Empowering Your Health: Lifestyle Changes for Cancer Prevention

Contrary to popular belief, genes are not the primary driver of most chronic diseases. As the Human Genome Project revealed, human biology is far more complex than we ever imagined. While people often focus on the genes inherited from their parents, those genes play only a small role in determining health outcomes. Our biology is shaped by countless interacting factors. As Craig Venter, a leader in sequencing the human genome, famously said: “Genes are absolutely not our fate.”

Lifestyle and environmental factors account for 90–95% of chronic illnesses, including cancer. In fact, only 5–10% of cancer cases are linked to inherited genetic defects, while the remaining 90–95% are rooted in modifiable behaviors and exposures. Despite this, cancer remains the leading cause of death with more than 1 million people in the U.S. and over 10 million worldwide,

Heart disease is close behind—a condition that is also largely driven by lifestyle choices (but that’s a blog for another day).  will be diagnosed with cancer this year

Lifestyle Associated Risk

In the United States, approximately 40–44% of cancer cases and nearly half of all cancer deaths are linked to modifiable lifestyle risk factors, including:

• Tobacco use

• Poor diet (fried foods, red meat, processed foods)

• Alcohol consumption

• Excessive sun exposure

• Environmental pollutants

• Chronic infections

• Stress

• Obesity

• Physical inactivity

  
  

Research shows that:

• 25–30% of cancer deaths are due to tobacco

• 30–35% are linked to diet

• 15–20% are caused by infections

• The remainder are related to factors such as radiation, inactivity, stress, and environmental toxins

  
  

Inflammation: The Common Link

Chronic inflammation is a key mechanism connecting cancer-causing factors with disease progression—and it is also the pathway through which many preventive strategies work.

Cancer prevention therefore depends heavily on lifestyle choices: smoking cessation, a diet rich in fruits and vegetables, moderate alcohol use, regular physical activity, maintaining a healthy weight, limiting sun exposure, reducing red meat intake, choosing whole grains, staying up to date on preventive vaccinations, and attending regular health screenings.

Tobacco Smoking

For those who say, “My uncle smoked for 50 years, lived to 90 and never got lung cancer,” the reality is this: smoking causes far more than lung cancer. Smoking is linked to at least 14 different types of cancer, accounting for 25–30% of all cancer deaths and 87% of lung cancer deaths. Smoking also contributes to heart disease, peripheral vascular disease, hypertension, stroke, and aortic aneurysms, among many others. Quality of life matters, not just quantity.

Vaping

Vaping exposes users to carcinogenic compounds such as formaldehyde. While often marketed as safer than smoking, vaping is associated with DNA damage and oxidative stress. When combined with cigarette smoking, it can increase lung cancer risk up to fourfold compared to smoking alone.

Reprinted: American Addictions Center

Alcohol

Alcohol consumption increases the risk of cancers of the oral cavity, pharynx, larynx, esophagus, colorectal region, liver, pancreas, breast, and endometrium. Even one or fewer drinks per day can increase breast cancer risk by up to 10%.

How Much is too Much?

Reprinted: Centers for Disease Control and Prevention

Diet

High consumption of red and processed meats is associated with cancers of the gastrointestinal tract, colorectal region, prostate, bladder, breast, stomach, pancreas, and oral cavity. Many dietary risks stem from carcinogens such as nitrates, nitrosamines, pesticides, and dioxins. Cooking methods like frying, charcoal grilling, and smoke curing can also create cancer-causing compounds.

Obesity

Obesity increases mortality from cancers of the colon, postmenopausal breast, endometrium, kidney, esophagus, stomach, pancreas, prostate, gallbladder, and liver. This link is driven by hormonal and metabolic factors such as insulin resistance, IGF-1, leptin, sex hormones, excess adiposity, and chronic inflammation.

Infectious Diseases

Several infections are known to increase cancer risk, including:

• Human papillomavirus (HPV)

• Epstein-Barr virus

• Hepatitis B and C

• HIV

• Kaposi’s sarcoma–associated herpesvirus

These infections are linked to cancers such as cervical, anogenital, liver, skin, nasopharyngeal cancers, lymphomas, leukemia, and Kaposi’s sarcoma.

The Takeaway

Many lifestyle factors contribute to the same types of cancer, and risks compound with each additional exposure. The greater the number of risk factors, the higher the likelihood—and severity—of disease.

The good news? Most of these risks are within our control. So, start your new journey today.

Stop smoking.

• Lose weight (achieve a BMI of less than 30).

• Exercise at least 3 ½ hours per week minimum–walking, biking, swimming or light weightlifting.

• Eat more low sugar fruits like berries.

• Eat cruciferous vegetables which show promise for cancer prevention.

Arugula  Bok choy   Broccoli  Brussels sprouts Cabbage  Cauliflower  Collard greens

Horseradish Kale   Radishes Rutabaga Turnips Watercress Wasabi

• Eat less red meat, eat more chicken and increase omega rich wild caught fish 2-3 times per week.

• Eat unprocessed whole grains and legumes; quinoa, amaranth, farro, barley, lentils, chickpeas.

• Have your home tested for radon and install a radon mitigation system, if needed. 

• Stay up-to-date on cancer screenings: skin exams, Pap smears, mammograms, colonoscopies, prostate exams, and low-dose CT scans for current or former smokers.

Work with your provider to find out how often you should be screened based on your personal risk of developing certain cancers.

Change doesn’t have to be overwhelming—and it doesn’t have to be perfect. Every small choice you make in the direction of better health matters. One healthier meal, one walk, one good night’s sleep, one decision not to smoke or drink today—these add up in powerful ways.

Your body is remarkably resilient. It responds quickly and positively when you give it the right signals. Lifestyle change isn’t about restriction or punishment; it’s about protecting your future. The most powerful step is deciding that your health is worth it—and that decision can start right now.

Here’s to Your Health! Wishing you the best on your journey. Take care.

Bibliography

ACS. (n.d.). E-cigarettes and Vaping. Retrieved from American Cancer Society: https://www.cancer.org/cancer/risk-prevention/tobacco/e-cigarettes-vaping.html

Anand P., K. A. (2008, Sept. 25). Cancer is a preventable disease that requires major lifestyle changes. Retrieved from Pharm Res.: https://pmc.ncbi.nlm.nih.gov/articles/PMC2515569/

Cruciferous vegetables and cancer prevention. (n.d.). Retrieved from https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/cruciferous-vegetables-fact-sheet.

Dartmouth Cancer Center. (2022, Oct., 17). Retrieved from SImple lifestyle changes that may help prevent cancer: https://cancer.dartmouth.edu/stories/article/simple-lifestyle-changes-may-help-prevent-cancer