Cancer is a devastating disease that affects millions of people each year. While there is no foolproof way to prevent cancer, there are steps you can take to decrease your risk.

In fact, research shows that by making certain lifestyle changes, you could lower your cancer risk by up to 43%. Here are 30 ways to decrease your cancer risk:.

Eat a Healthy Diet

1. Eat plenty of fruits and vegetables. Aim for at least five servings per day. 2. Choose whole grains over refined grains. 3. Limit your consumption of processed and red meats. 4. Choose low-fat dairy products. 5. Avoid sugary drinks and foods. 6.

Eat foods that are high in fiber, such as beans and lentils. 7. Choose lean proteins like fish, poultry, and beans.

Exercise Regularly

8. Aim for at least 150 minutes of moderate-intensity exercise per week. 9. Incorporate strength training exercises into your workout routine. 10. Take breaks from sitting throughout the day. 11. Find an exercise that you enjoy and stick with it.

Avoid Tobacco and Alcohol

12. Do not use tobacco products. 13. If you do use tobacco products, quit as soon as possible. 14. Limit alcohol to no more than one drink per day for women and two drinks per day for men.

Protect Yourself from the Sun

15. Wear sunscreen with at least SPF 30. 16. Wear protective clothing, such as long-sleeve shirts and hats. 17. Avoid tanning beds.

Get Screened Regularly

18. Follow recommended screening guidelines for your age and gender. 19. Discuss your family history of cancer with your healthcare provider. 20. Know the warning signs of cancer and report any symptoms to your healthcare provider immediately.

Maintain a Healthy Weight

21. Aim for a healthy body mass index (BMI) of 18.5-24.9. 22. If you are overweight or obese, aim to lose weight by making healthy lifestyle changes. 23. Avoid crash diets and fad diets.

Get Enough Sleep

24. Aim for seven to nine hours of sleep each night. 25. Create a relaxing bedtime routine to help you fall asleep. 26. Avoid stimulating activities before bed, such as watching TV or using your phone.

Reduce Stress

27. Practice relaxation techniques, such as deep breathing or meditation. 28. Make time for activities that you enjoy. 29. Seek support from friends and family. 30. Consider talking to a mental health professional if you are experiencing chronic stress.

By incorporating these 30 steps into your lifestyle, you can decrease your cancer risk by up to 43%. While there is no guarantee that you will never develop cancer, taking these steps can help you maintain your overall health and well-being.

So, start making changes today and take control of your cancer risk.