Every person’s cancer risk is unique to them and it’s influenced by many factors. Some cancer risk factors are modifiable, and others (like family history) are not. While there’s no guaranteed way to prevent every cancer, evidence shows that lifestyle choices, preventive screenings, and personalized risk assessments can significantly lower your risk.
Taking a proactive approach is the best way to catch problems early and start treatment when it’s most effective. Maria Scouros, MD, and our team at Houston Cancer Institute specialize in cancer care and are here to help you understand your risk. Here are five ways you can take control of your cancer risk in the new year.
One of the most effective ways to reduce cancer risk is early detection. Routine screenings, like mammograms, colonoscopies, skin exams, and Pap tests (Pap smears), help identify precancerous changes or cancer at its earliest stages, when treatment outcomes are often better and less invasive.
Talk with your healthcare team about which screenings are recommended for you based on your age, sex, and medical history. Keeping up with these appointments can catch issues very early on, and often makes the difference between a simple intervention and complex treatment.
Did you know your diet can play a big role in your risk of certain cancers? Eating mostly fruits, vegetables, whole grains, lean proteins, and healthy fats provides essential nutrients and antioxidants that support cellular health and immune function. Colorful, whole foods like these help contribute to a healthy weight and provide fiber, vitamins, and minerals.
On the other hand, diets high in processed foods, red meats, and sugar have been associated with increased cancer risk. Small changes like swapping sugary snacks for fresh fruit or choosing whole-grain options can add up over time.
Physical activity is essential for heart health, and it also helps regulate hormones, support immune health, and reduce inflammation, all of which can lower cancer risk. The American Cancer Society recommends at least 150 minutes of moderate exercise per week, plus strength training on at least two days.
Regular exercise also supports a healthy weight. Being overweight or obese can increase your risk of several cancers, including breast, colorectal, and pancreatic. Even modest increases in daily activity, like walking after meals or taking the stairs, can make a difference.
Tobacco use remains the single largest preventable cause of cancer. Smoking, vaping, and exposure to secondhand smoke all increase your risk of lung, throat, mouth, and other cancers. If you use tobacco, quitting is one of the most powerful things you can do for your health. Talk to your provider about cessation strategies or support programs.
Alcohol consumption, even in moderate amounts, has been linked to an increased risk of several cancers, including breast and liver. If you drink alcohol, do so in moderation and consider cutting back further if you have other risk factors.
Some people have a higher cancer risk due to inherited genetic factors. A genetic risk evaluation can identify inherited mutations that increase your susceptibility to certain cancers (like BRCA genes for breast and ovarian cancer).
At Houston Cancer Institute, our experienced team works with patients to assess family history, recommend appropriate testing, and interpret results. These evaluations can inform decisions about enhanced screening, preventive strategies, or lifestyle changes that may be particularly relevant for people with hereditary risk.
While it might seem scary, knowing your genetic risk empowers you and your healthcare team to tailor a prevention and screening plan that’s right for you. Remember that your cancer risk isn’t something you have to simply accept. Many risk factors are within your control, and understanding your risk is the first step to taking informed steps for your future health.
Whether you’re starting new habits or building on existing ones, our team is ready to help you take control of your cancer risk this year. Contact Houston Cancer Institute in Houston and Katy, Texas, online or by phone today to get started.
