Each year, more than 2 million people in the United States are diagnosed with cancer, making it the nation’s second leading cause of death. While many cancers develop due to factors beyond individual control—such as genetics or environmental exposures—research suggests that at least 42% of new cancer cases may be preventable. Importantly, many strategies that reduce cancer risk also support overall physical and mental health.

Leading cancer specialists say that making intentional choices around diet, physical activity, stress management, and weight control can have a meaningful impact over time.

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“I’ve Been Intentional About Having Fresher Foods”

A growing body of research has linked ultra-processed foods—those with long shelf lives that contain additives like artificial flavors, sweeteners, colors, and emulsifiers—to a higher risk of cancer and other chronic diseases. In contrast, diets rich in fresh fruits and vegetables are consistently associated with better health outcomes and lower cancer risk.

That’s why Ernest Hawk, MD, MPH, vice president and head of the Division of Cancer Prevention and Population Sciences at the University of Texas MD Anderson Cancer Center, has made a conscious effort to change how he eats.

“Five years ago, I was about 30 pounds overweight,” Hawk said. “I’ve been intentional about losing weight and keeping it off.” For him, that meant relying far less on packaged and restaurant foods and focusing on meals built around unprepared, whole foods—particularly fruits and vegetables.

Hawk said he now spends much more time in the produce section of the grocery store. “I’m preparing more meals at home and bringing food to work,” he explained. “Instead of grabbing prepared cookies or snacks, I’ll bring cherry tomatoes or other fresh produce. I’ve been intentional about having fresher foods available.”

In addition to dietary changes, Hawk also prioritizes daily movement. During work breaks, he often walks two or three laps around the eighth floor of the hospital to increase his step count. “Start early, live more intentionally, and pass it on to your friends and family,” he said. “You can never start early enough.”

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“I’ve Started Paying a Lot of Attention to Mindfulness”

For Anton Bilchik, MD, PhD, a surgical oncologist and director of the Gastrointestinal and Hepatobiliary Program at Providence Saint John’s Cancer Institute in Santa Monica, California, cancer prevention extends beyond diet and exercise. Stress management, he said, is equally important.

“It’s well known that stress and disrupted sleep patterns can significantly affect the immune system and the body’s microbiome,” Bilchik said. “These changes increase the risk of cancer as well as cardiovascular disease.”

As a cancer surgeon, Bilchik acknowledges that stress and irregular sleep are often unavoidable. “My sleep patterns are awful,” he said. “I’m frequently woken up at night to operate, and the surgeries themselves are very demanding.”

Still, he’s made a deliberate effort to reduce stress where possible. “I’ve started paying a lot of attention to mindfulness,” he said. “I never thought I’d be using meditation apps or practicing meditation between difficult surgeries, but now I do.”

Bilchik has also learned the importance of disconnecting from work. “Only very recently, when I go away, I stopped checking emails,” he said. “Many professionals—especially in the U.S.—struggle to switch off, but chronic stress contributes to burnout and long-term disease risk.”

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“I Try to Exercise at Least Four Days a Week—and Preferably Five”

Regular physical activity is one of the most well-established ways to reduce cancer risk. According to the Centers for Disease Control and Prevention, adults who stay physically active have a significantly lower risk of developing several common cancers, including breast, colon, lung, stomach, and endometrial cancers.

This evidence motivates Christine Teal, MD, associate professor of surgery and director of the Breast Care Center at George Washington University Medical Faculty Associates, to prioritize exercise.

“I try to exercise at least four days a week and preferably five,” she said. Her routine often includes guided workout videos using 5- and 10-pound weights, focusing on large muscle groups such as the legs, glutes, core, and abdominal muscles. “That not only supports bone health but also helps boost metabolism,” she explained.

On other days, Teal may jog about 2.5 miles or take an hour-long walk. She also aims to stay active throughout the day. “I try to get as close to 10,000 steps as I can,” she said, often adding an extra walk if the weather is nice.

Teal said consistency matters more than motivation. “I never regret working out,” she said. “Even if I don’t feel like exercising, I’m always glad I did it afterward. On days when I’m really tired, I at least make myself go for a brisk walk.”

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“I Try to Practice What I Preach”

Jack Jacoub, MD, medical oncologist and medical director of MemorialCare Cancer Institute at Orange Coast and Saddleback Medical Centers in Orange County, California, takes a comprehensive approach to reducing cancer risk.

“I try to practice what I preach,” he said. For Jacoub, that begins with maintaining a healthy weight. “Obesity is strongly linked to the development of several specific cancers,” he explained. “So I aim to maintain a reasonable BMI through both exercise and dietary choices.”

Jacoub emphasized that exercise offers benefits beyond weight management. “Physical activity helps reduce inflammation in the body and improves mental well-being,” he said. He aims to exercise almost every day, rotating between hot yoga, weight lifting, and cardiovascular workouts. “Mixing it up helps keep it sustainable,” he added.

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The Takeaway

While no lifestyle change can guarantee cancer prevention, experts agree that intentional habits—such as eating more whole foods, staying physically active, managing stress, maintaining a healthy weight, and prioritizing mental well-being—can significantly lower risk. Just as importantly, these choices improve quality of life and overall health, making them worthwhile at any age.