Wellness Wednesday: Cancer Prevention, Screening, and Early Detection
As a health and wellness coach, I’ve walked alongside hundreds of people who want to feel healthier, stronger, and more in control of their long-term well-being. And while most lifestyle changes feel abstract or long-term, cancer prevention is one area where the science is especially clear: what you do now truly shapes your risk later.
Cancer Prevention Month is the perfect time to reset our understanding—not with fear, but with empowerment grounded in data. Because while not all cancers are preventable, research suggests that 30–50% of cancers could be avoided through modifiable lifestyle factors (World Health Organization). That means half of the factors influencing cancer risk may be within our control.
My goal with this article is not to overwhelm you with statistics but to help you understand what the evidence actually says, how to apply it, and what screenings matter most. I’ll also highlight population-specific concerns because cancer risk and screening gaps don’t affect all communities equally.
Cancer Prevention Starts with Daily Patterns-not Perfection
Whenever I coach someone through long-term health changes, the biggest misconception I need to dismantle is the idea that prevention requires drastic perfection. In reality, cancer-preventive habits add up through consistency, not extremes.
Dietary Patterns Linked to Lower Cancer Risk
Research consistently supports the protective role of whole-food, plant-forward eating patterns. The American Institute for Cancer Research (AICR) has identified several nutritional strategies with strong evidence:
High intake of fruits and vegetables (antioxidants, phytonutrients)
High-fiber diets, which support gut health and reduce colorectal cancer risk
Reduced consumption of processed meats, which are classified as carcinogenic (IARC)
Limiting red meat, particularly for colorectal cancer prevention
Minimizing added sugars and ultra-processed foods, which contribute to inflammation and weight gain
I often tell clients: you don’t need a “perfect” diet—just a pattern that supports your cells more than it stresses them.
Body Weight and Cancer Risk
Excess body fat is associated with at least 13 types of cancer, including breast, colorectal, pancreatic, and endometrial cancers (CDC). This isn’t about appearance—it’s about inflammation, hormone regulation, and metabolic health.
In coaching sessions, we focus not on aggressive dieting, but on:
Increasing movement in sustainable ways
Balancing blood sugar
Improving gut health
Building long-term habits, not short-term fixes
Movement: One of the Most Powerful Preventive Tools
Regular physical activity is linked with reduced risk of several cancers, including breast, colon, and endometrial cancer. The protective effects come from:
Reduced inflammation
Healthier immune function
Better hormone balance
Improved weight regulation
The U.S. Physical Activity Guidelines recommend:
150–300 minutes of moderate activity per week, or
75–150 minutes of vigorous activity
And yes—walking absolutely counts.
Enviromental and Behavioral Exposure Matter More Than You Realize
One of the hardest conversations I have with clients is explaining that cancer risk isn’t only about diet and exercise. Environmental exposures play a significant role, and many people underestimate how powerful these factors can be.
Tobacco and Secondhand Smoke
Still the leading preventable cause of cancer worldwide, tobacco plays a role in at least 22% of all cancer deaths (WHO). Secondhand smoke exposure also increases risk.
Alcohol
Alcohol is classified as a Group 1 carcinogen, meaning it’s known to cause cancer. Even light to moderate intake increases risk for:
Breast cancer
Liver cancer
Colorectal cancer
Esophageal cancer
There is no safe threshold, but risk increases with quantity.
Sun and UV Exposure
Skin cancer is one of the most common—and most preventable—cancers.
Evidence-based prevention includes:
Daily SPF 30+
Protective clothing
Avoiding peak sun hours
Zero use of tanning beds
Environmental Toxins
Common exposures linked to cancer risk include:
Radon
Asbestos
Benzene
Air pollution
Certain occupational chemicals
Testing homes for radon, advocating for proper workplace protections, and reducing exposure to harmful chemicals where possible are meaningful steps.
Screening Isn’t Optional
Screenings don’t diagnose cancer—they detect early changes before cancer develops or before it spreads. And early detection dramatically improves survival rates.
Here are the most evidence-supported screenings:
Breast Cancer
Mammograms: Typically starting at age 40–50 (depending on guidelines)
Annual or biennial screenings significantly reduce mortality.
Cervical Cancer
Pap smear every 3 years
HPV test every 5 years, or co-testing
HPV vaccination reduces risk by up to 90%
Colorectal Cancer
Start screening at age 45
Options include colonoscopy, stool tests, and CT colonography
Early removal of polyps prevents cancer entirely
Prostate Cancer
Discuss screening around age 50
Earlier for Black men or those with a family history
Lung Cancer
Annual low-dose CT scans for adults 50–80 with heavy smoking history
Screening reduces lung cancer deaths by up to 20%
As a coach, I often walk clients through preparing for screenings, scheduling around their routines, and overcoming fear or avoidance. For many, accountability is what turns intention into action.
Cancer Risk Isn’t Evenly Distributed
Cancer impacts all communities, but the burden is not equal. Understanding these disparities helps us advocate for earlier screening and better support.
Race and Ethnicity
Black Americans have the highest overall cancer mortality rates in the U.S.
Hispanic/Latino communities face higher rates of infection-related cancers (e.g., stomach, liver, cervical).
Indigenous populations experience lower screening rates and more late-stage diagnoses.
Asian American communities have higher rates of liver and stomach cancers linked to chronic infections.
Socioeconomic Barriers
Individuals with limited access to primary care often:
Receive fewer screenings
Face delays in diagnosis
Experience worse outcomes
LGBTQ+ Populations
Higher risk of certain cancers due to:
Lower screening rates
Structural stigma in healthcare
Higher rates of tobacco and alcohol use
Barriers to affirming care
Rural Populations
Often face:
Limited cancer centers
Fewer specialists
Longer travel times
Reduced access to screening and treatment
Addressing these disparities requires community-specific education, culturally competent care, and expanded access to screening resources.
Practical Prevention
As a coach, I focus on helping people bridge the gap between intention and action. Here are five steps I recommend to almost every client:
Add one serving of vegetables to lunch and dinner.
You don’t need a complete diet overhaul—just addition.
Schedule your age-appropriate screenings.
Right now. While you’re thinking about it.
Create a weekly movement goal—not a daily one.
Weekly goals build flexibility and adherence.
Reduce alcohol by 1–2 drinks per week.
Small reductions still have measurable health benefits.
Understand your personal and family history.
It’s one of the most powerful tools in predicting risk.
Prevention Isn’t Just Medical-It’s Behavioral
The truth is, most people know many of the basics of cancer prevention. What they struggle with is implementation, follow-through, and knowing how to prioritize changes without feeling overwhelmed.
That’s where coaching comes in.
My work is to help people fit evidence-based prevention into real lives—lives full of work, kids, aging parents, limited time, and competing responsibilities. The science tells us that early detection saves lives, and prevention is powerful. But application is where change becomes real.
This Cancer Prevention Month, I encourage you to take one step—not ten. Schedule one screening. Add one walk. Swap one meal. Knowledge creates awareness, but action creates outcomes.
