How to Prevent Lung Cancer, According to Doctors

You can't control genetics, but adopting positive habits can greatly lower your risk.

By Mercey Livingston, Prevention

You already know that lung cancer can develop in someone who's never smoked a cigarette and that the disease is linked to lifestyle risk factors, like exposure to radon and asbestos. The good news is that there are many positive habits you can adopt to significantly lower your cancer risk. According to a 2010 study in the journal Cancer Letters, lifestyle has a significant impact on whether or not you develop a variety of cancers, including lung cancer. Changing the way you live, including what you eat, whether you exercise or not, and what you're exposed to in your day-to-day environment can make a huge difference in your level of risk.

Elke Cooke, MD, who specializes in preventative medicine at BodyLogicMD in Sacramento, California, says, "Anyone can get lung cancer, but 90 percent of lung cancer cases are the result of smoking (this includes cigarettes, cigars and pipes)." For the other 10 percent of lung cancer cases, it's a bit more complicated to determine the exact cause, but science has pointed to ways you can decrease your risk. Here are 10 things you can do today to reduce your risk of developing lung cancer.



1

Minimize alcohol consumption

Reducing your alcohol consumption is one of the best ways to reduce cancer risk, in general. In fact, a 2018 study from Lancet shows that no amount of alcohol is actually good for you. However, if you do partake, keep in mind that drinking certain alcoholic drinks might put you at a greater lung cancer risk than others. "It has been suggested that high consumption of beer and liquors may be associated with increased lung cancer risk, whereas modest wine consumption may be inversely associated with the risk," Dr. Cooke says. Whether you choose to have a glass of beer, wine, or a Bloody Mary, be sure to stick to one drink per day for women and up to two for men.



2

Stick to a healthy weight

A healthy body mass index (BMI) is between 18.9 and 24.9, which makes a difference in your overall cancer risk, according to Dr. Cooke. The higher your BMI hovers over 24, the more you're at risk for lung cancer and other illnesses. If you're overweight, make sure you're getting enough exercise or eating a nutritious diet filled with anti-inflammatory-rich foods. Being at a healthy weight also helps ensure you don't develop heart disease, diabetes, and other diseases.



3

Get your home tested for radon levels

Exposure to radon gas is the second leading cause of lung cancer (next to smoking), according to the American Lung Association. "Radon is a gas that is naturally occurring in the earth and can leak into our homes through cracks in the walls. I think if you have a family history of lung cancer it might be worthwhile to check into your environmental exposure of radon," Dr. Cooke advises. Here's the Environmental Protection Agency's guide on how to protect your family from radon exposure and test your home.



4

Minimize exposure to daily toxins

Daily exposure to carcinogens and other toxins, like those found in some products used in the home or in the air, can build up over time and make a difference in your health. "Breathing in other hazardous substances, especially over a long period of time, can also cause lung cancer. A type of lung cancer called mesothelioma is almost always caused by exposure to asbestos," Dr. Cooke notes. Asbestos is six minerals that naturally occur in the environment as bundles of fiber that's been used in commercial and industrial applications. Asbestos has been used in home insulation and roofing, as well as vehicle brake shoes and clutch pads.



5

Follow an anti-inflammatory diet

Inflammation is a hot topic in the wellness world for good reason. More and more studies have linked chronic, low-grade inflammation levels with disease. But incorporating plenty of anti-inflammatory foods and spices (like turmeric, which contains curcumin) into to your diet to promote overall health is one way you can reduce cancer risk.

Aside from focusing on eating lots of veggies and fruits, you'll want to limit eating processed foods and get plenty of healthy fats from foods like olive oil or avocados. "Avoid fats higher in omega-6s like vegetable oils (canola oil, soybean, sunflower)," advises Dr. Cooke. When eaten in moderation, omega-6 fatty acids can be good for your heart, but the problem is that many Americans eat too many processed foods packed with omega-6 oils. And, too many omega-6s creates an imbalance of omega-3 fatty acids, which can lead to heart disease. "If we get too much omega-6s it pushes our body into an inflammatory state," says Dr. Cooke.



6

Manage your blood sugar levels

"Diabetics have a 40 percent increased risk for getting cancer because insulin drives cancer growth," Dr. Cooke says. The best way to avoid developing type 2 diabetes and maintain stable blood sugar levels is to curb your consumption of sweets and starchy foods, like white bread, baked goods, desserts, and potato chips.



7

Get at least 35-40 grams of fiber daily

"Most people get about 20 grams of fiber per day, but they really should be getting about 35 or 40 grams of fiber," Dr. Cooke says. To help increase your fiber intake, Dr. Cooke recommends adding two tablespoons of ground flax seeds to your meal, eat more greens or at least six cups of vegetables per day.



8

Reduce stress and get enough sleep

We've all heard about the various health benefits of reducing stress and getting more sleep, and if you're looking to reduce your risk of lung cancer, the same rules apply. Having high cortisol levels (aka the stress hormone), especially at night, is linked to an increased risk of cancer, heart disease, and other diseases. "Take time to release stress every day. Practicing yoga and meditation also improves your immune system," says Cooke.



9

Get vitamin D levels checked

Many people don't eat enough foods rich in vitamin D, but it's one of the most important nutrients for your health. Studies have linked vitamin D to boosting the immune system, lowering blood pressure, and protecting against depression, among other health benefits. "There have been plenty of studies showing that if you have optimal vitamin D levels (40 ng/mL-50 ng/mL), it protects against breast cancer and colorectal cancer," explains Dr. Cooke. "Vitamin D has many other functions in the body than what people might think. Many people think of it as the 'bone health' hormone, but it really helps protect against cancer."



10

Drink more matcha green tea

While drinking regular green tea is definitely beneficial, if you're looking for a way to really get more nutritional bang for your buck, consider matcha tea. "Matcha tea has a higher content of EGCG, which is the anti-cancer protection in green tea," Dr. Cooke explains. EGCG (epigallocatechin gallate) is the most abundant catechin in green tea and has been shown to have anti-cancer effects. Moreover, with matcha, you're getting the benefits of the whole leaf while green tea only infuses the water. "With matcha tea, you're dissolving the powder and drinking it, so the concentration of EGCG is much higher," says Cooke.