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Cancer Information > Cancer Risk Reduction
According to the American Cancer Society, up to two-thirds of all cancer cases could be prevented if people applied everything known about cancer prevention to their lives. You can significantly reduce your risk for cancer by: Avoiding Tobacco
 Smoking damages nearly every organ in the human body, is linked to at least 15 different cancers, and accounts for some 30% of all cancer deaths. And it costs billions of dollars each year. Yet one in five Americans still light up. Not starting is much easier than quitting. As Mark Twain said, "Quitting smoking is easy. I've done it a thousand times."
Your lungs are your breathing machines. The air you breathe in is pushed deep into your lungs by tiny hair-like structures called cilia. Cigarette smoke destroys these tiny hairs, and, to make up for it, your body produces mucus, usually too much mucus. That's why smokers cough-their body is trying to get rid of extra mucus. A long-time smokers lungs show other effects: they are dark (not pink) and hard (limiting that in-and-out motion we need to breathe deeply). It's been said that if the effects of cigarette smoking showed on our skin instead of in our lungs-where we can't see it-no one would smoke. The good news is:
Smokers who quit before age 50 have half the risk of dying in the next 15 years compared with those who continue to smoke. Those who quit by age 35 avoid 90 percent of the risk attributable to tobacco. Your risk is reduced for other major diseases including lung and cardiovascular disease. For information on Northwestern's Smoking Cessation Program, click here. Eating Healthy
 At least 20% of all cancers could be prevented by adopting relatively simple eating habits, according to the American Institute for Cancer Research (AICR). No single food or food substances can protect you against cancer. But scientists believe that the right combination of foods in a predominantly plant-based diet may. Evidence is mounting that the minerals, vitamins and phytochemicals in plant foods interact to provide extra cancer protection. This concept is called synergy.
In addition, eating a predominantly plant-based diet emphasizing vegetables, fruits, whole grains and bean can help prevent weight gain and therefore protect against those cancers whose risk is convincingly increased by higher body fat (namely cancers of the colorectum, esophagus, endometrium, pancreas, kidney, and breast in postmenopausal women). That is why AICR recommends that at least 2/3 of your plate should be filled with vegetables, fruit, whole grains and beans. Nutritional counseling is available to Lurie Cancer Center patients. To schedule a consultation with the dietitian, call 312.695.2423 or 866.LURIE.CC. For information on other Northwestern nutrition tools and programs, visit http://www.feinberg.northwestern.edu/nutrition/tools-resources.html Exercise Physical activity in any form helps to lower cancer risk. Aim to build more activity, like brisk walking, into your daily routine. As well as helping us avoid weight gain, research shows that activity itself can help to prevent cancer. Studies show that regular activity can help to keep our hormone levels healthy, which is important because having high levels of some hormones can increase our cancer risk.
Physical activity may also strengthen our immune system, help keep our digestive system healthy and allow us to consume more food - and more cancer-protective nutrients - without gaining weight. If you're not used to doing much activity, start by working toward 30 minutes of moderate activity each day - remember that anything is better than nothing. You can build up slowly until you reach your target. Shorter bouts of activity are just as beneficial. (It's the total time that's important.) Research shows that to avoid weight gain, doing more activity is beneficial. For maximum health benefits, scientists recommend that we aim for 60 minutes or more of moderate activity every day, or 30 minutes or more of vigorous activity. For information on Northwestern's Exercise Program and fitness activities, visit http://www.nmh.org/nmh/wellness/services/nutrition_fit.htm. Sun Protection Most forms of skin cancer can be cured. However, the best way to avoid skin cancer is to protect your skin from the sun. Skin cancer is the most common form of cancer in the United States. Exposure to the sun's ultraviolet (UV) rays appears to be the most important environmental factor involved with developing skin cancer. During the summer months, UV radiation tends to be greater.
To help prevent skin cancer while still having fun outdoors, regularly use sun protective practices such as:  Seek shade, especially during midday hours (10 a.m.-4 p.m.), when UV rays are strongest and do the most damage. Cover up with clothing to protect exposed skin. A long-sleeved shirt and long pants with a tight weave are best. Get a hat with a wide brim to shade the face, head, ears, and neck. Grab shades that wrap around and block as close to 100% of both UVA and UVB rays as possible. Rub on sunscreen with sun protective factor (SPF) 15 or higher, and both UVA and UVB protection.
UV rays reach you on cloudy and hazy days, as well as bright and sunny days. UV rays will also reflect off any surface like water, cement, sand, and snow. Additionally, UV rays from artificial sources of light, like tanning beds, cause skin cancer and should be avoided.
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