Cancer is one of the leading causes of death worldwide. The good news is that it is preventable. Research shows that up to 50% of cancer cases can be prevented through lifestyle changes. Here are ten habits that can reduce your cancer risk by 30-40%.

Eat a Healthy Diet

Eating a diet rich in fruits, vegetables, whole grains, and lean protein can reduce your cancer risk. Avoid processed foods, sugary drinks, and red meat as much as possible.

Also, limit your alcohol intake as excessive alcohol consumption can lead to cancer of the liver, breast, and digestive tract.

Exercise Regularly

Regular physical activity can reduce your cancer risk. Exercise helps to maintain a healthy weight, reduce inflammation, and improve your immune system. You don’t have to be a marathon runner to reap the benefits.

Walking, cycling, or swimming for 30 minutes a day is enough to reduce your cancer risk.

Avoid Smoking and Secondhand Smoke

Smoking is one of the leading causes of cancer. It increases your risk of lung cancer, bladder cancer, and many others. Secondhand smoke is also harmful. It can cause lung cancer and other respiratory problems. If you smoke, quit.

If you don’t smoke, avoid areas where smoking is allowed.

Stay Safe in the Sun

Exposure to the sun’s harmful UV rays is a leading cause of skin cancer. Protect your skin by wearing sunscreen with an SPF of at least 30, and wear protective clothing like hats and shirts. Avoid being in the sun between 10 a.m.

and 4 p.m when the sun’s rays are the strongest.

Get Vaccinated

Vaccines can prevent cancer. The HPV vaccine can protect against cervical cancer, and the Hepatitis B vaccine can protect against liver cancer. Talk to your doctor about getting these vaccines if you haven’t already.

Get Screened

Screening can detect cancer early, when it’s most treatable. Women should get regular mammograms to screen for breast cancer, and both men and women should get regular screenings for colon cancer. Talk to your doctor about your screening options.

Reduce Stress

Chronic stress is linked to an increased risk of cancer. Stress can weaken your immune system and cause inflammation, which can damage your cells. Find healthy ways to manage stress, such as meditation, exercise, or spending time with loved ones.

Get Enough Sleep

Getting enough sleep is essential for good health. Lack of sleep can lead to chronic inflammation, which can increase your cancer risk. Aim for seven to eight hours of sleep a night.

Practice Safe Sex

Unsafe sex can lead to HPV, which can cause cervical, anal, penile, and throat cancers. Use condoms and practice safe sex to reduce your risk of HPV and other sexually transmitted infections.

Get Regular Check-Ups

Regular check-ups can catch cancer early, when it’s most treatable. Talk to your doctor about how often you should get check-ups based on your age and risk factors.