How to Not Get Cancer

While the word “cancer” can be scary, there is a lot of good news. There are estimates that 40% of all cancer cases—and nearly half of all cancer deaths in the United States—can be prevented by changing things we have control over. That’s what we’re going to focus on today.  After reading this piece, I want you to feel empowered, not overwhelmed. Small, smart choices really do add up.

What Increases Cancer Risk?

Let’s start with what we know. There are certain behaviors—certain habits—that are linked with a higher risk of developing cancer. These include:

• Smoking or using tobacco

• Eating an unhealthy diet

• Not getting enough physical activity

• Carrying excess weight

• Drinking alcohol

We call these modifiable risk factors—meaning, they’re things we can change. Unlike your genes or your age which you’re pretty much stuck with. If not, I would be taller.

– Stop Smoking

If you remember only one thing from today, let it be this:  Quitting smoking is the single most effective thing you can do to reduce your risk of cancer. Actually, quitting tobacco use of any kind!  Tobacco causes about 25 to 30 percent of all cancer deaths. It’s not just lung cancer—it’s also linked to cancers of the bladder, throat, mouth, and more.  Don’t forget about secondhand smoke. Even if you don’t smoke yourself, breathing in someone else’s smoke regularly can increase your risk too.

If you or someone you know wants to quit, there’s help. The U.S. Preventive Services Task Force recommends options like:

• Nicotine patches or gum

• Prescription medications, like bupropion or varenicline

• Counseling or support groups You don’t have to reinvent the wheel. You don’t have to do it alone.

It is never too late to quit.

– Move More, Sit Less

We know that regular exercise helps prevent several types of cancer, including colon, breast, endometrial, and pancreatic cancer. How much is enough?Try to aim for:

• 150 minutes of moderate activity each week (like brisk walking), or

• 75 minutes of vigorous activity (like running or swimming)

That’s just 30 minutes a day, five days a week. It doesn’t have to be at the gym—dancing, hiking, a little pickle ball or even yard work counts.  Being active also helps you maintain a healthy weight, which also helps in cancer prevention.

-New Evidence Proves Exercise is a Effective Post-Treatment Survival Tool

Let’s look at an exciting new study that shows how powerful exercise can be - not just for prevention, but for improving survival in people who’ve already had cancer.

A fascinating study published in July 2025 in the New England Journal of Medicine shows that a 3-year structured exercise program—started after completing chemotherapy—can significantly extend survival in colon cancer patients. This was a phase III randomized trial—the gold standard in medical research—conducted across 55 centers and six countries, it included 889 patients with stage III or high-risk stage II colon cancer who had completed surgery and post-surgery chemotherapy.  Half of the patients were enrolled in a structured exercise program; the other half received just health education materials with advice on healthy living.  The structured program was more than just encouragement—it included behavior support and professional guidance. Participants met regularly with a consultant (like a kinesiologist or physiotherapist): twice a month during the first year, then monthly for the next two years.

The goal was to increase recreational physical activity by at least 10 MET-hours per week in the first six months and to maintain that level for three years.(METs, by the way, are a way of measuring energy use—for example, 10 MET-hours could mean brisk walking about 45–60 minutes, 3–4 times per week.)

The findings were powerful!

• 5-year disease-free survival was 80.3% in the exercise group versus 73.9% in the education-only group—a 6.4% absolute improvement! (Statistically is a 8% improvement = 36 more people were alive 5 years later)

• The hazard ratio for recurrence, new cancer, or death was 0.72—that’s a 28% lower risk in the exercise group.

• At 8 years, overall survival was 90.3% among exercisers vs. 83.2% in the control group. Representing a significantly lower rate of death.

• Participants in the exercise group also showed better physical functioning, as measured by fitness tests and self-reported quality of life.

Why This Matters—From Research to Real Life

This study is the first randomized clinical trial to prove that exercise is not just healthy—it actually improves survival after colon cancer treatment. Experts and organizations are saying that structured exercise programs should become standard care for colon cancer survivors—not optional extras.

-Eat for Prevention

Now let’s talk about one of my very favorite topics: food. The choices we make at each meal can either lower—or raise—our risk of cancer. Here’s what a cancer-protective diet looks like:

• Plenty of fruits and vegetables

• Whole grains, like brown rice and oats

• Lean proteins, like fish, beans, or poultry Healthy fats, like olive oil or nuts

And what should we cut back on?

• Red and processed meats (like cold cuts, ground meats, bacon or hot dogs)

• Saturated fats (found in fried foods, fatty cuts of meat, & butter) Reducing butter and ground meat consumption by half can significantly lower an average adult's saturated fat intake—by approximately 20% to 30%. Here’s a helpful link to help you evaluate this.  What’s your daily budget for saturated fat? - Harvard Health 

• Added sugars (like soda and candy)

This is NOT about perfection. It’s about progress—one bite, one meal at a time.

-Rethink Alcohol

Let’s address something that surprises many people: alcohol increases your risk for cancer— even in small amounts.  Research shows that alcohol is linked to cancers of the mouth, throat, liver, breast, and more. So how much is safe?  According to the American Cancer Society and the International Agency for Research on Cancer, there’s no safe level of alcohol when it comes to cancer prevention.

I don't want to be a hypocrite. As a doctor, I try to practice what I preach. But I do enjoy a martini every Friday after work and probably always will.  Remember, we should not be discouraged if we don't reach perfection.  However the current best medical evidence is that if you’re serious about prevention, reducing or eliminating alcohol is one of the smartest steps you can take.

-Other Smart Prevention Steps

Beyond the big four—smoking, activity, diet, and alcohol—there are a few more powerful tools we have:

• Sun protection: Use sunscreen, wear hats, and avoid tanning beds to reduce your risk of skin cancer.

• Vaccines: The HPV vaccine protects against the virus that causes most cervical cancers and some throat cancers. According the CDC, the incidence of cervical precancers have decreased by over 40% in vaccinated women. Thus thousands of women have prevented themselves from getting cancer. …This is a good retort the next time your hear someone say… “Doctors only look to give you treatments, not a cure” Also, the hepatitis B vaccine helps prevent liver cancer.

• Cancer screening: Regular screening saves lives. If you're eligible, make sure you’re getting screened for:

• Breast cancer (mammograms)

• Cervical cancer (Pap smears)

• Colorectal cancer (colonoscopy or stool tests)

• Lung Cancer (Low does Ct Scan for current & former smokers)

• Prostate cancer (PSA testing….although on this one not all doctors agree).

These tests can find cancer early, when it’s most treatable—or even prevent it from developing at all.

-Let’s Recap

So let’s bring it all together.  What can you start doing today to reduce your cancer risk?

1. Don’t smoke—and help others quit.

2. Move your body regularly.

3. Eat mostly plants, whole grains, and lean proteins.

4. Limit or avoid alcohol.

5. Use sunscreen and avoid tanning beds.

6. Stay up to date on vaccinations.

7. Participate in cancer screenings.

While all cancer is not preventable, it’s encouraging that we have the control to reduce our risks and improve our overall quality of life!