Reducing Your Cancer Risk: What You Can Do Today

We have spilled a lot of digital ink discussing how to reduce the risk of prematurely dying from the killer #1, heart disease. It is time to switch our attention to the second most common threat to our life (and for people in the 55-64 years age group the threat #1), cancer.

Cancer is a word that strikes fear in many of us, and for good reason. It’s one of the leading causes of death worldwide, touching the lives of millions each year. But here’s something empowering: for many types of cancer, there are known risk factors we can tackle to lower our chances of facing this disease. By making smart choices about our lifestyle and environment, we can take real steps toward better health. In this post, we’ll dive into the most common causes of cancer-related death among men and women and explore practical ways to reduce those risks. (Early diagnosis, which can dramatically improve outcomes, will be covered in a separate post—stay tuned for that!)

The most common causes of cancer death among men and women

Lung Cancer

Lung cancer claims more lives than any other cancer type in both men and women. While smoking is the predominant risk factor, causing about 80-90% of cases, even non-smokers face risks.

What you can do:

• Smoking: The overwhelming evidence points to smoking as the primary culprit in lung cancer deaths. The risk escalates with both the number of cigarettes smoked daily and the number of years a person has smoked. However, the good news is that quitting smoking at any age can significantly decrease the risk of developing lung cancer. The most impactful action you can take is to never start smoking. If you are a current smoker, seeking help to quit is paramount. Numerous resources are available, including the American Cancer Society (1-800-227-2345) and the CDC's website, which offer guidance and support. Avoiding all forms of tobacco, including cigars, pipes, and vaping, as well as staying away from secondhand smoke, is also crucial in reducing your risk. Plus, here’s a bonus: smoking doesn’t just harm your lungs—it ups your risk for cancers like mouth, throat, bladder, and pancreatic cancer too. Quitting is a gift that keeps on giving.  

• Radon Exposure: After smoking, radon is the second leading cause of lung cancer in the United States and the primary cause among individuals who have never smoked. This naturally occurring radioactive gas arises from the breakdown of uranium in soil and rocks and can seep into homes undetected because it is odorless and invisible. The combination of smoking and radon exposure creates a significantly higher risk of lung cancer than either factor alone. To mitigate this risk, it is recommended to test your home for radon levels. This can be done using readily available do-it-yourself test kits or by hiring a certified radon testing professional. Radon mitigation systems can be installed to safely vent the gas outside. Increasing airflow in your home by opening windows and using fans can also offer temporary reduction.   

• Workplace Exposure: Certain occupations involve exposure to substances known to cause lung cancer, such as asbestos, arsenic, diesel exhaust, and some forms of silica and chromium. The risk is often amplified for those who also smoke. If your work involves potential exposure to such carcinogens, it is vital to adhere to all health and safety guidelines provided by your employer to minimize your risk.   

  
  

Breast cancer

Breast cancer is the most commonly diagnosed cancer in women worldwide.

Some risks, like family history or genetic mutations (think BRCA1 or BRCA2), are out of our hands. But others we can manage.

What you can do:

• Obesity, especially after menopause, raises your risk of breast cancer—so keeping your weight in a healthy range is a big deal. Here’s a heads-up: obesity isn’t just a breast cancer concern. It’s also tied to many other cancers. Staying at a healthy weight is a win for your whole body. The studies have also shown that losing excessive weight lowers the risk of cancers associated with being obese or overweight.

  

  Obesity and Cancer

• Alcohol adds to the risk too; sticking to one drink a day max (or skipping it entirely) can help.

•  Physical inactivity. Don’t underestimate the power of moving your body—something as simple as a 30-minute brisk walk most days can lower your odds.

Prostate Cancer

Prostate cancer is the second leading cause of cancer death in men in many countries.

What you can do:

• Maintain a healthy weight.

• Eat a diet rich in fruits and vegetables, particularly those containing lycopene (like tomatoes).

• Exercise regularly.

• Know your family history – risk increases if close relatives had prostate cancer.

Colorectal Cancer

Colorectal cancer affects both men and women nearly equally and is often linked to dietary factors.

What you can do:

• Limit processed meats like hot dogs, bacon, and deli meats – they've been classified as carcinogenic by the World Health Organization.

• Reduce red meat consumption to no more than 18 ounces per week.

• Increase fiber intake through fruits, vegetables, and whole grains.

• Maintain a healthy weight and exercise regularly.

• Limit alcohol consumption.

In the table below, I have compiled information about the common types of cancer, their known risk factors, and actionable steps one can take to reduce their risk.

