Cancer prevention: 6 ways to reduce cancer risk

The American Cancer Society predicts 1 in 2 men and 1 in 3 women is likely to develop cancer in their lifetime. While not all cancers can be prevented, there are steps you can take to reduce your risk. Consider adopting these cancer prevention and early detection strategies. It could save your life. 

Get preventive screenings

Screenings and routine exams help detect many cancers before they spread. Cancer of the breast, cervix, prostate, colon and skin have proven screening methods that increase chances of survival.

“All of these screenings are highly endorsed by cancer doctors,” says Gundersen medical oncologist Kurt Oettel, MD. “Should you experience any symptoms whatsoever, it’s important that you reach out to your primary care provider.” 

Breast cancer screening

A mammogram – an X-ray of the breast – is the easiest way to detect breast cancer. Women should start having mammograms at age 40, or earlier if there is a family history or increased risk. Clinical breast exams and self-exams should start at age 20. If you notice changes, it’s important to report them to your healthcare provider.

Cervical cancer screening

A Pap smear can find precancerous cells and cervical cancer cells and help you get treatment early. Women age 21 and older should have a Pap smear every two years until age 30. After three negative tests in a row, this test can be done every three years.

Prostate cancer screening

Prostate cancer is the most commonly diagnosed non-skin cancer among men in the United States. Men age 50 and older should have a prostate specific antigen (PSA) blood test and digital rectal exam every year.

Colorectal cancer screening

Colorectal cancer often develops from precancerous polyps in the color or rectum. A colonoscopy allows a doctor to find and remove precancerous polyps and early colon cancers.

Women and men should have their first colonoscopy at age 50 and then once every 10 years or have a flexible sigmoidoscopy every five years with annual stool samples. Screening should begin sooner than age 50 if there is a family history of colon cancer.

Skin cancer screening

Skin checks should be part of your regular routine at home. Get to know your moles and other spots and bumps. Changes in their number, size, shape, color and texture could be signs of skin cancer. Watch for newly crusted or scaly areas that bleed or don’t go away. If you notice any changes, tell your primary care provider or schedule an appointment with a dermatologist.

Protect your skin from the sun

Skin cancer is the most common type of cancer. It’s also easy to prevent. To lower your risk:

• Apply a broad-spectrum sunscreen with a sun protection factor (SPF) of 30 or more.
• Avoid the sun's strongest rays between 10 a.m. and 4 p.m.
• If you cannot stay out of the sun, protect yourself with a wide-brimmed hat, pants and long sleeves.
• Do not use tanning beds or sunlamps. 

Be physically active

Research shows that it’s beneficial to exercise for 30 minutes at a moderate rate every day. This means working hard enough to raise your heart rate and break a sweat while you can still talk with someone else. Take a walk or try a bodyweight workout. Consistent exercise not only lowers your risk of developing cancer, but it will help to improve your overall health in many other ways.

Eat a nutritious diet

Focus on eating a balanced diet. Try to eat at least six to eight servings of fruits and vegetables each day. Choose whole grains instead of refined products. Eat less red or processed meat. Try out a new recipe to spice things up and get some inspiration in the kitchen.

Limit your daily alcohol intake. For men, this means no more than two drinks. For women? Stick to just one drink. Or none.

Avoid tobacco and quit smoking

Tobacco smoke contains about 70 chemicals that can cause cancer, so quitting smoking – or avoiding smoking altogether – lowers the risk of getting and dying from cancer. Experts believe smoking causes up to 30 percent of all cancer deaths in the United States. Gundersen offers classes and other resources to help you quit smoking for good.

Consider genetic testing

Whether you have a family history of cancer or have abnormal results during a screening exam, genetic testing can help you learn about your risk for certain cancers. This type of testing is usually done when there is a family history of certain types of cancer. Your primary care provider can discuss whether genetic testing would be a good option for you if you are concerned about your risk for cancer.