Dear Partners in Health,

Cancer is one of the leading causes of illness and death, but many cases can be prevented with lifestyle changes or mitigated by early detection through screening. In this health letter, I want to empower you with knowledge about cancer prevention and the availability of some specific screenings. By making informed choices—adopting healthy habits and staying on top of recommended check-ups—cancer risk can be reduced, and outcomes improved. Let’s take charge of our health, one step at a time.

Prevention

Eat Healthy:  The role of food in cancer prevention has gained attention, with research highlighting dietary patterns over isolated nutrients. Eating the right foods can help prevent cancer. Research shows that a Mediterranean diet, rich in fruits, vegetables, whole grains, olive oil, and lean proteins, can reduce the risk of obesity-related cancers by 6%. For example, studies found that maintaining a balanced diet can lower breast cancer risk by 21%. On the other hand, processed meats and sugary drinks can increase cancer risk.

Stay Active: Regular exercise is crucial for cancer prevention, yet it’s underutilized. The American Cancer Society (ACS) guidelines suggest getting 150–300 minutes of moderate exercise each week (20-40 minutes/day). Moderate exercise increases your heart rate and breathing but does not make it difficult to talk. Exercise can reduce the risk of several cancers. Why? It balances energy intake, reduces inflammation, and regulates hormones like insulin and estrogen, all of which are cancer risk factors.

Avoid Tobacco: Tobacco use is the most significant modifiable cause of cancer. Studies show that smoking is linked to 40% of cancer cases with modifiable risk factors in the U.S., especially in lung cancer. The good news. Quitting can reduce your risk significantly over time. Combining behavioral therapy with medications shows the highest quit rates. The challenge lies in disparities: smoking rates remain stubbornly high in lower socioeconomic groups, pointing to a need for targeted public health efforts.

Limit Alcohol: Alcohol’s role in cancer risk is getting more attention, and the message is clear: less is better. Excessive alcohol consumption is linked to about 5% of all cancers. Even light drinking, one drink a day for women or two for men, can increase breast cancer risk. A study revealed that drinking one bottle of wine per week is comparable to smoking multiple cigarettes in terms of cancer risk for women and men. Public awareness about this link needs to improve, and bold policies could help decrease alcohol-related cancers.

Sun Protection: Skin cancer prevention hinges on protecting yourself from the sun’s ultraviolet (UV) rays, which are the primary cause of most cases, including melanoma. The ACS recommends using broad-spectrum sunscreen with SPF 30 or higher, wearing protective clothing like wide-brimmed hats and long sleeves, and seeking shade, especially between 10 a.m. and 4 p.m. when UV rays peak. Regular skin checks and avoiding tanning beds further reduce risk, with research showing that daily sunscreen use can cut melanoma risk by up to 50%.

Emerging Trends: The latest statistics tie these factors together: 44% of U.S. cancer deaths in 2019 were linked to modifiable risks, with smoking, excess body weight (tied to diet and exercise), and alcohol at the top of the list. What’s new is the synergy—alcohol and tobacco together multiply risk for head and neck cancers far beyond their individual effects, while poor diet and inactivity compound obesity-related risks. Prevention is shifting toward holistic lifestyle interventions: a Mediterranean diet paired with regular exercise, zero tobacco, and minimal alcohol could slash risk dramatically.

Emerging ideas include personalized approaches—using genetic profiling to tailor diet and exercise plans—and community-level changes, like taxing sugary drinks and alcohol to fund health programs. The data screams opportunity: 40% of cancers are preventable, per WHO and AACR estimates. The trick is translating this into action, especially in underserved groups where risks cluster.

So, what’s the takeaway? Eat like the Mediterranean’s, ditch the cigarettes, drink sparingly (if at all), and move more. The research backs it up, and the science is evolving to make prevention possible and practical.  What do you think—could these shifts change the future cancer landscape?

Early Detection

Be proactive about your health by recognizing early signs of cancer and report them to your healthcare provider. Reportable symptoms include unexplained weight loss, persistent fatigue, or unusual lumps anywhere on your body. Other symptoms to watch for include prolonged coughing, changes in bowel or bladder habits, or sores that don’t heal, as these could signal something serious. Skin changes, like new moles or alterations in existing ones, and persistent pain or discomfort without a clear cause are also worth reporting to your provider. Early detection can make all the difference, so don’t hesitate to seek medical advice if something feels off—your health is worth it!

Screening

Cancer screening has many benefits, including detecting cancer early, when it is most treatable before symptoms appear.

Breast Cancer:  The American Cancer Society recommends that women at average risk begin annual mammograms at age 40. Women aged 45 to 54 should get mammograms yearly, while those 55 and older may switch to every two years—or continue yearly if preferred. If you have a family history of breast cancer or other risk factors (like genetic mutations such as BRCA1 or BRCA2), you may need to start screenings earlier, often with additional tests like breast MRI. Screening is no one-size-fits-all, so talk to your provider about your personalized plan.

Cervical Cancer: The U.S. Preventive Services Task Force recommends that individuals aged 21 to 29 get a Pap smear every three years to check for abnormal cells. For those aged 30 to 65, options include a Pap smear every three years, an HPV (human papillomavirus) test every five years, or a combination of every five years, as HPV is a leading cause of cervical cancer. Screening typically stops at age 65 if prior tests have been normal, but those with a history of precancerous changes may need continued checks. What’s New: As of early 2025, research continues to advance self-collection HPV testing kits, which may soon offer a convenient, at-home option for screening—potentially increasing access and screening compliance.

Colorectal cancer: Colon cancer is the most common yet preventable cancer—colonoscopies or stool-based tests that check for abnormal DNA and blood detect colorectal cancers early.  If you’re 45 or older or have a family history of colon cancer, you need to discuss with your provider which screening option is best for you.

Lung Cancer: Lung cancer screening is crucial for early detection, especially for high-risk individuals like long-term smokers or those with a family history. Low-dose computed tomography (LDCT) scans effectively identify lung cancer at early stages when treatment success is more likely. Experts recommend annual screenings for adults aged 50 to 80 with significant smoking histories, as early detection can greatly improve survival rates. Raising awareness about screening options empowers communities to pursue better health outcomes.

Prostate Cancer: PSA blood tests for men, usually discussed at age 50 based on risk. African American men or those with a family history, may need to start earlier. Since prostate cancer grows slowly in many cases, it’s important to discuss the risks and benefits of screening.

Focusing on cancer prevention through regular screenings and education empowers individuals to take charge of their health and catch potential issues early, when treatment is most effective. By raising awareness and promoting proactive measures, we can collectively lessen the impact of cancer and improve outcomes for future generations.

Good Health to All,

Health Letter Editor