Cancer Type	Common Risk Factors	Risk Reduction Strategies
Lung Cancer	Smoking (80-90% of cases)	Quit smoking/never start
	Radon exposure	Test home for radon & remediate if needed
	Secondhand smoke	Avoid secondhand smoke
	Asbestos exposure	Use proper protection with occupational hazards
	Air pollution	Reduce air pollution exposure
Colorectal Cancer	Processed and red meat consumption	Limit intake of processed and red meat
	Low-fiber diet	Increase fiber (fruits, vegetables, whole grains)
	Obesity	Maintain healthy weight
	Physical inactivity	Exercise regularly
	Alcohol consumption	Limit alcohol
	Family history	Genetic testing and early screening
Breast Cancer	Obesity (especially post-menopause)	Maintain healthy weight
	Physical inactivity	Exercise regularly
	Alcohol consumption	Limit alcohol
	Hormone replacement therapy	Weigh risks/benefits of hormone therapy
	Genetic factors	Genetic testing
	Age	Breast cancer screening
Prostate Cancer	Diet high in animal fats and dairy	Eat plant-forward diet
	Age, race (higher in African American men), and family history	Discuss screening tests with your doctor
	Physical inactivity	Exercise regularly
	Obesity	Maintain healthy weight
Pancreatic Cancer	Smoking	Don't smoke
	Obesity	Maintain healthy weight
	Type 2 diabetes	Manage diabetes effectively and take steps to reduce the risk of developing it
	Chronic pancreatitis	Limit alcohol
Liver Cancer	Chronic hepatitis B	Hepatitis B vaccination
	Chronic hepatitis C	Prevent and treat hepatitis C infection
	Heavy alcohol use	Limit alcohol
	Obesity	Maintain healthy weight
	Diabetes	Manage diabetes
	Aflatoxin exposure (toxin produced by molds that contaminate various foods like peanuts, corn, and tree nuts)	Properly store grains/nuts
Cervical Cancer	HPV infection	HPV vaccination
		Practice safe sex
	Smoking	Don't smoke
Endometrial Cancer	Obesity	Maintain healthy weight
	Diabetes	Manage diabetes
	Estrogen therapy without progesterone	Discuss hormone therapy with doctor
	Late menopause or never being pregnant
Ovarian Cancer	Family history of ovarian/breast cancer	Consider oral contraceptives (with doctor's guidance), pregnancy and breastfeeding may lower risk
	BRCA1/BRCA2 and other genetic mutations	Know family history and consider genetic testing if indicated
		Discuss risk-reducing surgery options if high risk
	Obesity	Maintain healthy weight
Bladder Cancer	Smoking	Don't smoke/quit smoking
	Workplace chemical exposure (dyes, rubber, leather, paint)	Follow workplace safety protocols, avoid unnecessary exposure to chemicals
	Arsenic in drinking water	Test drinking water if concerned about arsenic
	Chronic bladder inflammation	Consult urologist
	Previous cancer treatment with cyclophosphamide or radiation
	Family history
Esophageal Cancer	Tobacco use	Don't smoke/quit smoking
	Heavy alcohol consumption	Limit alcohol consumption
	Chronic acid reflux/GERD	Treat acid reflux/GERD appropriately
	Drinking very hot beverages regularly	Avoid very hot beverages

The Common Threads: Universal Prevention Strategies

Looking at our table of cancer risk factors, several prevention themes emerge that apply to multiple cancer types:

1. Avoid tobacco in all forms – It increases risk for at least 14 cancer types.

2. Maintain a healthy weight – Obesity is linked to increased risk of breast, colorectal, endometrial, pancreatic, and other cancers.

3. Be physically active – Regular exercise helps maintain weight and may directly reduce cancer risk.

4. Eat a plant-forward diet – Emphasize fruits, vegetables, whole grains, and legumes while limiting processed and red meats.

5. Limit alcohol – Even moderate consumption increases risk for several cancers.

6. Protect yourself from infections – Get recommended vaccines (especially HPV and Hepatitis B) and practice safe sex.

7. Know your family history – Some cancers have genetic components that may warrant more vigilant screening or preventive measures.

   
   

Final Thoughts: You Have More Power Than You Think

It's important to understand that following these recommendations doesn't guarantee you won't develop cancer. Cancer is a serious and often unpredictable disease—but many risk factors are within your control. From the foods you eat to the air you breathe and the habits you form, small changes can add up to big differences in your cancer risk over time.

Your journey to better health begins with awareness and action. If you're unsure where to start, talk with your doctor about your personal risk factors and what prevention strategies might make the most sense for you.

If you'd like to discuss your personal situation and receive individualized advice, schedule an appointment with the Institute for Diabetes, Endocrinology, Adiposity, and Longevity today.

Till next time,

Dr. Koren

DISCLAIMER: The content on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have read or watched on this website. The mention of any product, treatment, or organization on this website does not indicate the author's endorsement. The product names referenced here are trademarks owned by their respective manufacturers. The author disclaims any legal liability for personal injury or any other damage or loss resulting directly or indirectly from the use or misuse of this website's contents.