We’re all familiar with the basic guidelines for cancer prevention—avoid smoking, limit ultra-processed foods, and maintain a healthy weight. These are well-known, time-tested strategies. However, there are lesser-known practices and emerging research that offer exciting possibilities in the fight against cancer. From the power of certain herbs to the benefits of reconnecting with nature, recent studies have uncovered new approaches that can potentially reduce cancer risk to some extent, if not fully.

Keep reading to learn about innovative discoveries and practices, offering fresh insights into how we can enhance our health and reduce the likelihood of developing cancer.

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7 Habits to Cancer-Proof Your Body

Forest Bathing

Forest bathing not only enhances mental wellbeing but may also benefit physical health. Research has shown that it can boost immune function, including increasing the activity of immune cells and promoting the production of anti-cancer proteins. In a study published by Sage Journals, 12 men aged 37-55 spent three days practicing forest bathing in three different forests. Afterward, they experienced a 50 per cent increase in natural killer cells, which play a role in targeting tumor cells, as well as higher levels of anti-cancer proteins like perforin, granymes, and granulysin.

Additional 2009 research by Environmental Health and Preventive Medicine supports the idea that forest bathing enhances immune function. When we breathe in the phytoncides—natural oils released by trees—cortisol levels drop, and natural killer cell activity rises. These findings suggest that forest bathing could have a preventive effect against cancer by stimulating immune responses. Given that it poses no harm and offers potential benefits, incorporating forest bathing into our routine could be a simple yet effective practice to enhance overall health. However, further research is needed to fully understand its impact.

Related story: 5 Habits That May Increase Cancer Risk

Don’t Disrupt Your Circadian Rhythm

According to a 2021 study by Experimental and Molecular Medicine, disruptions to our natural body rhythms, caused by factors like sleep deprivation, eating late at night, or chronic jet lag, are strongly linked to sleep and mood problems, obesity, diabetes, and cancer. Specifically, changes in these rhythms, whether from genetic or environmental factors, can affect the activity of certain genes that control tumor growth, making it more likely for cancer to develop and spread.

The same study also supports the idea that circadian disruptions can also alter the body's metabolism and immune system, creating an environment that supports tumor growth in various cancers. Because of their role in the development and spread of cancer, circadian rhythms are becoming an important focus for cancer prevention and treatment.

Related story: Does Fasting Help In Protection Against Cancer?

Avoid Alcohol Consumption

According to guidelines from the American Cancer Society, it's best to avoid alcohol altogether. People who choose to drink alcohol should limit their intake to no more than two drinks per day for men and one drink a day for women. Studies also show that alcohol consumption is linked to increasing a woman's risk of breast cancer.

For those looking to reduce alcohol consumption while still enjoying a refreshing, flavourful beverage, adaptogenic drinks can be a great alternative. Adaptogens are natural substances, often derived from herbs and mushrooms, that help the body manage stress and maintain balance. Many adaptogenic drinks are caffeine-free and can provide calming or energising effects without the negative impact of alcohol. These beverages often feature ingredients like ashwagandha, rhodiola, or reishi mushrooms, which support mental clarity, relaxation, and overall well-being.

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Avoid Infections That Contribute to Cancer

Infections caused by certain viruses are known to contribute to the development of cancer. Hepatitis B and C viruses, for example, can cause chronic liver inflammation, leading to cirrhosis and an increased risk of liver cancer over time. Both of these viruses are commonly transmitted through blood, often through shared needles or unsafe medical practices, but they can also be passed through sexual contact. Similarly, HIV weakens the immune system, making it harder for the body to fight off infections and malignancies. People living with HIV are at a heightened risk of developing cancers such as Kaposi's sarcoma and certain lymphomas due to their compromised immune function.

Human papillomavirus (HPV) is another virus linked to cancer, particularly cervical, anal, and oropharyngeal cancers. HPV is primarily spread through sexual contact, and while most infections clear on their own, persistent infection with high-risk strains of the virus can lead to abnormal cell growth and cancer. Vaccines are available to protect against the most dangerous strains of HPV, offering a preventive measure. To reduce the risk of these infections, practicing safe sex, using clean needles, and getting vaccinated (where applicable) are essential steps in lowering the likelihood of developing cancer linked to viral infections.

Related Post: How To Do A Breast Self-Exam

Maintain a Healthy Weight and Active Lifestyle

The American Institute for Cancer Research recommends at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise each week for cancer prevention. A combination of moderate and vigorous exercise is best. Something is better than nothing. Even a short walk, bike ride or pickle ball game a few days a week to get your body moving can help.

Staying active may help prevent certain cancers. Excess weight results in the production and circulation of more estrogen and insulin, two hormones that can encourage cancer growth. Maintaining a healthy weight may lower the risk of breast, >prostate, lung, colon and kidney cancers.

Related story: Is Early Onset Cancer on Rise?

Avoid All Types of Tobacco

Tobacco use, in any form, is one of the leading causes of cancer and should be avoided to protect your health. But it's not just smoking that poses a risk—exposure to secondhand smoke is just as dangerous. Breathing in the toxic chemicals from someone else's cigarette can increase your risk for lung cancer and other respiratory diseases, even if you don't smoke yourself.

The good news is that quitting tobacco, no matter how long you've been using it, can significantly reduce your cancer risk over time. Your body starts to heal itself soon after you quit, and within a few years, your risk of cancers like lung and mouth cancer begins to decrease. For those who are not smoking but are regularly exposed to secondhand smoke, avoiding these environments—whether at home, work, or public spaces—can also make a big difference.

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Incorporate the Right Herbs

Incorporating healthy herbs into your diet may offer a natural way to support your body's defense against cancer. Curcumin, the active compound in turmeric, has gained attention for its potential anti-cancer properties. According to Cancer Research, United Kingdom some laboratory studies on cancer cells have shown that curcumin has anti cancer effects. It seems to be able to kill cancer cells and prevent more from growing. While more research is still needed, early clinical trials have produced promising results, suggesting curcumin could play a role in cancer prevention or treatment. This makes turmeric, a common kitchen spice, a simple yet powerful addition to your diet.

Turmeric can be consumed in various forms depending on what works best for you. It can be taken raw, as a powder sprinkled on dishes, or mixed into smoothies. For more concentrated benefits, you can use turmeric paste or extract. Turmeric oil is another option that can be used in cooking or even applied topically. Regardless of the form you choose, the key is to make turmeric a regular part of your routine. Just keep in mind that curcumin is not easily absorbed by the body on its own, so pairing it with a source of fat or black pepper can enhance its effectiveness

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