Lifestyle vs. Cancer – The Real Talk on What Actually Works
- Brainz Magazine
- Jun 9
- 6 min read
Dr. Asha Martin is a medical oncologist and haematologist with over 10 years of experience. Based in St. Lucia with a special interest in breast, colon, prostate cancer, myeloma and anemias. Passionate about empowering patients with clear, practical health insights.
You’ve probably heard it before: “Eat clean, move more, stress less and you can prevent cancer.” It sounds like a motivational Pinterest quote, right? But here’s the real talk: Cancer prevention and risk reduction are far more nuanced than any Instagram infographic suggests. As a medical oncologist, I often find myself straddling two worlds: the clinical reality of treating cancer and the lifestyle-driven optimism that’s flooding our news feeds.
So, let’s dig into what actually works when it comes to lifestyle and cancer. Spoiler alert: it’s not about kale smoothies or miracle supplements.
Why this conversation matters
Cancer is a global burden. According to the World Health Organization (WHO), in 2022, there were approximately 20 million new cancer cases and 10 million deaths worldwide. The number is expected to rise due to aging populations and changing lifestyles, especially in developing regions.
But here’s the flip side: nearly 30-50% of cancers are preventable, according to the World Cancer Research Fund (WCRF) and American Cancer Society (ACS). This is where lifestyle enters the chat.
Let’s break down the evidence-based lifestyle factors that actually reduce cancer risk, no fluff, just facts.
1. Tobacco: The enemy number one
If you do nothing else, don’t smoke. Period.
Tobacco use is still the leading cause of preventable cancer death, responsible for about 30% of all cancer deaths and 90% of lung cancer deaths, per the Centers for Disease Control and Prevention (CDC).
And don’t be fooled by e-cigarettes. Vaping is marketed as safer, but studies suggest it can still cause DNA damage and introduce carcinogens, albeit at lower levels than traditional smoking.
Real talk tip: If you smoke, quitting is the single most important health decision you can make. Even after a cancer diagnosis, quitting can improve outcomes and reduce recurrence risk.
2. Alcohol: Less is best
We love a glass of wine for heart health, but when it comes to cancer, alcohol is a known carcinogen, linked to at least seven types of cancer, including breast, colorectal, liver, and esophageal cancers.
A 2021 study in The Lancet Oncology estimated that alcohol was responsible for more than 740,000 new cancer cases globally in 2020. Breast cancer, particularly in women, is strongly associated with alcohol, even moderate intake.
How much is too much? The American Institute for Cancer Research (AICR) recommends avoiding alcohol altogether or limiting to no more than one drink per day for women and two for men.
Real talk tip: If you’re not drinking, there’s no health reason to start. And if you are, moderation is not just a buzzword; it’s a lifesaver.
3. The food we eat: Not just fuel
No, food won’t “cure” cancer, but your plate does matter more than you might think.
A 2019 study in JNCI Cancer Spectrum estimated that over 80,000 cancer cases annually in the U.S. alone could be attributed to poor diet. The culprits? High intake of processed meats, red meat, sugar-sweetened beverages, and low intake of fruits, vegetables, fiber, and whole grains.
The WCRF/AICR recommends a predominantly plant-based diet, not veganism necessarily, but one that’s rich in:
Colorful vegetables and fruits
Whole grains (think quinoa, brown rice, oats)
Legumes (beans, lentils, chickpeas)
And yes, processed meats (bacon, hot dogs, deli meats) are classified by the International Agency for Research on Cancer (IARC) as Group 1 carcinogens, the same group as tobacco. Red meat falls into Group 2A, probably carcinogenic.
Real talk tip: You don’t have to become a monk. A Mediterranean-style diet, consistently backed by evidence, is a tasty, realistic, and cancer-conscious choice.
4. Weight and obesity: The overlooked epidemic
More than 13 types of cancer are associated with being overweight or obese, including breast (post-menopausal), colorectal, uterine, and pancreatic cancers.
According to the CDC, over 40% of U.S. adults are obese. Obesity is now the second leading preventable cause of cancer, after tobacco.
Mechanistically, obesity promotes chronic inflammation, insulin resistance, and increased levels of estrogen and insulin-like growth factors, all of which can feed tumor growth.
Real talk tip: You don’t need to be a fitness model. Even a 5-10% weight loss can reduce cancer risk and improve metabolic health. It’s not about the scale, it's about metabolic balance.
5. Physical activity: Your secret weapon
Move it or lose it, your health, that is.
Physical activity not only helps with weight control but also independently lowers the risk of cancers such as breast, colon, endometrial, and bladder.
