As we entered 2025, many of us made resolutions to improve our overall well-being. Our goals may have been to eat healthier or exercise more, but there’s an even greater opportunity to make lasting changes that can significantly impact our long-term health.
A groundbreaking study has revealed that nearly 40% of cancers are preventable through lifestyle changes, and now is the perfect time to adopt healthier habits.
The connection between lifestyle choices and cancer risk has long been established. Factors such as smoking, excessive alcohol consumption, poor diet, lack of physical activity and exposure to harmful environmental factors contribute to a significant portion of cancer diagnoses. However, with intentional lifestyle modifications, we can reduce the risk of many cancers.
By focusing on small, manageable lifestyle changes, we can make a big difference in our long-term health — and potentially lower our risk of developing cancer. Here are a few simple changes you can prioritize making:
Make sure your diet includes plenty of fruits, vegetables, whole grains and lean proteins. Reducing your intake of processed foods and red meat can also lower the risk of certain cancers.
One way to guide your diet is by looking at the Blue Zones diet, inspired by regions around the world where people live the longest and healthiest lives.
The diet is mostly plant-based and rich with foods like legumes, healthy fats, whole grains, and fresh fruits and vegetables. Adopting this kind of diet can not only reduce your risk of cancer but also improve overall well-being and longevity.
Aim for at least 30 minutes of moderate physical activity most days of the week. Exercise not only helps maintain your physical fitness but also has direct links to a reduced risk of certain types of cancers. Whether you enjoy running, biking, swimming, hiking, practicing yoga or dancing — get active.
Smoking is a leading cause of cancer, and although quitting can be challenging, numerous resources are available to support you in the process like the CDC’s hotline.
Similarly, cutting back on alcohol consumption can significantly reduce the risk of cancers such as liver, breast and esophageal cancer.
Chronic stress has been linked to weakened immune systems, which may contribute to the development of various diseases, including cancer. Taking steps to manage stress through mindfulness, meditation and/or therapy can improve your quality of life.
Here at Cancer Support Community Arizona, we know how imperative social and emotional support is to mental well-being, as it can improve cancer outcomes. That’s why we provide myriad programs to help anyone impacted by cancer get connected with others facing a similar journey.
Early detection is key. Regular screenings and check-ups with your primary care physician can catch potential issues early when treatment is most effective. Staying up to date on recommended screenings, such as mammograms, colonoscopies and skin checks, can help identify cancers in their earliest, most treatable stages.
This year, let’s focus on creating lasting habits that can help prevent cancer and improve our quality of life. Small steps today can lead to a healthier, cancer-free tomorrow
Editor’s note: Julie Dunnigan is CEO of Cancer Support Community Arizona, a nonprofit that provides emotional and social support for anyone impacted by cancer through 100 free, in-person bilingual programs in greater Phoenix, the Verde Valley and Flagstaff, and via livestream to others throughout Arizona. Please send your comments to AzOpinions@iniusa.org. We are committed to publishing a wide variety of reader opinions, as long as they meet our Civility Guidelines.
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