Evidence-based strategies to lower your cancer risk

Each February, National Cancer Prevention Month offers an opportunity to reflect on the choices and habits that can help reduce the likelihood of developing cancer. A growing body of research suggests that 30-50 percent of cancers are preventable through lifestyle and behavior changes, making prevention one of the most powerful tools we have in reducing cancer’s impact.

At the Masonic Cancer Center, University of Minnesota, we encourage everyone to consider practical strategies that can support long-term health and help lower cancer risk. Below are key, science-backed approaches you can take to protect your health. 

1. Reduce exposure to commercial tobacco

Extensive research shows that commercial tobacco use is the leading preventable cause of cancer. Reducing or eliminating exposure to commercial tobacco—including secondhand smoke—is one of the most effective steps you can take to lower cancer risk and support long-term health.

2. Nourish your body and stay physically active 

Eating a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and legumes, while limiting processed foods, red meat, and excess sugar, supports overall health and can help reduce cancer risk. Maintaining a healthy weight for your body through regular physical activity, such as walking, cycling, swimming, or strength training, is also an important preventive strategy. Experts generally recommend at least 30 minutes of moderate activity most days.

3. Protect your skin from ultraviolet (UV) radiation

UV radiation from the sun and from indoor tanning devices is the primary cause of skin cancer, including melanoma. You can lower your risk by using sunscreen with a high SPF, wearing protective clothing and sunglasses, seeking shade during peak sun hours, and avoiding tanning beds.

4. Stay current with cancer-preventing vaccines

Some vaccines can help prevent cancers caused by viral infections. The HPV vaccine protects against the human papillomavirus, which is a leading cause of cervical and other cancers. The HPV vaccine protects against nine different strains of the virus—potentially almost 70 percent of all HPV-related cancers! That includes the HPV strains responsible for causing most cervical, vaginal, vulvar, anal, penile, and head and neck cancers. Similarly, the Hepatitis B vaccine guards against infection that can contribute to liver cancer. Bottom line: Immunization is a safe and effective way to reduce your cancer risk! 

5. Stay up to date on recommended cancer screenings

Cancer screening plays a vital role in prevention by detecting precancerous changes or cancer early, when treatments are most effective. Screenings like Pap tests for cervical cancer, colonoscopies for colorectal cancer, and regular skin checks for anything on your skin that looks suspicious help health care providers intervene before disease progresses. Talk with your health care provider about the screening schedule that’s right for you based on your age, health history, and risk factors.

Prevention is proactive. While not all cancers are preventable, adopting healthier habits and staying engaged with regular health care can make a meaningful difference in lowering your cancer risk.

For guidance tailored to your personal health, speak with your health care team about prevention strategies and screening recommendations that fit your needs.

For more cancer prevention tips and awareness, visit our Community Resource Library.