Cancer is a severe and often life-changing illness that affects millions of people worldwide every year. According to the American Cancer Society, approximately 1.7 million new cases of cancer are diagnosed annually.

However, there are several steps you can take to reduce your risk of developing cancer. This article lists 30 steps that you can incorporate into your daily routine to help prevent cancer.

1. Quit Smoking

Smoking is one of the leading causes of cancer and other related diseases. Smoking is known for causing lung cancer, bladder cancer, and other cancers. Therefore, quitting smoking can significantly reduce your risk of developing cancer.

2. Limit Alcohol Intake

Alcohol consumption is linked to esophageal, liver, and breast cancer. Therefore, it is advisable to limit alcohol intake to reduce your risk of developing cancer.

3. Eat a Healthy Diet

Eating a healthy diet can lower your chances of getting cancer. Include plenty of fruits, vegetables, and whole grains in your meals. Also, reduce your intake of processed foods and red meat.

4. Exercise Regularly

Being physically active at least 30 minutes a day can make a significant difference in reducing your cancer risk; this can include activities such as walking, running, swimming, and cycling.

5. Protect Your Skin

Excessive exposure to the sun’s damaging UV rays can cause skin cancer. Apply sunscreen regularly, wear protective clothing, and avoid being outdoors during peak sunlight hours.

6. Get Vaccinated

Some viruses cause cancer. For example, the human papillomavirus (HPV) is associated with cervical cancer. Getting vaccinated against these viruses can help reduce your risk of certain types of cancer.

7. Maintain a Healthy Weight

Being overweight or obese increases your risk of developing several types of cancer, such as breast, colorectal, and kidney. Maintaining a healthy weight can reduce this risk.

8. Get Regular Check-Ups

Regular check-ups and screenings can help detect cancer early, improving the chance of treatment success. Talk to your doctor about any necessary tests for your age and gender.

9. Manage Stress

Stress does not cause cancer. Still, it can contribute to the progression of cancer. Engage in stress-reducing activities such as yoga, meditation, or tai chi to reduce stress levels.

10. Avoiding Exposure to Toxins

Exposure to certain chemicals and toxins can increase your risk of cancer. Examples include asbestos in homes, benzene in car fumes, and pesticides. Therefore, make sure you minimize your exposure to harmful chemicals and toxins.

11. Be Careful When Handling Chemicals

When handling chemicals, ensure you follow the manufacturer’s safety guidelines, and use protective equipment (gloves, goggles, mask, etc.) to avoid inhaling or coming into contact with them.

12. Practice Safe Sex

Practicing safe sex can help reduce your risk of contracting HPV and other sexually transmitted infections associated with cancer.

13. Breastfeed

Women who breastfeed for an extended period are less likely to develop breast cancer. Therefore, if you choose to breastfeed, the longer, the better for both you and your baby.

14. Get Enough Rest

Getting enough sleep is essential for your body to repair and renew any damaged cells. It is recommended that adults try to get between 7-8 hours of sleep per night.

15. Avoid Smoking Secondhand Smoke

Secondhand smoke has damaging effects on your health, including an increased risk of cancer. Therefore, it’s advisable to avoid secondhand smoke exposure as much as possible.

16. Limit Processed Foods

Processed foods are often high in fat, sugar, and salt. They have low nutritional value and are linked to several health conditions, including cancer. Therefore, it’s advisable to limit processed foods in your diet.

17. Avoid Charred Food

Charred meat is linked to an increased risk of developing cancer. When cooking meat, avoid overcooking or charred meat.

18. Increase your Fiber Intake

Fiber is beneficial for good digestion and may also protect against colon cancer. Make sure you incorporate enough fiber into your diet.

19. Avoid Sugary Drinks

Sugary drinks are linked to obesity, which is a risk factor for developing several types of cancer. Limit your soda, sports drink, and fruit juice intake to avoid these risks.

20. Watch Your Fat Intake

High-fat diets are linked to obesity, which increases your risk of several types of cancer. Limit your intake of fried foods, processed meats, and other high-fat foods.

21. Increase Your Calcium Intake

Calcium is beneficial for good bone health and may help prevent colon cancer. Increase your calcium intake through dairy products, leafy greens, and other calcium-rich foods.

Consider taking a calcium supplement if you do not get enough through your diet.

22. Reduce Environmental Exposure

Avoid exposure to environmental toxins, such as lead and mercury, which have been linked to cancer. Consider using air and water filters in your home and office to reduce exposure to these toxins.

23. Drink Green Tea

Green tea contains polyphenols, which are beneficial plant compounds that may help protect against several types of cancer. Drinking green tea regularly may be beneficial for your health.

24. Eat Turmeric

Turmeric contains curcumin, which has been linked to preventing several types of cancer. Incorporate turmeric into your cooking or try a supplement with curcumin.

25. Reduce Inflammation

Inflammation in your body can increase your risk of developing cancer. Ensure you practice healthy habits, such as regular exercise and a healthy diet, to minimize inflammation in your body.

26. Avoid Tobacco Products

Avoid tobacco products such as chewing tobacco or snuff. These products can cause several types of cancer, including oral cancer.

27. Limit Your Exposure to Radiation

Exposure to radiation, such as during medical exams, can increase your risk of developing cancer. Ensure you consult your doctor to minimize exposure to radiation if necessary.

28. Avoid High Doses of Vitamin Supplements

High doses of vitamin supplements, including vitamin C and E, may increase your cancer risk. If you take vitamin supplements, ensure you take them in the recommended doses.

29. Be Careful when Grilling

Grilling can produce harmful compounds that can damage your health and increase your risk of cancer. Therefore, be careful when grilling and cook at lower temperatures.

30. Stay Informed

Stay informed about cancer and new research on how to reduce your risk. Attend cancer screenings and keep up-to-date with the latest cancer prevention guidelines.