The beginning of a new year is the perfect time to take control of your health and develop a strategy that will help you reach your goals for the year ahead. Did you know that researchers estimate that about one third of the deaths from cancer can be prevented? Many types of cancer are related to such lifestyle factors as a poor diet, obesity, smoking, and lack of physical activity. While not all cancers are preventable, the risk of developing cancer can be greatly reduced by eliminating these types of risk factors. Making positive changes in these behaviors can lower your risk for other diseases as well.

Here are seven tips to help you enjoy a healthier and happier new year:

1. Quit smoking. If you do nothing else, do this. Stopping smoking is the single most important thing you can do to reduce your risk of cancer. Smoking has been linked to cancers of the lung, bladder, pancreas, kidney, nose and mouth, stomach, cervix, prostate, and colon, as well as heart disease, miscarriage, the common cold, ear infections, and asthma and bronchitis among children who breathe secondhand smoke. Tobacco products, including cigarettes, pipes, cigars, flavored cigars, and chewing tobacco cause at least 30% of all cancer deaths and kill more than 440,000 Americans each year. However, quitting tobacco can be difficult. Find out about some common questions and myths about quitting smoking.

2. Reach and maintain a healthy weight. Being overweight may increase your risk for several types of diseases, including cancer of the breast, colon, esophagus, kidney, prostate, and uterus. A body mass index (BMI) is the measure of body fat based on height and weight that applies to both adult men and women. Having a BMI of 25 to 29.9 is considered overweight, and 30 and above is considered obese. Being physically active for at least 30 minutes each day and eating a diet rich in vegetables, fruits, and whole grains can help you maintain a healthy weight. Read more about weight control.

3. Exercise regularly. Several studies have shown that regular physical activity can significantly reduce the risk of breast and colon cancers. What's more, there is evidence showing that exercise may also help in preventing other types of cancer, such as uterine, prostate, kidney, and lower esophageal cancers. Regular physical activity also helps increase fitness, lose or maintain weight, improve heart health, manage stress, and improve mood and self-esteem. Talk with your doctor and health care team about an exercise plan that is appropriate for your medical history and individual fitness goals. Learn more about how physical activity lowers the risk of cancer, in addition to some recommendations on adding physical activity to your lifestyle.

4. Limit alcohol consumption. Alcohol has been linked to cancers of the breast, colon, mouth, esophagus, liver, and larynx (voice box). If you drink alcohol, limit consumption to one drink a day for women and two drinks a day for men (whether it's a glass of wine, bottle of beer, or shot of hard liquor) and choose nonalcoholic beverages at meals and parties. Learn more about how alcohol may influence cancer risk.

5. Get recommended cancer screenings. Screenings are examinations and tests done on people without symptoms, in an effort to find cancer at an early stage. Talk with your doctor for information about cancer screenings that are appropriate for you. Common screening tests include:

• Mammography is an x-ray of the breast, used for finding breast cancer
  
  
• A Pap test is a test where cells are gently scraped from the inside of a woman's cervix and vagina and examined, used for finding cervical cancer
• Tests for finding colorectal cancer include colonoscopy (examination that checks the upper and lower part of the colon with a thin, lighted tube), sigmoidoscopy (a test that allows your doctor to see inside your large intestine), and fecal occult blood test (used to detect hidden blood in stool [feces])

Learn more about cancer screening.

6. Protect your skin from the sun. Skin cancer is the most common of all cancers in the United States. Although most skin cancers appear after age 50, skin damage from sun exposure begins earlier in life. To protect yourself from the sun's ultraviolet rays, stay out of direct sunlight between 10:00 a.m. and 4:00 p.m., wear a hat and a long-sleeve shirt and pants, and use sunscreen with a sun protection factor (SPF) of 15 or higher that protects against both ultraviolet A (UVA) and ultraviolet B (UVB) rays. Read more about protecting your skin from the sun and the symptoms of melanoma, the most serious form of skin cancer and the primary cause of death from skin disease.

7. Know common warning signs of cancer. Knowing the most common symptoms of cancer is important in helping to detect cancer early. Sometimes, people with cancer do not show any symptoms. Or, these symptoms may be similar to symptoms of another medical condition. Talk with your doctor if there is no obvious cause a symptom or if you have been experiencing it for several weeks. The following are possible symptoms of cancer:

• A change in bowel or bladder habits
  
  
• A sore that doesn't heal
  
  
• Unusual bleeding or discharge
  
  
• A thickening or lump in the breast or any other part of the body
  
  
• Difficulty swallowing or chronic indigestion (upset stomach)
  
  
• An obvious change in a wart or mole
  
  
• Hoarseness or a cough that persists

More Information

Risk Factors and Prevention

Making Positive Lifestyle Changes After a Cancer Diagnosis

Last Updated: February 17, 2012