Cancer Prevention: Everyday Steps That Make a Real Difference

February is often recognized as a month to focus on cancer prevention, and as a primary care physician, I want to share something that gives people genuine hope: about 40% of cancers in the U.S. are linked to modifiable risk factors. That means the choices we make every day—what we eat, how we move, what we avoid—can meaningfully reduce cancer risk. Prevention isn't about perfection. It's about consistent, evidence-based steps that add up over time.

The Numbers: Why Prevention Matters

Cancer remains the second leading cause of death in the United States. But here's what many people don't realize: a significant portion of cancer cases are preventable. A recent American Cancer Society analysis estimates that about 40% of newly diagnosed cancers in the U.S. are attributable to potentially modifiable risk factors, including tobacco use, excess body weight, alcohol consumption, ultraviolet radiation, physical inactivity, and certain infections.

I share these numbers with my patients not to create fear, but to create empowerment. If so many cancer cases are connected to factors within our control, then prevention isn't wishful thinking—it's a practical, powerful strategy.

Lifestyle Factors You Can Control

Tobacco: The Single Biggest Preventable Cause

Tobacco use remains the leading preventable cause of cancer, responsible for about 20% of all cancers and about 30% of all cancer deaths in the United States. It's linked to cancers of the lung, mouth, throat, esophagus, stomach, pancreas, kidney, bladder, and more.

If you smoke, quitting is the single most impactful thing you can do for your cancer risk—and your overall health. I understand that quitting is incredibly difficult, and I want my patients to know that there are effective tools available, including nicotine replacement therapy, prescription medications, and behavioral counseling. If you've tried to quit before and struggled, please don't give up. Most successful quitters have made multiple attempts, and I'm here to support you through the process.

Diet and Nutrition

What we eat plays a meaningful role in cancer risk. The research consistently shows that diets rich in fruits, vegetables, whole grains, and fiber are associated with lower cancer risk. On the other hand, diets high in processed meats, red meat, and ultra-processed foods are associated with higher risk, particularly for colorectal cancer.

I don't ask my patients to follow a rigid diet. Instead, I encourage small shifts: adding more vegetables to your meals, choosing whole grains over refined ones, limiting processed meats like hot dogs and deli meats to occasional treats, and incorporating more plant-based meals throughout the week. These changes are sustainable, and the evidence behind them is strong.

Physical Activity

Regular physical activity is one of the most well-established cancer prevention strategies we have. The evidence shows that 150 minutes per week of moderate-intensity activity—brisk walking, cycling, swimming—reduces the risk of several cancers, including breast, colorectal, endometrial, kidney, and stomach cancers.

The important thing is that any movement counts. You don't need a gym membership or a structured fitness program. Walking your dog, gardening, taking the stairs, or dancing in your living room all contribute to your weekly total. Start where you are and build gradually.

Weight Management

Excess body weight is linked to an increased risk of at least 13 types of cancer, including breast (postmenopausal), colorectal, endometrial, kidney, liver, and pancreatic cancers. This is partly because excess fat tissue produces hormones and inflammatory signals that can promote cancer cell growth.

I approach weight with my patients compassionately and without judgment. Maintaining a healthy weight is challenging in our modern food environment, and there's no one-size-fits-all solution. What I do emphasize is that even modest weight loss—around 5 to 10% of body weight—can improve overall health markers like blood pressure and blood sugar, and may help lower long-term risk of obesity-related cancers.

Alcohol

This is a message that many people find surprising: even moderate alcohol consumption increases cancer risk. Alcohol is a known carcinogen linked to cancers of the breast, liver, colon, rectum, mouth, throat, and esophagus. The risk increases with the amount consumed—there is no "safe" threshold when it comes to cancer.

I'm not here to tell people they can never have a glass of wine. But I do want my patients to have accurate information so they can make informed choices. If you drink, less is better for your cancer risk.

Sun Protection

Skin cancer is the most common cancer in the United States, and the vast majority of cases are caused by ultraviolet radiation from the sun and tanning beds. Protecting your skin is straightforward: use broad-spectrum sunscreen with SPF 30 or higher, wear protective clothing and hats, seek shade during peak sun hours (10 a.m. to 4 p.m.), and avoid indoor tanning entirely.

I encourage my patients to make sun protection a daily habit, not just something for beach days. UV exposure accumulates over your lifetime, so consistent protection makes a real difference.

Screenings That Save Lives

While lifestyle changes reduce your risk, screening tests catch cancer early—when it's most treatable and often curable. Several evidence-based cancer screenings are recommended for average-risk adults:

• Colorectal cancer: Screening recommended starting at age 45. Options include colonoscopy every 10 years or stool-based tests (like FIT or Cologuard) on a more frequent schedule.
• Breast cancer: Mammography is recommended for women starting at age 40, with annual or biennial screening depending on risk factors and guidelines.
• Cervical cancer: Screening with Pap smear and/or HPV testing is recommended for women starting at age 21, with intervals depending on age and test type.
• Lung cancer: Annual low-dose CT screening is recommended for adults ages 50-80 who have a 20 pack-year smoking history and currently smoke or have quit within the past 15 years.

If you're unsure whether you're due for any of these screenings, that's exactly the kind of conversation I have with patients every day. We can review your personal and family history and create a screening plan tailored to your individual risk.

Vaccines That Prevent Cancer

Two vaccines can directly prevent cancer, and I consider them among the most powerful prevention tools we have:

• HPV vaccine: The human papillomavirus (HPV) vaccine prevents the infections that cause the majority of cervical, anal, throat, and several other cancers. It's recommended for preteens at age 11-12 but can be given through age 26 (and in some cases up to 45). If your children or young adult family members haven't been vaccinated, I strongly encourage it.
• Hepatitis B vaccine: Chronic hepatitis B infection is a major risk factor for liver cancer. The hepatitis B vaccine is part of the routine childhood immunization schedule and is also recommended for all adults ages 19-59, plus adults 60 and older with risk factors (and adults 60+ who want protection).

Know Your Family History

While most cancers are not directly inherited, your family history can significantly influence your risk. If you have close relatives (parents, siblings, or children) who were diagnosed with cancer—especially at a young age or with certain cancer types—your risk may be higher than average.

I ask every patient about their family cancer history because it helps me determine whether earlier or more frequent screening is appropriate, and whether a referral for genetic counseling might be beneficial. Genetic counseling can identify inherited gene mutations like BRCA1 and BRCA2 that substantially increase the risk of breast, ovarian, and other cancers. Knowing your risk empowers you to take proactive steps.

How Your Primary Care Doctor Can Help

Cancer prevention is one of the most important things I do as a primary care physician. At every wellness visit, I'm assessing your cancer risk, ensuring you're up to date on screenings and vaccinations, discussing lifestyle factors, and addressing concerns about family history.

I want my patients to know that asking about cancer prevention isn't alarmist—it's smart. The earlier we identify risk factors and the more consistently we follow through on prevention strategies, the better your odds of staying healthy. You don't have to navigate this alone. Together, we can build a prevention plan that fits your life.

This Cancer Prevention Month, I encourage you to take one step forward. Whether that's scheduling a screening you've been putting off, quitting tobacco, adding more vegetables to your plate, or simply having a conversation with your doctor about your risk, every action matters. Prevention is power.