Cancer is a major global health challenge.
As of 2024, around one in six deaths were cancer deaths, making it one of the leading causes of death globally, according to the WHO 2026 report. But the American Cancer Society estimates that nearly half (44%) of cancer deaths are preventable because they stem from things you can actually control.
At Universal Health and Beauty™, we spend hundreds of hours digging into health research, so you have accurate information to answer the world’s toughest health questions with confidence. We understand that when you’re looking for ways to lower your cancer risk, you may find studies that appear to contradict one another. To cut through the confusion, we’ve broken down the available research so you don’t have to. Here are lifestyle tips to help prevent cancer.
1. Practice Safe Oral Sex
HPV has overtaken tobacco and alcohol as the leading cause of throat cancer. The U.S. Centers for Disease Control and Prevention (CDC) estimates that 60% to 70% of throat cancers in the United States are linked to HPV (human papillomavirus). In fact, HPV-related throat cancer has overtaken cervical cancer as the most common HPV-related cancer in the U.S., with around 22,000 new cases diagnosed every year, according to a 2025 BMC Cancer study.
HPV is the most common viral STI, often affecting the genitals. You can contract the virus while giving oral sex if your mouth comes into contact with genital tissue infected with HPV. The virus then infects cells in the lining of the mouth, throat, tonsils, or tongue.
While there are about 30 types of HPV that can affect private parts, a few strains, such as HPV-16, are considered high-cancer risk. Most HPV infections clear on their own within a year or two, but some strains can linger for decades and cause cellular changes that eventually lead to oropharyngeal cancer.
How to Prevent HPV-Related Throat Cancer
You can limit the risk of getting HPV-related throat cancer by taking several measures:
- Get the HPV vaccine: If you’re between 9 and 45 years old, a three-round HPV vaccine can help protect against HPV and lower your risk of developing cancers linked to HPV.
- Use condoms or dental dams during oral sex: A barrier between your mouth and another person’s genitals during oral sex reduces the chance of HPV passing via skin-to-skin contact or bodily fluids.
- Limit the number of sexual partners: Research in the New England Journal of Medicine shows that having over six oral sex partners or more than 26 vaginal sex partners during your lifetime increases the risk of throat cancer.
2. Eat Healthy Food
No single food can eliminate your risk of cancer, but some options may help reduce cancer risk. According to the American Institute for Cancer Research, some foods show anti-cancer effects. This table breaks down foods associated with lower cancer risk that you can add to your diet. We may earn a commission if you buy through the links below, at no extra cost to you.
| Type of Food | Food Examples You Can Shop for on Amazon | Key Anti-Cancer Compound | How It Helps Prevent Cancer |
|---|---|---|---|
| 1. Cruciferous Vegetables | Broccoli, cauliflower, cabbage, Brussels sprouts, kale | Sulforaphane and indole-3-carbinol | Helps protect DNA from damage and reduce inflammation |
| 2. Berries | Blueberries, raspberries, strawberries, and blackberries | Anthocyanins | Have antioxidants that help your body neutralize harmful chemicals. They may slow tumor growth and limit blood vessel build-up that feeds them. |
| 3. Legumes | Lentils, beans, peas, soy, black kidney, and pinto beans | Fiber and flavonoids | Has fiber that supports a healthy gut microbiome and is linked to a lower risk of colorectal cancer. Flavonoids have antioxidant and anti-inflammatory properties that protect your cells from damage. |
| 4. Tomatoes | Cooked tomatoes, tomato sauces, and tomato paste | Lycopene | An antioxidant studied for its potential to protect against prostate and colon cancer. Cooking helps you absorb more lycopene |
| 5. Whole Grains | Oats, brown rice, quinoa, barley | Intact fiber | Help regulate digestion, support weight management, and are linked to a lower risk of digestive system cancers. |
| 6. Dark Leafy Greens | Spinach, romaine, Swiss chard | Carotenoids | Antioxidants that support the body's natural defense against cell damage. |
| 7. Allium Vegetables | Garlic, onions, leeks, scallions | Allicin and other organosulfur compounds | Linked to a lower risk of digestive tract cancers. |
3. Exercise Regularly
Regular exercise has lots of benefits, and one of them is reducing your risk of cancer. Getting more physical activity is associated with a lower risk of several types of cancers, including colon, breast, endometrium, bladder, and kidney cancer.
Regular exercise can:
- Regulate hormones such as estrogen and insulin that contribute to the development of certain cancers, including breast and endometrial cancer. (PMC)
- Keep your immune system healthy so your body can better spot and deal with abnormal cells that could become cancerous.
- Help you maintain a healthy weight. Being overweight or obese is a factor in an estimated 7.3% of cancer deaths in the US. (American Cancer Society)
- Reduce sitting time. A recent study in PLOS Medicine shows that each additional hour of prolonged sitting increases the risk of dying from cancer. Break up long periods of sitting with light activities, such as short walks, to reduce your cancer risk.
