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8 Ways to Prevent Cancer

February 26, 2025

Cancer can seem like it strikes at random, but your body is actually working around the clock to prevent it. Every day, your built-in defense mechanisms find and eliminate abnormal cells before they turn into something more serious.

But no system is perfect — and certain habits and risk factors can make it harder for your body to do its job.

We asked Niamey Wilson, MD, the associate director of the breast program at Hartford HealthCare Cancer Institute and breast surgery division leader at Hartford HealthCare Medical Group, to share her top cancer prevention tips. Here’s what she said.

How does cancer happen?

Cancer starts with genetic mutations in our cells.

Fortunately, our bodies usually keep these mutations in check, including:

• DNA repair crews. Your body has mechanisms to fix genetic mistakes before they cause problems.
• Immune system surveillance. Your immune system is always on look-out for abnormal cells and destroys them before they grow.
• Self-destruct mode. Damaged cells have a built-in shutdown process.
• Growth control signals. Your body has rules for cell growth, preventing cells from dividing out of control.

“Despite these mechanisms, some cells accumulate mutations over time and ultimately evade these natural defenses,” says Dr. Wilson. “But we can lower our risk of developing cancer by supporting these defenses with healthy habits and early detection.”

> Related: 6 Cancer Screenings That Could Save Your Life

Here’s how to lower your cancer risk.

1. Keep your weight in check.

Your weight impacts you health in many different ways, and cancer is one of them.

“Excess body fat increases cancer risk in many ways, contributing to chronic inflammation, hormone imbalances and metabolic dysfunction—all of which promote cancer cell growth,” explains Dr. Wilson.

Maintaining a healthy weight is one of the best ways to lower your risk of cancer and other conditions like heart disease.

2. Fuel your body with the right foods.

Skip the heavily processed foods packed with dyes and chemicals—your body will thank you.

“There’s no magic diet to prevent cancer,” says Dr. Wilson. “But a Mediterranean-style diet rich in healthy fats, lean proteins and plenty of fresh fruits and vegetables is widely recommended.”

> Related: What to Eat During Cancer Treatment

3. Move every day.

Exercise is one of the best defenses for your body.

“Getting 30 minutes of exercise at least five days a week has been shown to lower inflammation and boost immune function,” says Dr. Wilson.

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4. Stay safe at work.

Your job could be exposing you to hidden cancer risks.

“Some jobs carry higher risks,” says Dr. Wilson. “Construction and manufacturing workers face carcinogens, healthcare and aviation workers encounter radiation and office jobs promote a sedentary lifestyle.”

But you can lower you risk by by following safety protocols, using protective equipment and staying active throughout the day.

5. Be mindful of alcohol.

Alcohol raises the risk of many cancers, including breast, colon, rectal and esophageal cancer, to name a few.

“Alcohol metabolizes into acetaldehyde, a toxic compound that damages DNA and is a known carcinogen,” says Dr. Wilson. “It also contributes to chronic inflammation, hormone imbalances and impaired nutrient absorption—all linked to cancer.”

6. Protect your skin from the sun.

When it comes to sun exposure, balance is key.

“Sun is a double-edged sword,” says Dr. Wilson. “It helps our bodies produce vitamin D, but too much UV radiation damages DNA and increases skin cancer risk.”

Wear SPF daily, and of course, “avoid tanning beds—they have direct links to melanoma, the deadliest form of skin cancer.”

7. Stay on top of screenings and vaccines.

Cancer screenings should be top priority on your to-do list.

“Screenings detect cancer early, often before symptoms appear,” says Dr. Wilson. “Tests like mammograms, Pap smears and colonoscopies not only lower cancer risk but also reduce the chances of dying from these cancers.”

And although there aren’t many vaccines that can prevent cancer, it’s important to take advantage of the ones that do.

“The HPV vaccine protects against HPV-related cancers, and the hepatitis vaccine lowers the risk of liver cancer.”

8. Build healthy habits that last.

Small, consistent changes make a significant impact.

“Other than quitting smoking, maintaining a healthy weight and staying active are the most effective ways to prevent cancer,” says Dr. Wilson. “Pay attention to what you eat, squeeze in a quick workout and set small, achievable goals. You only have one body—take care of it.”