5 Ways Individuals Can Minimize Their Cancer Risk

February marks National Cancer Prevention Month, a reminder of the importance of prevention and early detection. This is especially relevant given that cancer was the second-leading cause of death in the US in 2023, behind heart disease, with 613,352 associated deaths.¹

When confronted with these statistics, individuals may feel overwhelmed. However, a recent study from the American Cancer Society (ACS) estimated that 40% of cancer cases in the US are preventable, with 44% of cancer deaths attributable to modifiable risk factors.²

To help combat feelings of helplessness, here are 5 steps individuals can take to reduce their cancer risk during National Cancer Prevention Month and beyond:

1. Avoid Tobacco Use and Secondhand Smoke

Cigarette smoking, smokeless tobacco use, and exposure to secondhand smoke are all associated with cancer risk.³ Cigarette smoke contains more than 7000 chemicals; at least 69 are known to cause cancer, while others can interfere with the body’s ability to fight it. Smoking accounts for approximately 1 in 3 cancer deaths in the US and can cause cancer in nearly any part of the body, including the lungs.

Lung cancer remains the leading cause of cancer-related death among both men and women in the US. Individuals who smoke are about 25 times more likely to develop lung cancer than those who do not. Beyond increasing mortality risk, smoking also raises the likelihood of developing other smoking-related cancers, cancer recurrence, poorer treatment response, and more treatment-related complications and adverse effects.

Cigarettes also harm those around the smoker. Secondhand smoke can cause lung cancer in people who have never smoked; more than 7300 people die each year from lung cancer attributable to secondhand smoke exposure. In addition, smokeless tobacco products, such as chewing tobacco, are linked to an increased risk of cancers of the esophagus, pancreas, mouth, and throat.

However, quitting smoking lowers the risks of at least 12 different types of cancer, including cancers of the lung, liver, and esophagus. The longer an individual remains smoke free, the more their cancer risk declines over time.

2. Limit Alcohol Consumption

According to the CDC, drinking alcohol raises the risk of cancers of the mouth^, throat, voice box, esophagus, liver, breast, and colorectum.⁴ As a result, former Surgeon General Vivek Murthy, MD, MBA, called for alcohol labels to include cancer warnings for these 7 types.⁵

Alcohol increases cancer risk in several ways, including disrupting cell cycles, increasing inflammation, and damaging DNA.⁴ Damaged DNA, in particular, can cause cells to grow out of control and become cancerous.

Each year, about 20,000 adults in the US die from these alcohol-associated cancers, but most could have been prevented by staying within recommended limits. The Dietary Guidelines for Americans recommend that adults aged 21 and older refrain from drinking. For those who do, doing so in moderation is encouraged, meaning having up to 2 drinks per day for men and 1 drink per day for women.

3. Maintain a Healthy Weight

Individuals who are overweight or obese are at increased risk for 13 types of cancer, which account for 40% of cancers diagnosed in the US annually.⁶ These include cancers of the breast, esophagus, colorectum, uterus, gallbladder, upper stomach, kidneys, liver, ovaries, pancreas, and thyroid, as well as multiple myeloma and meningioma.

Excess weight can lead to chronic inflammation and elevated levels of insulin, insulin-like growth factor, and sex hormones, all of which may contribute to cancer development. Risk increases with both the amount of excess weight and the duration of being overweight or obese.

To reduce obesity-associated cancer risk, the ACS recommends regular physical activity and a healthy diet.⁷ Adults should aim for 150 to 300 minutes of moderate-intensity activity, 75 to 150 minutes of vigorous-intensity activity, or a combination of the 2 each week, ideally reaching or exceeding 300 minutes. Children should engage in at least 1 hour of moderate- or vigorous-intensity activity daily.

Regarding diet, the ACS considers a healthy eating pattern to include nutrient-dense foods that support maintaining a healthy body weight, such as a variety of fruits, vegetables, and whole grains. In contrast, consumption of red and processed meats, sugar-sweetened beverages, highly processed foods, and refined grain products should be limited.

4. Protect Your Skin

Skin cancer is the most common form of cancer in the US, with 1 in 5 Americans expected to develop it by age 70.⁸ Most skin cancer–related deaths in the US stem from melanoma, which has a mortality rate of about 2.0 per 100,000.⁹ However, when detected early, the 5-year survival rate is 99%.

In a recent interview with The American Journal of Managed Care^® (AJMC^®), Vishal Patel, MD, discussed prevention strategies and the importance of at-home screening for early detection.¹⁰ He emphasized that any level of protection against UV radiation exposure is beneficial. Patel noted that sun protection extends beyond sunscreen, as using sun-protective clothing and scheduling outdoor activities when UV levels are lower are also important strategies.

