In a recent study conducted by the American Cancer Society (ACS), it has been revealed that lifestyle changes have the potential to prevent around 40% of all cancer cases and almost half of all cancer-related deaths in the United States. The study, which examined 30 types of cancer and 18 modifiable risk factors, highlighted the significant impact of lifestyle choices on cancer outcomes.

Released on Thursday, the study analyzed data from 2019 and found that lifestyle factors were associated with over 700,000 new cancer cases and more than 262,000 deaths among individuals aged 30 and older. With nearly 1.8 million new cases reported in 2021, these findings serve as a wake-up call regarding the importance of adopting a healthier lifestyle.

According to the study, the leading risk factor for cancer is cigarette smoking, accounting for almost 20% of all cancer cases and 30% of all cancer deaths. Smoking is linked to a dozen types of cancer, including lung and mouth cancers, as well as blood, cervical, bladder, pancreas, stomach, liver, and kidney cancers. Quitting smoking can significantly reduce the risk, with a person's chance of developing certain types of cancer decreasing by half within 20 years of quitting.

Another notable risk factor identified in the study is being overweight, which increases the risk of 13 types of cancer. These cancers make up 40% of all diagnosed cases annually in the U.S. Implementing strategies to lower weight, such as incorporating regular physical activity like walking into daily routines, can be effective in reducing the risk.

Moderate alcohol consumption is also associated with an increased risk of cancer. The study recommends that women consume no more than seven servings of alcohol per week, while for men, the limit is set at 14 servings. Heavy drinking, defined as consuming eight or more drinks per week for women and 15 or more for men, poses an even higher risk.

The study highlights the significance of a balanced diet in preventing cancer. Consuming red and processed meat in excess, while also failing to consume enough fruits and vegetables, dietary fiber, and calcium, increases the risk. The USDA's Dietary Guidelines for Americans recommend a variety of protein foods, including lean meats, poultry, seafood, eggs, and beans and peas, as well as the consumption of fruits, vegetables, and whole grains.

Being physically inactive also contributes to the risk of cancer, according to the study. Adults are recommended to engage in at least 150 to 300 minutes of moderate-intensity activity or 75 to 150 minutes of vigorous-intensity aerobic physical activity per week. Muscle-strengthening activities should be performed two or more days a week.

Regular doctors' appointments and routine cancer screenings are crucial in reducing the risk of cancer, as outlined in the study. Breast cancer screenings with mammograms every other year are recommended for women with an average risk, starting at age 40. Colorectal cancer screening should begin at age 45 and continue until age 75, with the frequency varying depending on the screening procedure used.

In terms of skin cancer prevention, individuals are advised to monitor themselves for any unusual spots or markings and receive an annual examination by a dermatologist.

These findings underscore the importance of making healthy lifestyle choices to reduce the risk of cancer. By taking proactive measures, individuals can make a significant impact on their overall health and well-being.