Each year, more than two million new cancer cases are diagnosed in the United States, making cancer the nation’s second leading cause of death. While many cancers develop due to genetic or environmental factors beyond an individual’s control, research suggests that at least 42% of new cancer cases may be preventable. Lifestyle choices such as diet, physical activity, weight management, and stress reduction play a critical role in lowering cancer risk—and often improve overall health at the same time.

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“I’ve Been Intentional About Having Fresher Foods”

A growing body of research has consistently linked ultra-processed foods—those with long shelf lives that contain additives not typically used in home cooking, such as artificial flavors, sweeteners, preservatives, colors, and emulsifiers—to an increased risk of cancer and other chronic diseases. Diets rich in processed foods are also associated with obesity, inflammation, and metabolic disorders, all of which can contribute to cancer development.

In contrast, eating a diet abundant in fresh fruits and vegetables has been shown to help reduce cancer risk due to their high content of fiber, antioxidants, vitamins, and phytochemicals that support cellular health.

For this reason, 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—said he has made a conscious effort to reduce his intake of prepared foods while increasing his consumption of whole, fresh ingredients.

“Five years ago, I was about 30 pounds overweight,” Hawk explained. “I’ve been intentional with losing weight and keeping it off.” For him, that shift involved relying far less on restaurant meals and packaged foods and instead building meals around unprocessed fruits and vegetables.

Hawk now spends significantly more time in the produce section of the grocery store and prioritizes preparing meals at home. He also brings healthier snacks to work, such as cherry tomatoes, rather than choosing items like packaged cookies or sweets. “I’ve been intentional about having fresher foods,” he said, noting that these small, consistent changes have made a meaningful difference.

In addition to improving his diet, Hawk focuses on staying active throughout the day. During work breaks, he often walks two or three laps around his hospital floor to increase his daily step count. “Start early, live more intentionally, and pass it on to your friends and family,” he advised. “You can never start early enough.”

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

Regular physical activity and limiting processed foods are also priorities 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. In addition, he has become increasingly focused on managing stress.

“It’s well known that chronic stress and disrupted sleep patterns negatively affect the immune system and the body’s microbiome,” Bilchik said. “That disruption increases the risk of cancer and cardiovascular disease.” However, as a cancer surgeon, he acknowledged that his demanding schedule often leads to irregular sleep and high stress levels.

While some stressors are unavoidable, Bilchik said he has taken deliberate steps to reduce their impact. “I’ve started paying a lot of attention to mindfulness,” he explained. Although he never expected to use meditation apps or practice meditation between complex surgeries, he now does so regularly to help reset mentally and emotionally.

Bilchik has also made a conscious effort to disconnect from work during personal time. “Only very recently, when I go away, I stopped checking emails,” he said. He noted that many professionals—especially in the United States—struggle to truly switch off, even outside of work hours. Learning to disconnect, he emphasized, plays an important role in reducing burnout, chronic stress, and long-term disease risk.

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

According to the Centers for Disease Control and Prevention, adults who engage in regular physical activity have a significantly lower risk of developing several common cancers, including breast, colon, lung, stomach, and endometrial cancers. Physical activity helps regulate hormones, reduce inflammation, support immune function, and maintain a healthy body weight—all of which contribute to cancer prevention.

This evidence strongly influences the lifestyle choices of Christine Teal, MD, associate professor of surgery and director of the Breast Care Center at George Washington University Medical Faculty Associates.

“I try to exercise at least four days a week and preferably five,” Teal said. Her routine often includes guided exercise videos using 5- and 10-pound weights, with movements targeting large muscle groups such as the legs, glutes, core, and abdominal muscles. These workouts not only support bone health but also help boost metabolism.

On other days, Teal enjoys jogging approximately 2.5 miles or taking hour-long walks. She also aims to stay active throughout the day by accumulating steps whenever possible. “I try to get as close to 10,000 steps as I can,” she said, often adding an extra walk when the weather is favorable.

Teal credits consistency—and mindset—for her long-term success. “I’ve learned that I never regret working out,” she said. Even on days when energy is low, she commits to at least a brisk walk. “Once I’m done, I’m always glad I did it.”

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“I Try to Practice What I Preach”

Jack Jacoub, MD, a medical oncologist and medical director at MemorialCare Cancer Institute in Orange County, California, said he focuses on applying the same cancer prevention advice he gives his patients.

“I try to practice what I preach,” he said, starting with maintaining a healthy weight. Obesity is closely linked to several types of cancer, including breast, colorectal, pancreatic, and liver cancers. To reduce this risk, Jacoub prioritizes both diet and regular exercise to maintain a healthy body mass index (BMI).

“Exercise is beneficial not only for weight management,” Jacoub explained, “but there’s also strong evidence that it reduces inflammation and improves mental health.” He aims to be physically active nearly every day, rotating between hot yoga, weight training, and cardiovascular workouts for 45 minutes to an hour at a time. “I try to mix it up,” he said, emphasizing variety as a way to stay motivated and physically balanced.

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Final Takeaway

While cancer prevention is complex and no strategy offers absolute protection, experts agree that intentional lifestyle choices—such as eating whole foods, staying physically active, managing stress, maintaining a healthy weight, and prioritizing mental well-being—can significantly reduce cancer risk. Small, consistent habits adopted early and sustained over time may have a powerful impact on long-term health.