10 Evidence-Based Lifestyle Habits to Reduce Your Cancer Risk
- Nichole Dandrea-Russert
- Oct 6, 2019
- 4 min read
Updated: Nov 19
The American Institute for Cancer Research (AICR) is a global leader in cancer prevention, and every decade they release comprehensive, research-backed recommendations to help the public reduce cancer risk.
One of the most consistent themes across their findings? The powerful role of lifestyle—and especially plant-forward eating.
In fact, experts estimate that up to 40% of cancer cases are preventable through healthy lifestyle choices. That means daily habits truly matter.
Below are 10 practical, science-backed tips based on AICR guidelines to help protect your long-term health.
10 Evidence-Based Lifestyle Habits to Reduce Your Cancer Risk
1. Aim for a Healthy, Stable Weight
Maintaining a healthy weight is one of the most important ways to reduce cancer risk. Excess body fat acts like a “hormone pump,” increasing levels of estrogen, insulin, and inflammatory markers that can promote cancer growth.
A plant-forward diet rich in whole foods can naturally support healthy, sustainable weight management—no calorie counting required.
2. Move Your Body Regularly
Physical activity lowers cancer risk, improves immune function, boosts mood, and helps with weight maintenance.
Guidelines recommend:
150 minutes of moderate activity per week (like brisk walking), or
75 minutes of vigorous activity per week (like running or cycling)
Movement doesn’t have to be structured—gardening, dancing, hiking, or playing with your dog all count.
3. Fill Your Plate With Whole Grains, Vegetables, Fruits & Beans
Plant-rich diets consistently show the strongest protective effects against many cancers.
Whole plant foods provide:
Antioxidants
Vitamins & minerals
Protective phytochemicals
Together, these nutrients reduce inflammation, support gut health, and help your body identify and destroy potential cancer cells.
Aim to build most meals around whole grains, vegetables, fruits, legumes, nuts, and seeds.
4. Limit Fast Foods & Ultra-Processed Foods
Fast foods and ultra-processed products—like chips, pastries, frozen pizzas, processed meats, sugary cereals, and packaged snacks—contribute to weight gain and inflammation.
Swap them for whole-food options when possible:
Bean-based meals
Fresh or frozen veggies
Nuts, seeds, and fruit
Homemade plates or bowls
Simple substitutions can meaningfully reduce cancer risk over time.
5. Reduce or Avoid Red & Processed Meats
Red meat is linked to colorectal cancer, and processed meat (like bacon, sausage, and deli meat) is classified as a Group 1 carcinogen—the same category as tobacco (meaning evidence is strong, not that the level of risk is the same).
Choose plant-based proteins instead:
Lentils
Nuts & seeds
Plant-forward meals like BBQ jackfruit or lentil Bolognese
6. Limit Sugar-Sweetened Drinks
Soft drinks, sweet teas, energy drinks, and sugary coffees contribute to weight gain and obesity—each associated with higher cancer risk.
Try instead:
Water infused with lemon, berries, herbs, or cucumber
Sparkling water
Herbal teas
Unsweetened iced tea
Carrying a reusable water bottle helps you stay hydrated throughout the day.
7. Limit or Avoid Alcohol
Alcohol of any kind—wine, beer, liquor—is a known carcinogen and is linked to cancers of the breast, mouth, liver, colon, and more.
Best for cancer prevention: Don’t drink alcohol. If you do choose to drink, follow guidelines:
1 drink/day for women
2 drinks/day for men
Mocktails, sparkling waters, or alcohol-free beverages are great swaps.
8. Don’t Rely on Supplements for Cancer Prevention
Supplements are not a shortcut for cancer prevention—and in some cases, high-dose supplements may increase risk.
Whole plant foods provide nutrients in the perfect combinations the body knows how to use.
Some individuals should supplement (like B12 for plant-based eaters, prenatal vitamins for pregnancy, etc.), but always consult your healthcare provider before starting anything new.
9. If You’re Able, Breastfeed Your Baby
Breastfeeding supports immune health and lowers cancer risk for both mother and baby.
For mothers, breastfeeding reduces cancer-related hormones and helps shed damaged breast cells. For children, it is associated with lower risk of obesity—another cancer risk factor.
Any amount of breastfeeding is beneficial.
10. After a Cancer Diagnosis, Follow Your Medical Team’s Guidance
Every cancer journey is unique.
Always follow personalized recommendations from your physician and oncology team regarding nutrition, treatment, and lifestyle changes.
It’s also empowering to know that healthy habits before, during, and after treatment can support healing, energy, and wellbeing.
Small Shifts, Big Impact
While no single food or habit can prevent cancer, a combination of healthy lifestyle choices can significantly reduce your risk—and help you feel better every day.
Nourishing your body with plant-based foods, moving regularly, maintaining a healthy weight, limiting alcohol and processed foods, and making mindful choices all contribute to long-term wellbeing.
The best part? You don’t need to overhaul your life overnight. Small, consistent choices add up. Start with one or two shifts that feel doable, and build from there. Your future self will thank you.
Hey everyone! My name is Alec Pienta and I am finishing the master's level Coordinated Program of Nutrition at Georgia State University, which will enable me to sit and (hopefully) pass the exam to become a Registered Dietitian. I was drawn to studying nutrition through sports and exercise in high school. Nutrition education is one of the aspects I am most passionate about. I enjoy being able to talk about nutrition guidelines, clear up misconceptions, and tell fun facts! I am open to where the world of nutrition leads me, but know that I will be happy being able to communicate nutrition information to anyone who will listen.
