible for radiologists to detect hard-to-find cancers and tissue that has the potential to become cancerous37,38.
Ezra’s Full Body MRI can screen for cancer in up to 13 organs non-invasively. This enables you to get a snapshot of the health of different areas of the body, which could help catch potential issues early while they are still treatable and offer a better chance of survival.
Creating a Comprehensive Cancer Prevention Plan
Personalizing Your Prevention Strategy
Family history and genetic background vary significantly between individuals. This means that different screening strategies are more appropriate for some individuals than they are for others. Understanding your personal risk of cancer can be complicated as there are lots of factors involved, such as your lifestyle and diet, your genetic predisposition, and other factors like your age and sex. Therefore, it’s important to consult with your healthcare provider, who can gather all of the relevant information and offer you personalized advice.
Incorporating Preventive Measures into Daily Life
With so many pieces of information about how to eat healthier, it can be difficult to know what to focus on and how to start. Here are some practical tips for improving your health on a daily basis6,39–41.
- Integrate changes slowly
- Add less salt to your meals and gradually add more vegetables
- Reduce the amount of sugary drinks you consume
- Engage with support groups to help you quit smoking or drinking.
- Using tools like fitness trackers and meal planners
Staying Informed and Proactive
Continuous learning and staying up to date with the latest screening advancements are crucial for maintaining good health and ensuring early detection of potential risks. Staying informed about evolving medical guidelines helps individuals make well-informed decisions regarding their health. Utilizing resources like the Ezra risk calculator can provide valuable insights into personal risk factors, while regular medical check-ups ensure ongoing monitoring. By prioritizing education and proactive screenings, you can take control of your well-being and improve your long-term health outcomes.
Summary: How To Prevent Cancer: Lifestyle Choices and Screening Guidelines
Preventing cancer starts with proactive lifestyle choices and regular screenings. Maintaining a healthy diet, staying active, avoiding tobacco and excessive alcohol, and minimizing environmental risks can significantly reduce cancer risk. Regular screenings play a crucial role in early detection, improving survival rates and treatment outcomes. Being proactive and making informed decisions about health—such as understanding genetic risks and following medical guidelines—empowers individuals to take control of their well-being. Small, consistent changes can lead to a healthier future and lower cancer risk.
You deserve to live a long and healthy life, which is why it’s important to get an annual full-body screening. Book an Ezra Full Body today.
