Transform Your Wellness Wednesday: Easy Tips to Lower Your Cancer Risk Today!

Cancer affects millions of people each year. While there’s no way to completely guarantee prevention, research shows that lifestyle changes can significantly help reduce the risk of developing cancer.

Get Moving

One of the best tools for cancer prevention is exercise. Studies indicate that being physically active can lower the risk of at least eight different types of cancer, including breast, colon, and lung cancer.

How does this work? Regular activity helps balance hormones, cut down inflammation, boost the immune system, and maintain a healthy weight. To reap these benefits, aim for about 150 minutes of moderate exercise or 75 minutes of vigorous exercise each week.

Don’t let those numbers intimidate you. That breaks down to just 30 minutes a day, five days a week. You can walk, swim, bike, or even dance—pick activities you enjoy so that you keep them in your routine.

And here’s the great part: you don’t need to tackle your exercise all at once. Three ten-minute walks throughout the day can offer the same benefits as a single 30-minute workout. The goal is to stay active and make movement a habit.

Keep Your Weight in Check

Here’s a striking fact: excess weight is linked to 14% to 20% of cancer deaths in the U.S. Being overweight can increase the risk of various cancers, including breast and colorectal cancer. The good news is that regular exercise combined with a healthy diet can help you manage your weight effectively. By moving more and eating nutritious foods, you aren’t just managing your weight; you’re also lowering your cancer risk.

Protect Your Skin

Skin cancer is the most common cancer in the U.S., but it can also be one of the most preventable. Your skin acts as a barrier to protect you, so it’s essential to take care of it.

While some sunshine is good for vitamin D, too much can be harmful. Make sunscreen part of your daily routine, even when it’s cloudy. Wear protective clothing, like wide-brimmed hats and sunglasses, and stay out of tanning beds. Remember to seek shade during peak sun hours to keep your skin healthy.

Stay Tobacco-Free

Smoking is responsible for around 30% of cancer deaths in the U.S. It is the leading cause of lung cancer. The good news? This risk is completely preventable. Staying away from tobacco, including secondhand smoke, is one of the most effective ways to lower your cancer risk.

If you smoke, consider quitting. It’s never too late to give up tobacco, and every day without it is a step toward better health.

Regular Screenings Matter

Prevention is vital, but early detection through regular screenings can save lives. Many health care providers offer free screenings, making it easier for you to manage your health. Think of screenings as your early warning signals—they can help identify issues before they become severe.

For many types of cancer, finding it early can significantly increase survival chances.

Reducing your cancer risk doesn’t mean you have to overhaul your entire life. Start small. Maybe take a 10-minute walk after lunch or explore a new walking route in your neighborhood. Make movement fun—consider joining a dance class or a local sports team.

View these changes as investments in your health, not restrictions. Each step you take—choosing the stairs over the elevator or taking a post-dinner walk—brings you closer to lowering your cancer risk.

The choice to prevent cancer lies in your everyday actions. By being active, managing your weight, protecting your skin, avoiding tobacco, and keeping up with screenings, you’re not just reducing your risk—you’re committing to a healthier, longer life.