From your 20s to your 80s, embracing a healthy way of life can significantly reduce your cancer risk and potentially protect your brain from cognitive decline.
Leading health experts, including Dr. Mohammed Salhab of AdventHealth Hematology and Oncology in Denver, and researchers behind a landmark Alzheimer’s Association study, are urging people of all ages to take charge of their health.
Cancer risk and the lifestyle connection
“Adopting a healthy lifestyle is one of the most effective strategies we have to lower cancer risk,” says Dr. Salhab. “While not every case of cancer can be prevented, the evidence is overwhelming that diet, exercise, and other lifestyle habits play a major role.”
Key factors that reduce cancer risk:
- Avoid Tobacco Products: Smoking remains the leading cause of cancer and cancer deaths globally. It’s directly linked to cancers of the lung, mouth, throat, bladder, kidney, and more.
- Maintain a Healthy Weight: Obesity is associated with increased risk for at least 13 types of cancer, including breast, liver, colon, and pancreatic cancers.
- Stay Physically Active: Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous exercise each week.
- Eat a Plant-Rich Diet: Focus on whole foods, fruits, vegetables, whole grains, beans, and nuts. Limit red and processed meats, refined sugars, and saturated fats.
- Limit Alcohol Consumption: Alcohol increases risk for several cancers, including breast, colorectal, and liver. If you drink, do so in moderation (one drink per day for women, two for men).
- Protect Your Skin from the Sun: Ultraviolet (UV) radiation is a major cause of skin cancer. Use broad-spectrum SPF, wear protective clothing, and avoid tanning beds.
- Hydrate Wisely: Though not a direct cancer-fighting strategy, drinking enough fluids, around 8-13 cups daily, supports healthy cellular function and may reduce risks for certain cancers like bladder and colon.
- Know Your Family History: Genetic predispositions matter. Share your family’s cancer history with your doctor and consider genetic counseling if needed.
- Get Regular Checkups and Screenings: Early detection saves lives. Annual visits after age 50 (or every 3 years before that) allow physicians to screen for cancers like breast, cervical, prostate, and colorectal cancer.
Less obvious (but critical) risk factors to watch:
- Chronic Stress: Stress doesn’t cause cancer directly, but it can weaken immune response and increase inflammation, both contributors to disease development.
- Infections: Viruses such as HPV and Hepatitis B have direct links to cancers like cervical and liver cancer.
- Environmental Exposures: Workplace toxins, air pollution, and chemicals in plastics and cosmetics may also raise risk, especially over time.
Why cancer isn’t just an “Older Person’s” disease anymore
Recent research highlights a concerning trend: cancers of the digestive system, such as colorectal, gastric, and pancreatic cancers, are rising among adults under 50.”It’s more important than ever for young people to be proactive,” says Dr. Salhab. “Early lifestyle choices set the foundation for long-term health.”
Tips for Young Adults in Their 20s and 30s:
- Cut out or avoid tobacco.
- Focus on whole, fiber-rich foods and healthy fats.
- Move daily, walk, swim, dance, lift.
- Get regular Pap smears, colon cancer screenings (if family history applies), and HPV vaccinations.
- Practice safe sex to reduce infection-related cancer risk.
- Limit screen time and stress, and protect your mental health.
The brain-body connection: How lifestyle slows cognitive decline
According to the groundbreaking US POINTER study, led by the Alzheimer’s Association and presented this July at the International Conference in Toronto, lifestyle interventions helped slow cognitive decline in people aged 60 to 79, even those at high genetic risk for Alzheimer’s.
The MIND diet
A blend of the Mediterranean and DASH diets, the MIND diet focuses on:
- Leafy greens and other vegetables
- Berries (especially blueberries)
- Nuts
- Whole grains
- Fish (at least once a week)
- Olive oil over butter
- Limited red meat and sweets
This same diet also aligns with many cancer-preventive dietary recommendations.
Why you shouldn’t wait until you’re older
Whether you’re in your 20s or your 60s, the message is clear: the earlier you adopt healthy habits, the better your chances of preventing disease and maintaining quality of life.
There’s no single magic bullet to prevent cancer or cognitive decline, but there is a blueprint. Nutrition, movement, mental fitness, and early detection form a powerful defense. As Dr. Salhab reminds us: “Prevention is always better than cure.”
Start where you are. Every step counts.