Cancer is a devastating disease that can affect anyone. It is caused by abnormal cells growing and invading other parts of the body. While there is no fail-safe way to prevent cancer, there are certain things you can do to lower your risk.

Here are 30 ways to reduce your risk of cancer:.

1. Quit smoking

Cigarette smoking is the leading cause of preventable deaths worldwide. Smoking is linked to many types of cancer, including lung, bladder, and kidney cancer. If you don’t smoke, don’t start, and if you do, consider quitting.

Talk to your doctor about resources that can help you quit smoking.

2. Limit alcohol intake

Drinking alcohol can increase your risk of cancer of the mouth, throat, liver, breast, and colon. If you choose to drink, limit yourself to one drink per day for women and two drinks per day for men.

3. Exercise regularly

Regular exercise can help prevent cancer by reducing inflammation and improving your immune system. Aim for at least 30 minutes of moderate exercise most days of the week.

4. Maintain a healthy weight

Being overweight or obese increases your risk of many types of cancer, including breast, colon, and kidney cancer. Maintain a healthy weight by eating a balanced diet and exercising regularly.

5. Eat a healthy diet

Eating a diet high in fruits, vegetables, and whole grains can help prevent cancer. Avoid processed and red meat, and limit your intake of saturated and trans fats.

6. Protect your skin from the sun

Exposure to the sun’s harmful UV rays increases your risk of skin cancer. Protect your skin by wearing protective clothing and using sunscreen with at least SPF 30 whenever you’re outside.

7. Practice safe sex

Sexually transmitted infections can increase your risk of certain types of cancer, such as cervical cancer. Practice safe sex by using condoms and getting regular STI screenings.

8. Get vaccinated

Certain vaccines can help prevent cancer, such as the HPV vaccine, which protects against the types of HPV that cause most cases of cervical and anal cancer.

9. Limit exposure to environmental toxins

Avoid exposure to toxins such as asbestos, pesticides, and industrial chemicals. If you work in an industry that exposes you to these toxins, take precautions to protect yourself.

10. Get regular check-ups

Regular check-ups can help detect cancer early when it’s most treatable. Talk to your doctor about how often you should be screened for various types of cancer.

11. Know your family history

If members of your family have had cancer, you may be at an increased risk. Talk to your doctor about your family history and what screening tests may be appropriate for you.

12. Stay hydrated

Drinking enough water can help flush out toxins from your body, reducing your risk of cancer. Aim for at least 8 glasses of water per day.

13. Consider a plant-based diet

A plant-based diet can help reduce your risk of cancer by providing a variety of nutrients and antioxidants. Try incorporating more plant-based meals into your diet.

14. Reduce stress

Chronic stress can weaken your immune system and increase inflammation in your body, both of which can increase your risk of cancer. Find ways to reduce stress, such as exercise, meditation, or spending time with loved ones.

15. Limit exposure to radiation

X-rays and other types of radiation can increase your risk of cancer. Only get medical tests that are necessary and talk to your doctor about any concerns you have about radiation exposure.

16. Avoid excessive exposure to hormones

Hormones such as estrogen and testosterone can increase your risk of certain types of cancer, such as breast and prostate cancer. Avoid excessive use of hormone therapy and talk to your doctor about any concerns you have.

17. Sleep well

A good night’s sleep can help your body repair and regenerate, reducing your risk of cancer. Aim for 7-8 hours of sleep per night.

18. Reduce exposure to electromagnetic fields

Electromagnetic fields, such as those produced by cell phones and power lines, may increase your risk of certain types of cancer. Limit your exposure by using hands-free devices and keeping your cell phone away from your body when not in use.

19. Practice good oral hygiene

Poor oral hygiene may be linked to an increased risk of certain types of cancer, such as oral cancer. Brush your teeth twice a day and floss regularly.

20. Avoid smoking and tobacco products

Using tobacco products, such as cigarettes and chewing tobacco, increases your risk of many types of cancer, including lung, mouth, and throat cancer. Quitting smoking and avoiding all tobacco products is the best way to reduce your risk.

21. Take care of your mental health

Mental health conditions such as depression and anxiety can increase inflammation in your body, which may increase your risk of cancer. Get treatment for any mental health conditions you may have.

22. Eat mushrooms

Mushrooms contain compounds that may help prevent cancer by boosting your immune system and reducing inflammation. Try adding more mushrooms to your diet.

23. Drink green tea

Green tea contains antioxidants that may help prevent cancer by reducing inflammation and promoting cellular repair. Try drinking green tea regularly.

24. Eat cruciferous vegetables

Cruciferous vegetables such as broccoli, cauliflower, and kale may help prevent cancer by providing a variety of nutrients and antioxidants. Try incorporating more cruciferous vegetables into your diet.

25. Take vitamin D supplements

Vitamin D may help prevent cancer by regulating cell growth and reducing inflammation. Talk to your doctor about whether vitamin D supplements may be appropriate for you.

26. Eat turmeric

Turmeric contains a compound called curcumin that may help prevent cancer by reducing inflammation and promoting cell death in cancer cells. Try adding turmeric to your meals.

27. Eat berries

Berries contain antioxidants that may help prevent cancer by reducing inflammation and promoting cellular repair. Try incorporating more berries into your diet.

28. Take aspirin

Aspirin may help prevent cancer by reducing inflammation and promoting cell death in cancer cells. Talk to your doctor about whether aspirin may be appropriate for you.

29. Eat garlic

Garlic contains compounds that may help prevent cancer by boosting your immune system and reducing inflammation. Try adding more garlic to your meals.