Here are some proven ways to reduce the risk of developing cancer that are controlled by our own personal choices.

Avoid Tobacco Products—Smokers account for roughly four out of five lung cancer deaths, and approximately 30 percent of all cancer deaths. The best way to reduce the risk of developing cancer is to not smoke. Smoking or smokeless tobacco products are associated with the increased risk of many other types of cancers. Secondhand smoke or environmental tobacco smoke containing numerous human carcinogens also should be avoided. Click here for tips on smoking cessation.

Reduce Exposure to the Sun—Most research shows that overexposure to ultraviolet radiation from the sun and other sources such as sun lamps and tanning beds is the main cause of skin cancer. When you are out in the sun, make sure you use a sun block with at least a 15 SPF strength rating and limit your time in the sun as much as possible to help protect yourself from most of the sun’s harmful rays. Avoid getting sunburns or blisters from sun exposure, especially if you have fair skin or easily freckle. Stay inside from 11:00 a.m. until 3:00 p.m., when the sun’s rays are strongest. Another good protective measure is to wear protective clothing such as brimmed hats and long-sleeved shirts to cover exposed skin while in the sun.

Maintain a Healthy Weight—What you eat has an effect on your cancer risk. Being overweight increases the risk of cancer, according to the American Cancer Society. Being overweight or obese is associated with an increased risk for cancers of the kidney, esophagus, endometrium, colon, breast and other organs. The more obese a person becomes, the higher their mortality risk from some types of cancer.

• Eat a variety of healthful foods.
• Eat five or more servings of vegetables and fruits each day.
• Choose whole grains instead of processed grains and sugar.
• Limit consumption of red meats, especially high-fat and processed meats.
• Choose foods that help maintain a healthful weight.

Studies have shown that populations that eat diets high in vegetables and fruit and low in animal fat and meat have a reduced risk of the most common cancers. While it is unknown how nutrition affects the risk of specific cancers, the American Cancer Society emphasizes a diet of whole foods and consumption of a mostly plant-based diet.

Limit Consumption of Alcoholic Beverages—Alcohol consumption is an established cause of cancers of the pharynx, larynx, esophagus, liver and breast. People who drink alcohol should limit their intake to no more than two drinks per day for men and one drink per day for women. Risk for the above mentioned cancers increases considerably with intake of more than two drinks per day. Alcohol consumption combined with tobacco use increases the risk of cancers of the mouth, larynx and esophagus far more than drinking or smoking alone.

Regular Exercise—Exercise may offer protection from certain cancers and provide other health benefits. The American Cancer Society recommends the following activity levels.

• Adult: Moderate activity 30 minutes for five days of the week (or more). Moderate or vigorous exercise 45 minutes for five days per week (or more) may enhance reductions in risk for breast and colon cancer.
• Children and Adolescents: At least 60 minutes per day of moderate to vigorous activity at least five days per week.

Limit Radiation Exposure—Exposure to high frequency ionizing radiation can increase the risk of developing cancer, especially those of the bone marrow and thyroid gland. Radon, a form of radiation, can increase your risk for lung cancer and combined with smoking significantly increases the effect of radon exposure on lung cancer risks. Radon testing kits are available from your local home improvement or hardware store with instructions on action if levels are too high. Medical and dental X-rays are taken with the lowest levels of radiation possible to minimize exposure without decreasing image quality and medical usefulness.

Be Careful of Industrial Exposure—Exposure to industrial agents or chemicals is associated with some cancers through evidence while others are considered probable cancer-causing agents based on animal experiments. For some exposures (radon and asbestos), the cancer risk greatly increases when combined with tobacco smoking.