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PeopleBeatingCancer supports an evidence-based integrative approach to cancer care. For most newly diagnosed patients, FDA-approved therapies form the foundation of treatment, while evidence-based complementary therapies may help reduce side effects and improve survivorship.
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Top 10 Evidence-Based Therapies to Reduce Cancer Risk
Top 10 Evidence-Based Therapies to Reduce Cancer Risk. Approximately 30–40% of cancers are considered preventable through evidence-based lifestyle choices, according to the World Health Organization, the American Cancer Society, and the World Cancer Research Fund.
I am a long-term survivor of an incurable blood cancer called multiple myeloma. I’ll never know if my cancer could have been prevented but I’ll always wonder if there was anything I could have done to reduce my risk of cancer.
Scroll down the page and post a question or a comment if there’s anything you’d like to know about breast cancer.
Good luck,
David Emerson
9 Things You Can Do to Reduce or Prevent Cancer Risk
1. Never Smoke (or Quit Today)
No therapy comes close to tobacco avoidance.
Smoking increases the risk of at least 15 different cancers, including:
- Lung
- Bladder
- Kidney
- Pancreas
- Head and neck
- Esophagus
- Cervix
- Leukemia
Quitting at any age reduces future cancer risk.
Research
- American Cancer Society Cancer Prevention Guidelines
- WHO Tobacco and Cancer
- U.S. Surgeon General reports
2. Maintain a Healthy Body Weight
Excess body fat promotes:
- chronic inflammation
- insulin resistance
- elevated IGF-1
- estrogen production
These mechanisms increase the risk of numerous cancers.
Strong evidence exists for:
- breast
- colorectal
- endometrial
- kidney
- pancreatic
- liver
- esophageal adenocarcinoma
Research
Large reviews consistently identify healthy weight as one of the strongest modifiable cancer risk factors.
3. Exercise
The evidence supporting exercise is now overwhelming.
Goal:
- 150–300 minutes/week moderate activity
- plus strength training twice weekly
Exercise lowers the risk of:
- breast
- colon
- endometrial
- kidney
- bladder
- esophageal cancers
Benefits include:
- lower inflammation
- better immune surveillance
- improved insulin sensitivity
Research
Numerous prospective studies and systematic reviews support regular physical activity for cancer prevention.
4. Eat a Mostly Plant-Based Diet
The healthiest dietary patterns consistently include:
- vegetables
- fruits
- legumes
- whole grains
- nuts
- seeds
They provide:
- fiber
- antioxidants
- polyphenols
- phytochemicals
The strongest evidence exists for reducing colorectal cancer risk.
Research
The World Cancer Research Fund emphasizes overall dietary patterns rather than individual “superfoods.”
5. Increase Dietary Fiber
Fiber helps:
- improve gut microbiome diversity
- produce butyrate
- reduce inflammation
- improve insulin sensitivity
Higher fiber intake consistently lowers colorectal cancer risk.
Aim:
25–35 grams/day.
Research
Prospective studies and meta-analyses consistently support higher fiber intake.
6. Limit Alcohol
Alcohol is now recognized as a carcinogen.
Even modest intake increases the risk of:
- breast
- liver
- esophageal
- colorectal
- oral cancers
For cancer prevention:
Less alcohol is better.
Research
The evidence linking alcohol to cancer is strong and consistent.
7. Protect Your Gut Microbiome
An emerging area of cancer prevention.
Healthy microbiomes produce beneficial metabolites, including:
- butyrate
- short-chain fatty acids
Strategies include:
- high-fiber foods
- fermented foods
- minimizing unnecessary antibiotics
- maintaining dietary diversity
Evidence is strongest for colorectal cancer but is expanding to other cancers.
Research
Recent reviews highlight growing evidence that healthy dietary and lifestyle patterns support microbiome health and may reduce cancer risk.
8. Sleep 7–9 Hours Every Night
Poor sleep contributes to:
- chronic inflammation
- obesity
- metabolic dysfunction
- circadian disruption
Night-shift work has been associated with an increased risk of several cancers.
