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Reviewed 10/10/2023

6 ways to avoid cancer

About 40% of cancer cases can be prevented by following six basic steps.

Pull the levers to get tips about each cancer prevention behavior.

DON'T SMOKE:

Smoking is the No. 1 risk factor for cancer.
Every death from tobacco is preventable.
Every form of tobacco causes cancer.

GET VACCINATED:

The HPV vaccine protects against cervical, throat, anal and other cancers.
The hepatitis B vaccine can protect against liver cancer.

MOVE MORE:

Limit sedentary behavior.
Be physically active at least 30 minutes daily.
Get up and move around regularly.

EAT WELL:

Eat whole grains.
Eat a variety of fruits, vegetables and legumes (such as beans).
Limit how much red meat you eat.
Avoid processed meats.
Limit sodium.

CONTROL YOUR WEIGHT:

Limit high-calorie foods.
Avoid excess fat around the waist.
Fill your plate with plant-based foods.
Stay lean, but not underweight.
Avoid sugary drinks.

PROTECT YOUR SKIN:

Seek shade whenever you can.
Use sunscreen to block harmful UVA and UVB rays.
Choose high-SPF sunscreen with broad-spectrum protection.
Avoid sunbeds and tanning booths.
Wear a broad-brimmed hat and wraparound sunglasses.

Learn the myths and facts behind cancer prevention by taking this quiz.

Sources

American Cancer Society. "American Cancer Society Guideline for Diet and Physical Activity." https://www.cancer.org/healthy/eat-healthy-get-active/acs-guidelines-nutrition-physical-activity-cancer-prevention/guidelines.html.
American Cancer Society. "How Do I Protect Myself from Ultraviolet (UV) Rays?" https://www.cancer.org/healthy/be-safe-in-sun/uv-protection.html.
American Institute for Cancer Research. "Be Physically Active as a Part of Your Everyday Life — Walk More and Sit Less." https://www.aicr.org/cancer-prevention/recommendations/be-physically-active/.
American Institute for Cancer Research. "Cancer and Weight: Be a Healthy Weight." https://www.aicr.org/cancer-prevention/recommendations/be-a-healthy-weight/.
American Institute for Cancer Research. "How to Reduce the Risk of Cancer." https://www.aicr.org/cancer-prevention/healthy-lifestyle/.
American Institute for Cancer Research. "Slash the Salt, Keep the Flavor and Boost Your Health." https://www.aicr.org/resources/blog/slash-the-salt-keep-the-flavor-and-boost-your-health/.
American Institute for Cancer Research. "Using Healthy Eating to Lower Cancer Risk." https://www.aicr.org/cancer-prevention/healthy-eating/.
Centers for Disease Control and Prevention. "Health Effects of Cigarette Smoking." https://www.cdc.gov/tobacco/data_statistics/fact_sheets/health_effects/effects_cig_smoking/index.htm.
Centers for Disease Control and Prevention. "Hepatitis B. VIS." https://www.cdc.gov/vaccines/hcp/vis/vis-statements/hep-b.html#:~:text=Current%20VISs-,Hepatitis%20B%20VIS,-Print.