What’s more: The 2020 review above also found that “any level of physical activity likely confers some benefit” on cancer risk. “Even these little spurts of movement that you might pepper throughout the day are really important,” Jennifer Litton, MD, a breast medical oncologist at the University of Texas MD Anderson Cancer Center, tells SELF. Say, walking up and down the stairs between meetings or doing a few jumping jacks after sitting for a while. In fact, a 2023 study following more than 22,000 “non-exercisers” for an average of about seven years found that doing short bursts of intense movement (just 3 to 4 minutes) each day was associated with up to 18% lower cancer risk than doing none—clear proof that every little bit counts.
3. Eat more plants and less red and processed meat.
Plenty of studies have pinpointed specific foods and drinks as potential cancer-fighting agents (like garlic, green tea, and raspberries, to name just a few). But there’s not enough evidence to say that loading up on one or all of them will magically protect you. In terms of cancer, a more supportive—and practical—approach is to up your intake of fruits and vegetables generally (as well as other plant foods like legumes and whole grains), according to the American Cancer Society.
These foods are “nutrient-dense and filled with a wide range of vitamins, minerals, fiber, and other substances that may help prevent several cancers,” Marissa Shams-White, PhD, a senior principal scientist who oversees diet assessment initiatives at the American Cancer Society, tells SELF. Indeed, research has directly linked high fruit and veg intake with a lower risk of colorectal, breast, and lung cancers, and emerging evidence suggests a plant-heavy diet can cut your risks of stomach, mouth, throat, and esophagus cancers, too.
On the flip side, plenty of distinct foods and food groups have been villainized as cancer-causers or at least agents of increased risk, like refined grains, ultraprocessed foods, and in some cases, dairy—but research isn’t conclusive for most. There are a couple, however, that have a clearly demonstrated link with cancer and are worth cutting down on, namely processed meat and red meat. The International Agency for Research on Cancer (IARC) deems the first a Group 1 carcinogen (meaning, it’s been directly shown to cause cancer in people) and the second a Group 2 carcinogen (because it’s “probably” carcinogenic). Most of the research ties these foods to colorectal cancer, specifically, but some evidence also suggests a link with elevated risk of other cancers like stomach, pancreatic, and prostate, Dr. Shams-White says. “The heme iron found in red meat may produce cancer-causing compounds in the body, and both red and processed meats can form similarly dangerous compounds if they’re cooked at high temperatures or due to the process of preserving them,” she explains.
4. Notch down your alcohol intake, ideally to zero.
Unlike tobacco, which has long been pinned as a cancer-causer (and rightly so), alcohol has flown under the radar in that realm. Its role as a carcinogen—which, BTW, it is!—has been downplayed by research suggesting that maybe a little is good for your heart or at least won’t harm you. But in recent years, the record’s been set straight: The World Health Organization says there is “no safe amount” of alcohol to consume, largely because of its link with at least seven types of cancers (including, yes, liver cancer but also breast, stomach, and head and neck). And in January 2025, the US surgeon general called alcohol a “leading preventable cause of cancer” and suggested warning labels be added to bottles.
Read the full article here
