8 ways to reduce cancer risk factors that are within your control

Many people worry about cancer, especially as headlines point to rising rates of cancer and more diagnoses in younger adults. With so much conflicting and at times alarming information online, it’s natural to wonder what truly increases your cancer risk, what doesn’t and which cancer risk factors are actually within your control.

While some factors, like age, ethnicity and family history, aren’t changeable, many lifestyle and environmental factors are. If you’ve ever wondered how much your daily habits really matter, or how family history fits into the picture, you’re not alone. 

Understanding your cancer risk factors can turn uncertainty into clearer, more actionable insight, helping you make realistic, informed choices about your long-term health.

A closer look at cancer in the US

According to the most recent estimates from the American Cancer Society, about 2,041,910 new cancer diagnoses are expected in the United States, which is roughly 5,600 new cases each day. 

Most importantly, nearly half of the cancer deaths in the US are linked to risk factors that can be modified, including tobacco use, excess body weight and alcohol consumption. 

This means that while not all cancers are preventable, there are many proactive steps you can take today that may influence your long-term risk.

Cancer risk factors you can’t control

Some cancer risk factors are part of who you are and your personal health history, and they can’t be changed. Understanding these risk factors isn’t about assigning blame or causing worry. Instead, it helps provide important context for conversations with your healthcare provider about screening decisions, monitoring and preventive care.

• Age is one of the strongest predictors of cancer risk. Most cancers are diagnosed in adults over age 50, largely because genetic changes accumulate in the body over time.
• Genetics and family history also play a role. Certain inherited gene mutations, such as BRCA mutations, can significantly increase the risk of specific cancers. Having close relatives with cancer may raise risk as well, even without a known genetic mutation.
• Your personal medical history matters too. People who have had cancer before may have a higher likelihood of developing certain future cancers, depending on the type of cancer and the treatments received.

8 ways you can reduce your cancer risk factors

Your daily habits matter more than you might think, and you might be surprised by just how much control you have over your cancer risk factors. From small everyday habits to lifestyle choices, these eight actionable items can help you take charge of your health.

1. Don’t use tobacco in any form

Many people know that tobacco use has been linked to significantly increasing the risk of lung cancer. But it also increases your risk of:

• Bladder cancer
• Mouth or oral cancer
• Throat cancer
• Pancreatic cancer
• Cervical cancer
• Kidney cancer

Quitting smoking at any age can lower your cancer risk over time. Need help? Talk to your doctor about ways they can help you quit.

2. Maintain a healthy weight with exercise

When you increase your physical activity and maintain a healthy overall weight, you are decreasing your risk of lung, colon, breast and other cancers. Try setting a goal for yourself when it comes to exercise. Find physical activities you enjoy and do them regularly. Aim for 150 minutes of moderate exercise or 75 minutes of vigorous exercise a week.

Regular physical activity also supports weight control, hormone regulation and immune function while fighting heart disease. Even small changes, like walking more and reducing sedentary time, add up.

3. Eat a balanced, nutrient-rich diet

Eating a varied diet full of fruits, vegetables, whole grains, lean proteins and fiber-rich foods and limited in processed foods and meats and excess sugar supports your metabolic health and may reduce inflammation, a contributor to cancer risk.

Gradual, consistent modifications in what you eat can make a meaningful difference over time, and focusing on whole, minimally processed foods helps provide the nutrients your body needs to function at its best. 

A cancer-conscious diet isn’t about perfection; it’s about building habits that support your overall health day by day.

4. Limit alcohol intake

Alcohol is a known carcinogen. Reducing your consumption lowers risk for cancers of the breast, liver, colon and esophagus. If you choose to drink alcohol, do it in moderation. The recommended alcohol limits are:

• Females: No more than one drink in a single day; seven drinks per week
• Males: No more than two drinks a day; 14 drinks per week
• Pregnant people or those who might be pregnant: Do not drink any alcohol

5. Protect your skin from UV exposure

Incorporating sun protection, like sunscreen, wide-brimmed hats, sunglasses and protective clothing, reduces the risk of melanoma and other skin cancers. Find shade on particularly sunny days and avoid unnecessary UV exposure such as tanning beds.

6. Schedule recommended cancer screenings

Cancer often develops without obvious signs and waiting until symptoms appear can make it harder to treat.

Screening doesn’t prevent cancer itself, but it can detect precancerous changes or early-stage conditions, when treatment is most effective. Talk with your doctor about guidelines for:

• Breast cancer screening: Mammograms help find breast cancer early, starting at age 40
• Colorectal cancer screening: Colon cancer screenings, such as colonoscopy, can find colorectal cancer early or help prevent it, starting at age 45
• Cervical cancer screening: Pap smears and HPV tests look for early changes and are commonly part of routine OBGYN care
• Lung cancer screening: A low-dose CT scan may find lung cancer early for people at higher risk

7. Address environmental health risks

Certain environmental exposures, such as air pollution, radon and some workplace chemicals, can play a role in cancer risk, particularly lung and bladder cancers. Though not all exposures are avoidable, awareness and mitigation, like radon testing in homes, can make a difference.

8. Stay up to date on yearly checkups and immunizations

Even when you feel healthy, scheduling a yearly wellness visit with your primary care provider is one of the most important steps you can take for long-term health. 

These visits give you and your healthcare provider a chance to review your overall health, update immunizations and discuss preventive screenings that can catch potential issues early, helping you stay proactive rather than reactive.

Have questions about your cancer risk factors or need to schedule a wellness checkup? Speak to a primary care provider.