The American Cancer Society recommends at least:
150 minutes of moderate-intensity activity (brisk walking, dancing) or
75 minutes of vigorous activity (running, cycling) per week.
A 2020 JAMA Oncology study found that higher levels of leisure-time physical activity were linked with a reduced risk of 13 types of cancer.
Real talk tip: You don’t need a gym membership or a six-pack. Regular walking, home workouts, yoga, dancing in your kitchen, it all counts. The goal is consistency over intensity.
6. Sun exposure: More isn’t always better
Skin cancer, particularly melanoma, is on the rise. UV exposure from sunlight or tanning beds is a well-established cause.
Melanoma is one of the most preventable cancers, yet it kills thousands annually.
Real talk tip: Wear broad-spectrum sunscreen, seek shade, and ditch the tanning bed. Vitamin D matters, but we can get it safely via diet and supplements.
7. Stress and mental health: The gray zone
Does stress cause cancer? Not directly.
But chronic stress leads to immune suppression, poor sleep, poor lifestyle choices, and in some animal studies, it has been shown to promote cancer progression.
People under chronic stress may also be more likely to smoke, drink, overeat, or skip screenings, all of which can increase risk.
Real talk tip: You don’t need a Zen master’s discipline. Build stress buffers, whether it’s meditation, therapy, journaling, or boundaries. Mental health care is cancer care.
8. Environmental and occupational exposures
Some cancer risks are baked into our surroundings. Exposure to:
Asbestos
Benzene
Formaldehyde
Pesticides
Air pollution
Has been linked to various cancers. These risks often disproportionately affect marginalized or lower-income communities.
Real talk tip: While individual control may be limited, awareness helps. Use protective gear, ventilate indoor spaces, filter water, and support policies that reduce environmental toxins.
9. Infections that raise cancer risk
Certain infections can increase your cancer risk:
HPV (human papillomavirus) → cervical, oropharyngeal, anal cancers
Hepatitis B and C → liver cancer
Helicobacter pylori → stomach cancer
EBV (Epstein-Barr virus) → lymphomas
But here’s the good news: vaccines exist.
HPV vaccine (e.g., Gardasil) prevents over 90% of HPV-related cancers
Hepatitis B vaccine is part of the standard childhood immunization schedule
Real talk tip: If eligible, get vaccinated and ensure your kids are too. It’s cancer prevention, plain and simple.
10. Screening: Still king
Lifestyle can reduce risk, but it doesn’t eliminate it. That’s where screening comes in.
Mammograms (breast cancer)
Colonoscopy or stool tests (colon cancer)
Pap smear + HPV test (cervical cancer)
Low-dose CT scan (lung cancer for smokers/former smokers)
Early detection saves lives. Full stop.
Real talk tip: Know your family history. Talk to your doctor. If you’re eligible, get screened. Prevention and early detection go hand-in-hand.
The bottom line: What actually works
Let’s be honest, cancer is complex. It’s not always preventable. Healthy people get cancer, and unhealthy people sometimes don’t. Genetics, environment, and sheer luck all play a role. But lifestyle still gives us power, not absolute control, but real influence.
So here’s the evidence-based playbook:
Lifestyle Factor | What Works |
Tobacco | Don’t smoke. Avoid secondhand smoke. |
Alcohol | Less is best. Zero is safest. |
Diet | Plant-rich, processed-free, Mediterranean-style. |
Weight | Maintain a healthy BMI. Aim for metabolic health. |
Exercise | Move regularly for 150 minutes/week minimum. |
Sun | Protect your skin. Skip the tanning. |
Mental Health | Manage stress with healthy outlets. |
Vaccines | HPV, Hepatitis B, get them. |
Environment | Minimize exposure when possible. |
Screening | Detect early, treat early. |
Let’s keep it real
Cancer prevention isn’t about fear; it’s about empowerment. And it’s not about perfection; it’s about progress. You don’t need to do everything at once. Small, consistent changes beat grand, unsustainable ones every time.
Let’s move past gimmicks and quick fixes and lean into what the science actually supports. Lifestyle isn’t a guarantee, but it is a game-changer. And that, my friend, is the real talk.
Read more from Dr. Asha Martin
Dr. Asha Martin, Medical Oncologist and Clinical Haematologist
Dr. Asha Martin MD DM (Haem-Onc) is a passionate Medical Oncologist and Clinical Haematologist with over a decade of experience, now practicing in St. Lucia. Focusing on breast, colon, and prostate cancers, multiple myeloma, and anemias, she balances her work at the island’s main public hospital with her private practice. Driven by a mission to empower patients, she launched Sabinearose.com in 2025, offering clear, practical health insights. When not treating patients, she writes to demystify cancer care, because knowledge is the first step to healing.
