8 Easy Ways to Reduce Your Risk of Cancer

True story: diet and lifestyle changes can help keep you healthy and reduce the risk of 12 common and preventable types of cancer. The American Cancer Society (ACS) reports that you can significantly lower your risk by picking up a few healthy habits. Exercising regularly, eating your veggies, and going easy on the alcohol are all cancer-fighting actions, and generally keys to a longer life. Use this guide to start a conversation with your parents and other adults you love about staying healthy and reducing their risk.

As a part of the NFL Huddle for 100, the NFL, alongside the Los Angeles Chargers and the American Cancer Society, are raising awareness by taking part in the Huddle to Intercept Cancer. At their Crucial Catch volunteer event, fans can honor those affected by cancer and make an impact through volunteer activities, while learning about risk reduction. Together, we can increase our chances of catching cancer before it starts.

1. Get screened regularly.

A screening checks for cancer before a person even shows symptoms, and when it comes to finding cancer, the sooner the better. If it’s caught early enough, the cancerous mass may be smaller and easier to treat (or if a growth is in a pre-cancer state, you can avoid it altogether). Screening recommendations for different types of cancer vary depending on age and gender, but the idea is the same: be safe, not sorry. Check out these guidelines to see which screenings you should be talking to your doctor about.

2. Kick any and all tobacco habits.

It’s advice you’ve probably heard before, but that’s because it’s worth sharing. We’re not exaggerating when we say that this is LITERALLY life-saving. Smoking causes about 1 in 5 deaths in the US, and it’s important to remember that there are no safe forms of tobacco. Avoid it to reduce your risk of about a dozen different kinds of cancer. So ditch the cigarettes, chewing tobacco, and, yes, even the vape, and your body will thank you. Kicking the habit can be really challenging, but here’s a good place to start.

3. Keep an eye on alcohol use.

For those who partake in the occasional ~adult beverage~, moderation really is key. Limiting your alcohol intake reduces your risk for a few different kinds of cancer, including mouth, throat, colon, and liver cancer. Wondering how much is too much? The American Cancer Society has some ideas -- they recommend no more than one drink a day for women and two drinks for men (the difference comes down to body size and metabolism). Honestly, this is pretty sound advice for both improving your health and preventing some...regrettable social decisions.

4. Maintain a healthy weight.

It’s not a perfect measure for bodily health, but evidence shows it might be worth stepping on the scale every so often. For starters, figure out your body mass index to see whether your weight is increasing your risk of developing cancer. Lower your risk for some forms of cancer (including breast cancer in women over 50 years old) by maintaining a healthy weight. If you’re looking to shed or gain a few pounds in a healthy way, there are a few tools out there to help you do it.

5. Keep it moving.

In the words of pop icon Gloria Estefan: get on your feet! Not only does exercise help with weight control, it can also improve your hormone levels and immune system functioning, and decrease your risk of certain cancers. No need to go to #fitstagram levels of exercise -- regularly doing things to get your heart pumping is enough. The American Cancer Society recommends 150 minutes of moderate exercise each week for adults (think along the lines of walking, mowing the lawn, or dancing -- you know, to make Gloria proud).

6. Avoid soaking up the sun.

Take a second to think about the fact that the sun is literally emitting radiation towards us every day, and when left unprotected, our skin is absorbing all of it. Most skin cancers are caused by overexposure to ultraviolet (UV) rays, so protect your skin every time you go outside, no matter how long. That could mean wearing longer clothing, sporting a wide-brimmed hat (perhaps something like this?), or sticking to the shade wherever you can. TLDR: if you’re not wearing sunscreen EVERY day, you’re doing it wrong.

7. Eat your veggies (among other healthy things).

We can’t quite promise that eating vegetables will make you grow big and strong, but what we do know is that certain diets are linked to lower levels of certain cancers. Reach for the fruits, vegetables, and lean meats, while limiting red and processed meats to reduce your risk of cancers like colorectal, pancreatic, and stomach cancer. Aim for 2.5 cups of veggies and fruits a day, (bonus points for eating nutrient-filled ones that are dark green, red, yellow, and orange in color). Here’s some veggie-filled inspiration to help you get that shopping list started.

8. Know yourself, and know your risks.

By being here, reading this guide, you’re already making moves on this step. Go, you! For a more personalized look at your specific risk, people 18+ should take The Defender Quiz from the American Cancer Society in partnership with NFL Huddle for 100. And remember to consider factors outside of yourself. After all, your family’s history of cancer can also clue you into your own risk and help you figure out what screenings to prioritize.

DoSomething.org has partnered with the NFL Huddle for 100 to Huddle Against Hunger, Huddle Up to Play It Forward, and Huddle Up to Brighten Someone’s Day. Whether it’s collecting food donations, making cleaner places to play, or creating activity books for kids in hospitals, join the huddle for a cause you care about, help your community, and be a part of something great.