Cancer — a word that sends chills down the spine of many, seems to be growing ever closer to our daily lives. With age, it’s not uncommon to hear about classmates, colleagues, or family members being diagnosed with cancer, and this can lead to feelings of anxiety and fear. However, the question is, how can we cope with this unsettling news and take control of our health?
While many cancers result from the inevitable genetic mutations that come with aging, they can still be prevented or managed. For the average person, the key to preventing cancer lies in cultivating good habits. You might be surprised to learn that some simple yet often overlooked habits can significantly reduce your risk of developing cancer.
Here are 7 small habits that could unknowingly help you lower your cancer risk. 
Habit 1: Prefer Fresh Meat Over Processed Meat
If you’re someone who loves fresh cuts of pork, beef, chicken, or fish, and tends to avoid processed meats like bacon, sausages, or dried fish, then congratulations! Your body is naturally trying to avoid risk.
Processed meats are classified by the International Agency for Research on Cancer (IARC) as Group 1 carcinogens, meaning there is strong evidence that they can cause cancer. This is mainly due to the large amounts of preservatives, such as nitrates, used during the processing of these meats. When consumed, nitrates can form nitrosamines, which have been linked to digestive cancers.
Moreover, excessive consumption of fatty foods increases the risk of obesity, which is also a major risk factor for colorectal cancer. Eating less processed meat and reducing your intake of fatty foods is a small but powerful way to lower your cancer risk.
Habit 2: Wait for Food to Cool Down Before Eating
Many of us love eating hot meals — especially in the winter, when a piping hot bowl of soup or a spicy hotpot feels especially comforting. However, eating food that’s too hot can be harmful to your health.
Both the mouth and esophagus are lined with sensitive mucous membranes, which can be damaged by high temperatures. Foods that are over 65°C (149°F) can cause burns and, in the long term, can increase the risk of esophageal cancer. Studies show that people who prefer hot food are 2.43 times more likely to develop esophageal cancer than those who don’t.
To protect your digestive health, make it a habit to wait for your food to cool down before eating. It’s a small change that can significantly reduce long-term risks.
Habit 3: Eat At Least Half a Pound of Fruit Every Day
The dietary guidelines recommend that adults eat 200–350 grams of fresh fruit daily, but many people fail to meet this target. Studies have shown that a significant portion of Chinese women are at risk due to insufficient fruit intake. This is especially important for women, who should aim to eat enough fruits each day to prevent health issues.
Fresh fruits contain vital vitamins, antioxidants, and fiber that play a key role in maintaining overall health and reducing the risk of cancer. Remember: the more colorful and varied your fruit choices, the better!
Habit 4: Sleep at Least 7 Hours Every Night
In recent years, sleep disorders have become increasingly common, and many people are getting less sleep than they need. However, research shows that getting sufficient sleep is one of the best habits for cancer prevention.
Studies indicate that those who sleep less than 7 hours a night have a 69% higher risk of developing cancer compared to those who sleep 7-8 hours. Besides cancer risk, chronic sleep deprivation can lead to obesity, diabetes, heart disease, stroke, and depression.
Prioritize your sleep — it’s not just good for your body, but it’s also a vital part of cancer prevention!
Habit 5: Always Wear Sunscreen
We’ve all heard how important sunscreen is, but many people still underestimate its role in cancer prevention. While women have generally been more aware of this, it’s important for men and anyone who spends time outdoors to protect their skin from the sun.
Ultraviolet (UV) rays from the sun are present year-round and can cause short-term skin damage, such as sunburn, and long-term effects, such as premature aging and skin cancers like squamous cell carcinoma and melanoma. By applying sunscreen regularly, wearing hats, and using protective clothing, you significantly reduce your risk of developing skin cancer.
Habit 6: Exercise Regularly
Exercise is one of the most effective ways to prevent cancer. According to a large study in the United States, regular physical activity can significantly lower the risk of developing 13 different types of cancer, including esophageal cancer, lung cancer, kidney cancer, and stomach cancer.
Whether it’s walking, running, swimming, dancing, or going to the gym, any form of physical activity helps. The World Health Organization (WHO) recommends at least 150–300 minutes of moderate-intensity exercise per week, or an equivalent combination of vigorous-intensity and moderate-intensity activities.
Start exercising today — your body will thank you, and the benefits will pay off over time in the form of better health and a lower cancer risk.
Habit 7: Regular Check-ups and Cancer Screenings
Lastly, one habit that’s easily overlooked is regular health check-ups. Even with a healthy diet and active lifestyle, the incidence of cancer is on the rise due to increased exposure to environmental factors and lifestyle changes.
Cancer is a matter of probability, and regular screenings can help detect it early, when it’s more treatable. For instance, cervical cancer screenings like HPV or TCT tests can identify precancerous changes in the cervix, allowing for early intervention that can greatly reduce the risk of developing cancer.
Remember, early detection can make a significant difference in treatment outcomes and survival rates.
Conclusion
The path to cancer prevention doesn’t require drastic changes or extreme measures. Simple, everyday habits like eating fresh food, getting enough sleep, wearing sunscreen, and staying active can go a long way in reducing your risk of cancer. It’s important to remember that cancer prevention is about building healthy habits over time — it’s never too late to start! Keep these small habits in mind, and take charge of your health today.
By staying informed and practicing these preventative measures, you can make significant strides in maintaining your health and wellbeing.