Regarding screening, he underscored that individuals should understand their personal risk, as not everyone requires routine skin cancer screening. Instead, Patel recommends everyone start with at-home skin awareness to become familiar with what is normal so changes can be identified early.

“If you have new spots, new bumps, or new lesions that are different than what you have normally seen…or something that's changing, growing, scabbing, bleeding, or continues to change, those are features that should warrant you to have something looked at and screened,” he told AJMC.

5. Undergo Timely Screening

Regular screening can detect cancer early, when it is often easier to treat and associated with better outcomes.¹¹ Keeping up with recommended screenings is critical, with timing and methods varying based on factors such as age, personal history, and family history.

Colorectal cancer (CRC) screening, for example, has become more urgent than ever, as it became the leading cause of cancer-related death among US adults younger than 50 years in 2023.¹² Screening recommendations vary by risk level. Individuals at average risk are advised to begin screening at age 45, with a colonoscopy then recommended every 10 years.

In a recent interview with AJMC, Jordan Karlitz, MD, of Exact Sciences, emphasized the importance of knowing one’s cancer family history and communicating it to a health care provider, as higher-risk individuals often need to begin screening earlier than age 45.¹³

“I think there are really 3 pillars for CRC prevention and early detection, and they include getting screened on time, knowing your cancer family history, and acting early on concerning symptoms,” he said. “…A gap in any of these 3 pillars could increase your risk for CRC development and, unfortunately, lead to presenting with more advanced-stage disease.”

References

1. Leading causes of death. National Center for Health Statistics. Reviewed September 17, 2025. Accessed February 13, 2026. https://www.cdc.gov/nchs/fastats/leading-causes-of-death.htm
2. Islami F, Marlow EC, Thomson B, et al. Proportion and number of cancer cases and deaths attributable to potentially modifiable risk factors in the United States, 2019. CA Cancer J Clin. 2024;74(5). doi: 10.3322/caac.21858
3. Health effects of cigarettes: cancer. CDC. September 17, 2024. Accessed February 13, 2026. https://www.cdc.gov/tobacco/about/cigarettes-and-cancer.html#:~:text
4. Alcohol and cancer. CDC. June 11, 2025. Accessed February 13, 2026. https://www.cdc.gov/cancer/risk-factors/alcohol.html
5. Shaw ML. Alcohol and cancer: Murthy’s urgent call. AJMC. January 6, 2025. Accessed February 13, 2026. https://www.ajmc.com/view/alcohol-and-cancer-murthy-s-urgent-call
6. Obesity and cancer. CDC. June 11, 2025. Accessed February 13, 2026. https://www.cdc.gov/cancer/risk-factors/obesity.html
7. American Cancer Society guideline for diet and physical activity for cancer prevention. ACS. Revised October 20, 2025. Accessed February 13, 2026. https://www.cancer.org/cancer/risk-prevention/diet-physical-activity/acs-guidelines-nutrition-physical-activity-cancer-prevention.html
8. Skin cancer facts & statistics. Skin Cancer Foundation. Updated January 2026. Accessed February 13, 2026. https://www.skincancer.org/skin-cancer-information/skin-cancer-facts/
9. Cancer stat facts: melanoma of the skin. National Cancer Institute. Accessed February 13, 2026. https://seer.cancer.gov/statfacts/html/melan.html
10. McCormick B, Patel VA. Sun-smart habits, self-screening reduce skin cancer risk: Vishal A. Patel, MD. AJMC. February 12, 2026. Accessed February 13, 2026. https://www.ajmc.com/view/sun-smart-habits-self-screening-reduce-skin-cancer-risk-vishal-a-patel-md
11. CRI staff. Early detection saves lives: the essential cancer screenings you can’t afford to skip. Cancer Research Institute. February 11, 2025. Accessed February 13, 2026. https://www.cancerresearch.org/blog/early-detection-saves-lives-the-essential-cancer-screenings-you-cant-afford-to-skip
12. McCormick B. CRC becomes leading cause of cancer-related death in younger adults, highlighting prevention gaps. AJMC. January 26, 2026. Accessed February 13, 2026. https://www.ajmc.com/view/crc-becomes-leading-cause-of-cancer-related-death-in-younger-adults-highlighting-prevention-gaps
13. McCormick B, Karlitz J. Screening delays, overlooked symptoms worsen CRC outcomes in younger adults: Jordan Karlitz, MD. AJMC. February 12, 2026. Accessed February 13, 2026. https://www.ajmc.com/view/screening-delays-overlooked-symptoms-worsen-crc-outcomes-in-younger-adults-jordan-karlitz-md