A Texas-based breast surgical oncologist and author, Dr. Loren Rourke, has identified five lifestyle habits that may help reduce the risk of developing cancer and improve outcomes should the disease occur. While acknowledging that no single lifestyle choice guarantees cancer prevention, Rourke emphasized that supporting overall health through these practices can play a significant role in mitigating risk factors. These recommendations come as the American Cancer Society projects over 2.1 million new cancer cases in the U.S. for 2026.
Maintain a Healthy Weight
Rourke highlighted that excess body weight is linked to an increased risk of at least 13 types of cancer, estimating it to be the third-largest risk factor for breast cancer, following female gender and aging. Research also suggests that GLP-1 medications, such as Ozempic and Wegovy, which promote weight loss and reduce inflammation, may be associated with a lower risk of cancer diagnoses and recurrence. "We know that a lower BMI equals a better prognosis with breast cancer," Rourke stated, noting that the weight loss induced by these medications could offer a secondary benefit for cancer outcomes.
Stay Physically Active
Physical activity is associated with a lower risk of several cancers, according to the American Cancer Society, which recommends 150–300 minutes of moderate activity or 75–150 minutes of vigorous activity per week for adults. Rourke underscored the importance of overall fitness, extending beyond heart health to mental well-being and reducing the risk of various chronic illnesses, including cancer. She added that a fit body may be better prepared to fight the disease if cancer develops.
Adopt a Balanced Diet and Limit Processed Foods
The American Cancer Society recommends a diet rich in vegetables, whole fruits, whole grains, and legumes, while limiting red and processed meats, sugary drinks, and highly processed foods. Rourke supports these guidelines, advising a balanced diet with limited processed foods, emphasizing eating as close to farm-to-table as possible in reasonable portions without excess. She noted that even individuals with strict healthy eating patterns can still be diagnosed with cancer.
Limit Alcohol and Avoid Tobacco
Cigarette smoking is a significant risk factor for approximately 20% of all cancers in the U.S., according to the American Cancer Society. The National Cancer Institute reported that alcohol consumption was linked to about 5% of U.S. cancer cases in 2019. The U.S. Surgeon General has identified alcohol as the third leading preventable cause of cancer, after tobacco and obesity. Rourke advises that alcohol should be consumed in moderation, noting that even light drinking can elevate the risk for certain cancers.
Keep Up with Screenings and Investigate Concerning Changes
Rourke stressed the importance of early detection through screening programs, which have significantly increased survival rates. She also encouraged individuals to pay attention to their bodies and seek medical attention for any concerning changes. "If you are worried about something, call your primary care doctor [or] gynecologist," she advised. "If you feel like something’s wrong, follow through with it and get it checked out. Never ignore your inner voice."