As we enter 2025, many of us have made resolutions to improve our overall well-being. Our goals may be to eat healthier or exercise more in the New Year, but there’s an even greater opportunity to make lasting changes that can significantly impact our long-term health.
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A groundbreaking study has revealed that nearly 40% of cancers are preventable through lifestyle changes, and this year could be the perfect time to adopt healthier habits.
The connection between lifestyle choices and cancer risk has long been established. Factors such as smoking, excessive alcohol consumption, poor diet, lack of physical activity and exposure to harmful environmental factors contribute to a significant portion of cancer diagnoses. However, with intentional lifestyle modifications, we can reduce the risk of many cancers.
By focusing on small, manageable lifestyle changes, we can make a big difference in our long-term health—and potentially lower our risk of developing cancer. Here are a few simple changes you can prioritize making in the New Year:
Prioritize Nutrition
Make sure your diet includes plenty of fruits, vegetables, whole grains and lean proteins. Reducing your intake of processed foods and red meat can also lower the risk of certain cancers. One way to guide your diet is by looking at the Blue Zone diet, inspired by regions around the world where people live the longest and healthiest lives. The diet is mostly plant-based and rich with foods like legumes, healthy fats, whole grains, and fresh fruits and vegetables. Adopting this kind of diet can not only reduce your risk of cancer but also improve overall well-being and longevity.
Exercise Often
Aim for at least 30 minutes of moderate physical activity most days of the week. Exercise not only helps maintain your physical fitness but also has direct links to a reduced risk of certain types of cancers. Whether you enjoy running, biking, swimming, hiking, practicing yoga or dancing— get active.
Stop Smoking and Limit Drinking
Smoking is a leading cause of cancer, and although quitting can be challenging, numerous resources are available to support you in the process like the CDC’s hotline. Similarly, cutting back on alcohol consumption can significantly reduce the risk of cancers such as liver, breast and esophageal cancer.
Reduce Your Stress
Chronic stress has been linked to weakened immune systems, which may contribute to the development of various diseases, including cancer. Taking steps to manage stress through mindfulness, meditation and/or therapy can improve your quality of life. Here at Cancer Support Community Arizona, we know how imperative social and emotional support is to mental well-being, as it can improve cancer outcomes. That’s why we provide a myriad of programs to help anyone impacted by cancer get connected with others facing a similar journey.
Regularly Visit Your Doctor
Early detection is key. Regular screenings and check-ups with your primary care physician can catch potential issues early when treatment is most effective. Staying up to date on recommended screenings, such as mammograms, colonoscopies and skin checks, can help identify cancers in their earliest, most treatable stages.
This year let’s focus on creating lasting habits that can help prevent cancer and improve our quality of life. Small steps today can lead to a healthier, cancer-free tomorrow.
Author: Julie Dunnigan is CEO of Cancer Support Community Arizona. CSCAZ is a nonprofit organization that provides emotional and social support for anyone impacted by cancer by providing 100 free programs per month, virtual and in person, including bilingual support groups, cancer resource navigation, healthy lifestyle classes, nutrition education, expressive arts, youth & family programming, and fun events designed to build life-giving community. All programs are offered to Arizona residents at no cost and are designed to support cancer patients, their families, and caregivers throughout their cancer journey. To learn more about CSCAZ, visit https://cscaz.org/.
