Ask the Provider: Ashley Knowlton, NP
Q: What are the most important things I can do to reduce my cancer risk?
A: About 30-50%of cancers are linked to modifiable lifestyle factors, meaning you have significant power to reduce your risk through everyday choices. Research shows people who follow healthy lifestyle recommendations have a 10-20% lower risk of developing cancer and a 24-30% lower risk of dying from cancer.
Here are the most impactful steps you can take:
- Maintain a healthy weight throughout life.
- Excess body weight increases your risk for multiple cancers including breast (after menopause), colorectal, endometrial, kidney, esophageal, and pancreatic cancers. Even modest
Ashley Knowlton, NP weight loss can make a difference.
- Excess body weight increases your risk for multiple cancers including breast (after menopause), colorectal, endometrial, kidney, esophageal, and pancreatic cancers. Even modest
- Stay physically active.
- Aim for 150-300 minutes of moderate-intensity activity per week (like brisk walking) or 75-150 minutes of vigorous activity (like running). Physical activity reduces cancer risk both directly and by helping maintain a healthy weight. Even replacing 30 minutes of sitting with light activity can lower your cancer mortality risk by 8%.
- Follow a healthy eating pattern.
- Focus on whole grains, vegetables, legumes (beans and peas), and fruits. Limit or avoid red meat and processed meats, which are linked to colorectal cancer. Reduce sugar-sweetened beverages and highly processed foods.
- Avoid or limit alcohol.
- It’s best not to drink alcohol at all. Alcohol is associated with liver, upper digestive tract, breast, and colorectal cancers. If you choose to drink, limit consumption to no more than one drink per day.
- Don’t smoke, and if you do, quit.
- Smoking is one of the most significant cancer risk factors. Long-term smoking increases risk for lung cancer and many other cancers, and quitting at any age provides benefits.
**Studies show that adopting these healthy behaviors together has a powerful cumulative effect. People with the healthiest lifestyles have up to 48-52% lower cancer mortality compared to those with the least healthy habits.
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