A cancer diagnosis can be life changing. Whether it affects you personally or someone you love, nearly everyone has been affected by this disease in some way. While certain risk factors such as age, family history, or genetics cannot be changed, many lifestyle choices play an important role in your cancer risk. In fact, research shows that more than 40% of cancer diagnoses and 44% of cancer-related deaths are linked to modifiable lifestyle factors. As we begin the New Year, I encourage everyone to focus on five key habits that can help lower your risk of cancer and improve your overall health. While these steps do not guarantee prevention, they can significantly reduce risk over time.
Habit #1: Prioritize quality sleep
Sleep plays a critical role in maintaining a healthy immune system and repairing damaged cells. During sleep, the body undergoes a restorative process that helps repair DNA and prevent normal cells from becoming abnormal. Most adults should aim for 7 to 9 hours of quality sleep nightly. To help support better sleep, limit screen time at least two hours before bed, dim lights, and establish a consistent routine that allows your body to wind down.
Habit #2: Eat a nutritious, balanced diet
There is no single food that prevents cancer, but healthier eating patterns can reduce cancer risk and lower the chances of developing other chronic conditions such as heart disease, diabetes, and obesity. Focusing on incorporating plant-based foods like vegetables, fruits, whole grains, beans, nuts, and seeds, along with lean sources of protein will meet nutrition intake. These foods provide essential nutrients and antioxidants that support overall health. Reducing sugary drinks and processed foods is a great place to start, and small, gradual changes can lead to lasting habits throughout the year.
Habit #3: Stay physically active
Regular physical activity lowers the risk of several types of cancers. Adults should aim for 150 to 300 minutes of moderate-intensity activity or 75 to 100 minutes of vigorous activity each week. That can be as simple as incorporating 20 to 40 minutes of movement a few days out of the week, along with muscle-strengthening activities at least two days per week. If you are just getting started, begin with something as simple as walking 45 minutes a day. Consistency matters more than intensity, and any movement is better than none.
Habit #4: Manage chronic stress
Stress is a normal part of life, but chronic stress can take a toll on the body. Each stressful event can trigger a stress response that may last up to eight hours, especially when stressors occur close together without time for the body to recover. While stress may not directly cause cancer, it can lead to unhealthy behaviors such as smoking, overeating, drinking alcohol, or becoming less physically active, which are known to increase your risk of cancer. Managing stress through healthy coping strategies like physical activity, mindfulness, adequate rest, and social support can help reduce these effects and improve your overall well-being in 2026.
Habit #5: Avoid tobacco and limit alcohol
Tobacco use remains the leading preventable cause of cancer, which is linked to cancers of the lung, throat, mouth, bladder, and more. Quitting tobacco at any age can significantly reduce cancer risk. Alcohol consumption is also associated with an increased risk of several cancers, including breast, liver, and colorectal cancer. Limiting alcohol or avoiding it altogether is one of the most effective steps you can take to protect your health.
While no single lifestyle change can eliminate cancer risk, small, consistent choices can make a meaningful difference. As you start the New Year, I encourage you to focus on progress rather than perfection. Every healthy choice is a step toward lowering your cancer risk and supporting long-term well-being.
Dr. Carlo Briones Chavez, DHR Health Medical Oncologist and Hematologist
2717 Michelangelo Drive Suite 200 Edinburg, TX 78539
To schedule an appointment, call (956) 362-2250 To learn more about cancer care at DHR Health, visit https://dhrhealth.com/services/oncology/
