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 coming year. 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 lifestyle factors such as diet, obesity, smoking, and lack of physical activity. In addition, changing these behaviors can lower your risk for other diseases as well.

Although the risk of developing cancer can be greatly reduced by avoiding risk factors, not all cancers are preventable. Here are seven tips to help you have a healthier and happier new year:

1. Quit smoking. If you do nothing else, do this. Smoking is the single greatest preventable cause of cancer, and 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, colds, ear infections, and asthma and bronchitis among children living in households where family members smoke. Tobacco products, including cigarettes, pipes, cigars, and chewing tobacco cause at least 30% of all cancer deaths and kill more than 440,000 Americans each year. Find out about resources to help you quit smoking and some common questions and myths about quitting smoking. Plus, read more about secondhand smoke and cancer.

2. Maintain a healthy weight. Being overweight may increase your risk for cancers of the breast, colon, esophagus, kidney, prostate, and uterus. Having a body mass index (BMI) of 25 to 29.9 is considered overweight and 30 and above is considered obese. A BMI is the measure of body fat based on height and weight that applies to both adult men and women. 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 and obesity and cancer.

3. Exercise regularly. Several studies have shown that regular physical activity can significantly reduce the risk of colon cancer. What's more, there is evidence showing that exercise may also help in preventing other types of cancer, such as breast, uterine, prostate, kidney, and lower esophageal cancers. 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 liquor) and choose nonalcoholic beverages at meals and parties. Learn more about how alcohol may influence cancer risk.

5. Get recommended cancer screenings.

The following screening tests may help detect cancer. Talk with your doctor for information about cancer screening that is appropriate for you.

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

Learn more about cancer screening.

6. Protect your skin from the sun. According to the National Cancer Institute and the U.S. Centers for Disease Control and Prevention, skin cancer is the most common of all cancers in the United States, with approximately one million cases of non-melanoma skin cancer diagnosed each year. Although most skin cancers appear after age 50, skin damage from the sun begins earlier in life. To protect yourself from the sun's ultraviolet rays, stay out of direct sunlight between 10:00 AM and 4:00 PM, wear a hat and a long-sleeve shirt and pants, and use sunscreen with a sun protection factor (SPF) of 15 or higher. Read more about protecting your skin from the sun and the symptoms of melanoma, the most serious form of skin cancer.

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

• 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
  
  
• An obvious change in a wart or mole
  
  
• Hoarseness or a cough that persists

More Information

Risk Factors and Prevention

ASCO Expert Corner: Educating Family Members About Cancer Prevention and Screening

ASCO Expert Corner: Vitamin D and Cancer Risk

Last Updated: December 28, 2009