- Help move food through your bowel faster to reduce the time potentially harmful substances in your food or waste stay in contact with your digestive tract. Faster bowel transit lowers bowel cancer risk. (ScienceDirect)
4. Get Vaccinated Against HPV and Hepatitis B
Every year, over one million cancer cases worldwide can be prevented through vaccination against HPV and hepatitis B. According to a 2024 International Agency for Research on Cancer report, HPV was linked to around 750,000 cancer cases worldwide, while hepatitis B was linked to around 360,000 cancer cases.
Human Papillomavirus Vaccine
According to the CDC, the HPV vaccine can help prevent cancers caused by human papillomavirus, including:
- Cervical, vaginal, and vulvar cancers
- Penile cancer
- Anal cancer
- Oral cancer
HPV vaccination can prevent 90% of cancers caused by HPV.
Hepatitis B Vaccine
Chronic hepatitis B virus (HBV) infection can scar the liver to increase the risk of cirrhosis and liver cancer. The HBV vaccine protects against the virus, reducing the risk of long-term liver damage. It’s often called the first cancer-preventing vaccine because it prevents HBV from damaging the liver and causing liver cancer. According to a 2022 review in Vaccines, the HBV vaccine was the first vaccine shown to reduce cancer incidence in humans.
5. Manage Your Weight
Excess body fat is linked to cancers such as colorectal, breast (after menopause), endometrial, kidney, and liver cancer. The American Cancer Society reports that excess body weight contributed to 6.5% of cancer deaths in men and 8.2% in women in the United States in 2019.
To lose body fat and maintain a healthy weight:
- Eat a healthy diet that gives your body the nutrients it needs to function well and stay strong.
- Prioritize protein because it keeps you full longer and helps you keep muscle while you lose fat.
- Eat more fiber to feel full on fewer calories and reduce the urge to overeat.
- Cut back on sugar and ultra-processed food as they are easy to overeat and rarely satisfy you.
- Move more and add some strength training to protect your muscle.
If you’re over 40 and struggling to shed body fat, learn why it is so hard to lose weight after 40.
6. Avoid Tobacco
Tobacco use is the leading preventable cause of cancer according to the American Cancer Society. As of 2026, tobacco smoking is responsible for 20% of all cancers and about 30% of all cancer deaths in the US.
Besides causing 80% of lung cancer cases and 80% of lung cancer deaths, smoking also increases the risks of cancer of the mouth, voice box, kidney, esophagus, cervix, liver, bladder, pancreas, stomach, colon, rectum, and blood.
Avoid tobacco products and secondhand smoke to give your body its best shot at staying cancer-free.
7. Limit Alcohol
You can reduce your cancer risk by limiting alcohol intake or abstaining altogether. Every alcoholic drink increases the risk of several cancers, including:
- Mouth
- Throat
- Oesophageal
- Liver
- Colorectal
- Breast
Alcohol can disrupt cell cycles and damage your DNA. Because DNA controls how a cell grows and functions, DNA damage can cause cells to grow out of control and become cancerous. Also, alcohol increases hormone levels such as estrogen, which plays a role in breast cancer development. In the mouth, alcohol makes it easier for cells to absorb carcinogens.
8. Eliminate Known Environmental Risk Factors
Exposure to certain substances in your environment can increase your cancer risk. For instance, too much exposure to ultraviolet (UV) radiation can cause skin cancer. Other common environmental risk factors include radon gas, asbestos, air pollution, and certain workplace chemicals.
While you can’t always control everything around you, you can limit exposure to known cancer risk factors to lower your risk over time.
FAQ
What stops cancer cells from growing?
Your immune system identifies and destroys abnormal cells before they multiply. Healthy cells usually carry built-in repair mechanisms and self-destruct signals that stop damaged cells from replicating. Cancer develops when a cell accumulates enough mutations to bypass both safeguards.
What kills cancer cells in the body naturally?
Your body has specialized cells, such as natural killer cells and cytotoxic T cells, to detect and destroy abnormal cells. Immune surveillance happens continuously throughout your life. It’s why factors that support overall immune function, such as adequate sleep, regular exercise, and a nutrient-dense diet, are linked to lower cancer risk.
What to eat to prevent cancer?
No single superfood prevents cancer, but some foods can lower risk when they become a regular part of your diet. They provide the nutrients and protective compounds your body needs and help you maintain a healthy weight. Some foods that help prevent cancer include:
- Cruciferous Vegetables
- Berries
- Legumes
- Tomatoes
- Whole Grains
- Dark Leafy Greens
- Allium Vegetables
How to prevent cancer or find it early?
You can help prevent cancer by making several lifestyle changes:
- Avoid tobacco
- Limit alcohol intake
- Manage your weight
- Stay active
- Eat healthy foods
- Practice safe sex
- Get vaccinated against HPV and hepatitis B
Regular screening can find some cancers early.
What are steps I can take to prevent cancer?
Here are some steps you can take to prevent cancer:
- Practice safe oral sex
- Eat healthy
- Stay active
- Get vaccinated to prevent infection-related cancers
- Maintain a healthy body weight
- Reduce alcohol intake
- Reduce exposure to environmental cancer risk factors