{"id":81373,"date":"2025-03-30T17:28:19","date_gmt":"2025-03-30T23:28:19","guid":{"rendered":"https:\/\/www.uchealth.org\/today\/?p=81373"},"modified":"2025-03-30T17:28:19","modified_gmt":"2025-03-30T23:28:19","slug":"cracking-the-code-to-reduce-chances-of-getting-cancer","status":"publish","type":"post","link":"https:\/\/www.uchealth.org\/today\/cracking-the-code-to-reduce-chances-of-getting-cancer\/","title":{"rendered":"Cracking the code to win the battle against cancer"},"content":{"rendered":"
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It\u2019s impossible to prevent cancer entirely, but you can reduce your risk by choosing a healthy lifestyle. Photo: Getty Images.<\/figcaption><\/figure>\n

Cancer is the second leading cause of death in the U.S according to the U.S. Centers for Disease Control and Prevention (CDC\u2019s) National Center for Health Statistics<\/a>.<\/p>\n

And although cancer mortality rates are declining, a 2025 study from the American Cancer Society<\/a> found that cancer cases are rising among women and younger people.<\/p>\n

To learn more about how you can stay healthier, prevent cancer and get essential screenings, UCHealth Today spoke with Dr. Robert Hoyer<\/a>, medical director of oncology research at the UCHealth Hematology and Oncology center<\/a> in Colorado Springs.<\/p>\n

Hoyer is an expert in lifestyle medicine and encourages people to tap into the power of adopting healthy, sustainable behaviors to reduce risks of getting cancer.<\/p>\n

\u2018\u2018Cancer is both a lifestyle and a genetic risk condition,\u2019\u2019 Hoyer said.<\/p>\n

So how can you reduce your chances of getting cancer?<\/p>\n

It\u2019s impossible to prevent cancer entirely, though you can reduce your risk by choosing a healthy lifestyle.<\/p>\n

\u2018\u2018Genetics probably accounts for no more than 20% of cancer risk. We’re making progress in cancer treatment. \u2026 We’re making steady progress. I do think there needs to be more focus on cancer prevention,\u2019\u2019 Hoyer said.<\/p>\n

How to reduce the chances of getting cancer?<\/strong><\/h2>\n

Here are Hoyer\u2019s top strategies for preventing cancer:<\/p>\n

Avoid smoking<\/strong><\/h3>\n

\u2018\u2018There are several cancers clearly tied to smoking, including lung cancer, pancreatic cancer and colon cancer. Those cancers can occur in non-smokers as well, of course, but avoiding smoking can reduce the risk. It also cuts the risk of heart disease, stroke and other conditions,\u2019\u2019 Hoyer said.<\/p>\n

Tobacco use is a leading cause of cancer and of death from cancer, according to the National Cancer Institute<\/a>.<\/p>\n

Abstain from alcohol consumption<\/strong><\/h3>\n

\u2018\u2018Drinking alcohol is related to an increased risk for cancers of the head and neck and breast cancer in women,\u2019\u2019 Hoyer said.<\/p>\n

Read more about alcohol and health<\/a>.<\/p>\n

Move more<\/strong><\/h3>\n

\u2018\u2018Get 120 to 150 minutes of some type of exercise per week,\u201d Hoyer said. \u201cIt doesn’t have to be intense. Walking is fine. And some weight training is also helpful. Limit sitting as much as possible. If you work at an office, get a standing desk. Sitting a large portion of the day is a risk factor,\u2019\u2019 Hoyer said.<\/p>\n

Eat healthy foods<\/strong><\/h3>\n

\u2018\u2018You are what you eat,\u2019\u2019 is a popular phrase. And it\u2019s true, Hoyer said.<\/p>\n

If you want a healthier future, live by this conventional wisdom.<\/p>\n

\u2018\u2018Metabolic health is a key aspect of cancer prevention, so avoid eating processed foods and sugar. Sugar is a toxin. In my opinion sugar is much more dangerous than saturated fat,\u201d Hoyer said.<\/p>\n

He advises patients to avoid eating foods with added sugar and encourages people to eat vegetables and healthy fruits like blueberries and strawberries.<\/p>\n

It\u2019s also wise to avoid highly processed oils like canola, corn, and vegetable oils. \u201cThese oils are highly inflammatory. Avocado and olive oil are much better options,\u2019\u2019 Hoyer said.<\/p>\n

Get plenty of sleep<\/strong><\/h3>\n

Poor sleep quantity and quality increases the long-term risk of developing cancer among older people, according to researchers at the National Center for Biotechnology Research.<\/p>\n

\u2018\u2018Sleep is an important part of the immune system. Less than seven hours a day is associated with higher cancer risks,\u2019\u2019 Hoyer said.<\/p>\n

Early detection<\/strong><\/h3>\n

Guidance from the CDC<\/a>, indicates that \u2018\u2018getting screening tests regularly may find breast, cervical, colorectal (colon), and lung cancers early, when treatment is likely to work best.\u2019\u2019<\/p>\n

\u2018\u2018Screening is to detect cancer early. When detecting cancer at an earlier stage it can be treated more effectively and so screening is clearly effective,\u2019\u2019 Hoyer said.<\/p>\n

Get some sunlight, but be wary of skin cancer<\/strong><\/h3>\n

Vitamin D exposure is healthy. And spending time outdoors early in the day helps with better sleep.<\/p>\n

People in Colorado are at greater risk of getting skin cancer. So, it\u2019s important to use sunscreen<\/a>.<\/p>\n

Cook more meals at home with real food <\/strong><\/h3>\n

\u2018\u2018Our food culture has to change,\u201d Hoyer said. \u201cWhen you cook at home, you can use your own ingredients. Take the time to make your own food.\u201d<\/p>\n

Be aware of genetic risks<\/strong><\/h3>\n

\u2018\u2018Genetics are a component of cancer risk, especially among individuals with a family history of cancer,\u201d Hoyer said. \u201cThese individuals may need to undergo screenings at an earlier age and additional screening. \u00a0For example, someone with a high risk of breast cancer may benefit from mammograms and breast MRIs.\u201d<\/p>\n

Consult with your doctor to evaluate your genetic risks and to map out a plan to get recommended screenings.<\/p>\n

Young people and women are at risk for cancer<\/strong><\/h2>\n
\"Dr.
Dr. Robert Hoyer.<\/figcaption><\/figure>\n

Cancer cases are rising among people under age 50, especially among women. Medical experts don\u2019t know exactly why.<\/p>\n

Doctors are concerned about increasing alcohol use among younger<\/a> women that puts that at higher risk for cancer.<\/p>\n

And consumption of processed foods puts everyone at greater risk of cancer.<\/a><\/p>\n

Screenings are especially important to detect cancer as early as possible.<\/p>\n

Here\u2019s a snapshot of data from the American Cancer Society<\/a>:<\/strong><\/h3>\n