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Maintaining a healthy lifestyle can significantly lower the chances of developing cancer. (It’s worth noting that no cancer is entirely preventable, as genetics and random chance also play a role.) But which specific lifestyle choices have the most impact? The World Cancer Research Fund provides a useful visual guide to highlight these factors.
The most effective ways to reduce cancer risk include regular physical activity (which lowers the risk of colorectal cancer) and walking (which helps control weight gain, a factor linked to certain cancers). The next tier of factors strongly associated with cancer risk includes consuming vegetables, breastfeeding, and other straightforward healthy habits related to diet and exercise. (The organization details their evidence evaluation process here.) The size of each circle in the chart indicates the potential impact on cancer cases, with larger circles representing factors that could significantly influence your risk.
Further down the chart, the evidence becomes less clear. Vitamin D, for instance, falls into the “limited-suggestive” category, meaning there’s some indication it may help prevent colorectal cancer, but the evidence isn’t conclusive. The chart also highlights factors that may raise cancer risk. Among the most convincing risk-increasing factors are alcohol consumption, adult body fatness, arsenic in drinking water, and high-dose beta-carotene supplements.
Certain factors can have mixed effects, increasing the risk of one type of cancer while decreasing the risk of another. For example, higher body fatness in adulthood may reduce the risk of premenopausal breast cancer but increase the likelihood of other cancers. (A summary chart of the strongest evidence is available for reference.)
While it’s impossible to completely eliminate the risk of cancer, this tool provides insights into the factors most strongly associated with cancer risk. For a straightforward guide on reducing your risk, the World Cancer Research Fund offers a detailed list of recommendations here. Key points include:
Maintain a healthy body weight.
Engage in regular physical activity.
Incorporate plenty of vegetables into your diet.
Reduce consumption of fast food.
Cut back on red and processed meats.
Avoid sugary beverages.
Moderate your alcohol intake.
Avoid relying on dietary supplements.
If possible, breastfeed your baby.