Healthy sleep supports:
- immune function
- DNA repair
- hormone regulation
Research
Lifestyle reviews increasingly recognize sleep as part of comprehensive cancer prevention.
9. Reduce Chronic Stress
Stress alone does not directly cause cancer.
However, chronic stress can contribute to:
- poorer lifestyle habits
- inflammation
- impaired immune function
- obesity
- poor sleep
Evidence-based approaches include:
- meditation
- yoga
- walking
- mindfulness
- social connection
Research
Lifestyle medicine reviews discuss stress management as one component of integrated cancer prevention.
10. Stay Current on Vaccinations and Cancer Screening
Some cancers are largely preventable through vaccination.
Examples:
- HPV vaccine
- Hepatitis B vaccine
Screening can prevent or detect cancers early:
- Colonoscopy can remove precancerous polyps.
- Mammography detects breast cancer earlier.
- Cervical screening identifies precancerous changes.
- Lung cancer screening benefits selected high-risk adults.
Research
Preventive vaccination and appropriate screening remain central components of evidence-based cancer prevention.
Honorable Mentions
Evidence is promising but generally less conclusive for primary prevention in healthy adults:
- Mediterranean diet
- Regular coffee consumption
- Green tea
- Maintaining adequate vitamin D (if deficient)
- Omega-3-rich foods
- Limiting ultra-processed foods
- Maintaining healthy blood sugar
- Sun protection
- Avoiding environmental carcinogens when possible
- Strong social connections
Key Takeaways
| Therapy | Strength of Evidence |
|---|---|
| Don’t smoke | ★★★★★ |
| Healthy weight | ★★★★★ |
| Regular exercise | ★★★★★ |
| Plant-based diet | ★★★★★ |
| High fiber intake | ★★★★★ |
| Limit alcohol | ★★★★★ |
| Vaccinations & screening | ★★★★★ |
| Healthy gut microbiome | ★★★★☆ |
| Adequate sleep | ★★★★☆ |
| Stress management | ★★★☆☆ |
Suggested Research Links
- World Cancer Research Fund – Dietary and Lifestyle Patterns: https://www.wcrf.org/research-policy/global-cancer-update-programme/dietary-and-lifestyle-patterns/
- American Cancer Society – Diet & Physical Activity Guidelines: https://www.cancer.org/cancer/risk-prevention/diet-physical-activity/acs-guidelines-nutrition-physical-activity-cancer-prevention.html
- Lifestyle Factors and Cancer (2024 review): https://pmc.ncbi.nlm.nih.gov/articles/PMC10925935/
- Healthy Lifestyle and Cancer Risk (2024 review): https://pmc.ncbi.nlm.nih.gov/articles/PMC10974142/
- Diet, Nutrition, Physical Activity and Cancer (AICR Expert Report): https://www.aicr.org/wp-content/uploads/2024/11/summary-third-expert-report.pdf
To learn more:
- Can Your Gut Microbiome Improve Multiple Myeloma Induction Therapy?
- Antibiotics, the Gut Microbiome, and Stem Cell Transplant
- The Best Anti-Cancer Diet
- Top 10 Anti-Inflammatory Foods for Cancer Survivors
- Exercise During Chemotherapy
- Medicinal Mushrooms and Cancer
- Curcumin and Cancer
- IV Vitamin C and Cancer
- Cancer Survivor Lifestyle
- Sleep Secrets of a Long-Term Myeloma Survivor
- BrainHQ for Cancer Survivors
- The 7 Best Evidence-Based Therapies for Chemobrain
Cancer-specific prevention hubs
- Breast Cancer: Need to Know
- Colorectal Cancer: Need to Know
- Lung Cancer: Need to Know
- Prostate Cancer: Need to Know
- Melanoma: Need to Know
Therapies to Reduce Cancer Risk Therapies to Reduce Cancer Risk Therapies to Reduce Cancer Risk