Show summary Hide summary
Cancer remains a major public health challenge in the United States — the American Cancer Society projects about 2.1 million new diagnoses in 2026 — and a Texas-based surgical oncologist says there are everyday choices that can lower some risks and improve outcomes if disease appears. These are not guarantees, but practical steps patients can take now that carry clear health benefits beyond cancer prevention.
Practical habits that matter
US consumer confidence slips: weakening outlook as pump prices remain above $4
NBA teams poised for breakout in 2026-27: six surprise contenders to watch
Dr. Loren Rourke, a breast surgical oncologist and author, emphasizes that lifestyle adjustments influence several known risk factors for cancer as well as general resilience during treatment. Below are five evidence-aligned strategies she highlights for people aiming to reduce risk and bolster long-term health.
No. 1: Keep weight in a healthy range
Excess body weight is linked to higher odds of multiple cancers; public health agencies list obesity as a contributing factor for at least a dozen cancer types. Rourke places elevated weight among the leading modifiable risks for breast cancer after being female and aging.
New classes of weight-loss drugs called GLP-1 medications (for example, those commonly discussed in the news) are under study for potential links to lower cancer incidence or slower progression. Researchers suggest the drugs’ anti-inflammatory and weight-reducing effects may play a role, but they are not approved as cancer-prevention therapies and more trials are needed.
No. 2: Build regular physical activity into your life
Activity levels matter: studies connect regular exercise with lower rates of several cancers and with better outcomes after diagnosis. National guidance for adults recommends roughly 150–300 minutes of moderate activity, or 75–150 minutes of vigorous activity, per week.
Rourke points out that fitness is not only about the heart — it affects mental health, metabolic disease risk and the body’s ability to tolerate treatment. Even when prevention is not guaranteed, better baseline fitness often translates to stronger treatment tolerance and recovery.
No. 3: Favor whole foods, limit highly processed items
Public health guidance consistently recommends mostly plant-forward diets that emphasize vegetables, whole fruits, whole grains and legumes while minimizing processed meats, sugary beverages and ultra-processed products. Rourke notes that no diet is a fail-safe, but eating near farm-to-table and controlling portions reduces risks across many chronic illnesses.
No. 4: Reduce alcohol and avoid tobacco
Tobacco remains the single largest preventable cause of cancer deaths, while alcohol contributes to a measurable share of cases and mortality. Recent public health guidance has reinforced that even low levels of alcohol raise risk for some cancers. Quitting smoking and cutting back on alcohol are two of the strongest individual actions to lower risk.
No. 5: Stay current with screening and act on symptoms
Early detection has shifted survival for several cancers. Rourke urges people to follow recommended screening schedules for breast, cervical, colorectal and other cancers appropriate to their age and risk, and to seek evaluation for any persistent or unexplained changes rather than relying solely on online tools or apps.
- Maintain healthy weight: reduces inflammation and metabolic strain linked to cancer risk.
- Be active: lowers risk for several cancers and improves treatment resilience.
- Eat whole foods: supports overall health; avoid excess processed foods and sugary drinks.
- Limit alcohol, avoid tobacco: two of the clearest, evidence-backed risk reducers.
- Screen and report changes: early detection saves lives—don’t delay medical evaluation.
Rourke also cautions against overreliance on artificial intelligence or symptom checkers when something feels wrong; a direct conversation with a primary care physician or specialist remains the most reliable way to pursue testing and follow-up. In her clinical practice she often sees patients who did everything “right” yet still developed cancer, and she frames healthy habits as a way to strengthen the body’s ability to cope if that happens.
For readers: these measures are actionable now and have benefits beyond cancer prevention — better metabolic health, mood, and physical function. If you have specific questions about screening intervals, weight management options, or the implications of new medications, discuss them with your healthcare provider to tailor a plan to your personal risk profile.
