Cancer is a leading cause of death worldwide, and it’s essential to understand the factors that can influence your cancer risk.

While some aspects of cancer risk are beyond your control, such as your age or genetic background, there are several things you can do to reduce the risk of developing certain types of cancer.

This guide explores the major factors contributing to cancer risk and provides practical tips for cancer prevention.

What Influences Cancer Risk?

Cancer develops when cellular changes occur due to genetic mutations.  The resultant abnormal cells grow and divide uncontrollably, leading to cancer formation.

However, your cancer risk is determined by several factors that interplay, and these include,

1. Genetics

Your family history can play a significant role in your cancer risk.

If you have close relatives who have had certain types of cancer, you may be more likely to develop those cancers yourself.

Additionally, some people inherit specific genetic mutations, such as in breast cancer genes of BRCA1 and BRCA2, which can significantly increase their risk of developing breast and ovarian cancer.

2. Age

Cancer risk tends to increase as you get older.

The longer you live, the more opportunities for genetic mutations and cellular damage to build up over time. Over 80% of all cancers are diagnosed in people who are 50 years of age or older.

3. Lifestyle factors

The choices you make in your daily life can have a profound impact on your cancer risk.

For example, tobacco smoking, having a higher body, consuming a diet high in processed foods, and leading a sedentary lifestyle have all been linked to an increased risk of cancer.

4. Environmental exposures

Exposure to certain environmental factors, such as UV radiation from the sun or tanning beds, radon gas, and various chemicals and toxins, can damage your cells and increase your risk of developing cancer.

While you can’t change factors like your age or genetic background, evidence suggests that making healthy lifestyle choices could potentially prevent over half of all cancer cases.

Cancer Prevention Tips

So, what can you do to reduce your cancer risk? Here are some positive lifestyle changes that can help.

1. Don’t smoke and avoid exposure to second-hand smoke. Tobacco smoke contains over 70 known cancer-causing chemicals that can damage your cells and increase your risk of developing cancer.
2. Maintain a healthy weight. Excess body fat can alter hormone levels and create an environment that promotes cancer growth. Aim for a body mass index (BMI) between 18.5 and 24.9.
3. Exercise regularly. At least 150 minutes of moderate-intensity physical activity per week, including cardio and strength training exercises, can help boost your immune function, reduce inflammation, and lower your cancer risk.
4. Eat a healthy, plant-based diet. Focus on consuming plenty of fruits, vegetables, whole grains, legumes, nuts, and healthy fats like olive oil. These foods are rich in antioxidants and other beneficial compounds that can help protect your cells from damage and inhibit cancer cell growth.
5. Limit your alcohol intake. If you choose to drink alcohol, try to limit your consumption to no more than one drink per day for women and two drinks per day for men. Excessive alcohol intake can alter hormone levels and damage your cells, increasing your cancer risk.
6. Protect your skin from sunburn. Minimize exposure to UV radiation by seeking shade, wearing protective clothing, and using broad-spectrum sunscreen with an SPF of at least 30. Avoid tanning beds, as they can significantly increase your risk of developing skin cancer.

By making these lifestyle changes, you can take proactive steps to reduce your cancer risk and improve your overall health.

Understanding Your Cancer Risk

In addition to making healthy lifestyle choices, it’s essential to understand your risk based on factors you can’t control. These include:

1. Your age and gender: As noted earlier, risk increases with age. Additionally, some cancers are more common in men (such as prostate cancer) or women (such as breast and uterine cancer) due to the influence of sex hormones.
2. Your race and ethnicity: Some racial and ethnic groups have higher rates of certain types of cancer. For example, African Americans have higher rates of colorectal and prostate cancer compared to other racial groups.
3. Your personal and family medical history: If you have a history of certain medical conditions, such as autoimmune disorders or diabetes, you may be at increased risk for certain types of cancer. Additionally, if you have a family history of cancer, especially at a young age, you may be more likely to develop those cancers yourself.
4. Inherited genetic mutations: Some people are born with specific genetic mutations that significantly increase their risk of developing certain types of cancer. For example, inherited mutations in the BRCA1 and BRCA2 genes can significantly increase a person’s risk of developing breast and ovarian cancer.

If you have any of these non-modifiable risk factors, it’s essential to talk to your doctor about your cancer risk and what you can do to manage it.

In some cases, genetic testing may be recommended to determine if you have inherited a high-risk mutation.

The Bottom Line

While some risk factors, such as age or genetics, cannot be controlled, several steps can be taken to reduce your cancer risks by changing your lifestyle. 

By making healthy lifestyle choices like not smoking, maintaining a healthy weight, exercising regularly, eating a plant-based diet, limiting alcohol intake, protecting your skin from the sun, and getting recommended screenings, you can significantly lower your risk.

It’s also important to understand your risk based on factors like your personal and family medical history and any inherited genetic mutations.

By working with your doctor to assess your risk and develop a personalized prevention plan, you can take proactive steps to optimize your health and reduce your likelihood of developing cancer.

Remember, understanding your risk is an important first step in taking control of your health. By making informed choices and adopting healthy lifestyle habits, you can empower yourself to live a longer, healthier life.