In February 2024, the team led by Academician He Jie at the National Cancer Center published a paper titled Cancer Incidence and Mortality in China, 2022 in the Journal of the National Cancer Center, presenting the latest data on the burden of cancer in China.

The study reported that lung cancer, liver cancer, gastric cancer, colorectal cancer, and esophageal cancer were the five leading causes of cancer-related deaths, accounting for 67.5% of all cancer deaths in China.

These statistics are alarming. Fortunately, adopting healthy lifestyle habits can significantly reduce the risk of developing cancer. In this article, we summarize scientifically proven prevention strategies for the five most common fatal cancers, helping you reduce cancer risk at its source.

1. Keep Your Lungs Healthy to Reduce the Risk of Lung Cancer

Lung cancer reains one of the leading causes of cancer-related death in China, and the vast majority of cases are closely associated with lifestyle and environmental factors. Developing habits that promote lung health can not only reduce the risk of lung cancer but also improve overall respiratory health and quality of life.

Quit Smoking—The Single Most Important Step

Smoking is one of the leading causes of lung cancer. Both active smoking and exposure to secondhand smoke significantly increase the risk of malignant changes in lung cells.

Studies have shown that smokers are approximately 2.5 to 2.7 times more likely to develop lung cancer than people who have never smoked. Among Chinese non-smokers, approximately 16% of lung cancer cases are believed to be attributable to secondhand smoke exposure. The proportion is even slightly higher among women, reaching about 18%, with most exposures occurring at home.

Whether you quit smoking yourself or create a smoke-free environment for your family and those around you, every effort contributes meaningfully to protecting lung health.

Reduce Exposure to Outdoor Air Pollution

In everyday life, people are exposed to various forms of air pollution, including cooking emissions, industrial pollutants, and vehicle exhaust. Long-term exposure to these pollutants can damage the lungs and increase the risk of respiratory diseases, including lung cancer.

When going outdoors, especially in areas with poor air quality or heavy air pollution, wearing a well-fitted protective mask can help reduce the inhalation of harmful airborne particles.

Minimize Indoor Air Pollution

Protecting lung health also requires attention to indoor air quality. In addition to secondhand and thirdhand tobacco smoke, cooking oil fumes are an important source of indoor air pollution, particularly for women.

Research has shown that women exposed to cooking oil fumes have an approximately 0.98- to 2-fold higher risk of developing lung cancer compared with those who are not exposed.

To reduce this risk, households should install a kitchen range hood with sufficient ventilation capacity and minimize cooking methods that generate large amounts of oil fumes, such as deep-frying, pan-frying, and stir-frying.

Lung health is built through consistent daily habits rather than achieved overnight. Quitting smoking, reducing exposure to outdoor air pollution, and improving indoor air quality may seem like simple measures, but together they represent some of the most effective strategies for preventing lung cancer. Starting today, create a cleaner, healthier environment for your lungs and take proactive steps to protect your long-term health.

2. Avoid Moldy Foods to Reduce the Risk of Liver Cancer

Aflatoxins are among the most potent carcinogens associated with liver cancer. They are classified as Group 1 carcinogens by the International Agency for Research on Cancer (IARC), meaning there is sufficient evidence that they can cause cancer in humans. Even small amounts of aflatoxin exposure may cause irreversible damage to liver cells.

Aflatoxins are commonly found in foods that have been improperly stored, particularly moldy peanuts, corn and corn products, tree nuts, and other grains. Although the overall disease burden of aflatoxin-related hepatocellular carcinoma (HCC) in China is relatively low, exposure remains a significant concern in certain regions, especially Guangxi and Guangdong, where extra vigilance is warranted.

To minimize exposure, grains and nuts should be stored in a dry, well-ventilated environment. Any food that shows signs of mold should be discarded immediately rather than salvaged. It is also advisable to purchase food from reputable suppliers to reduce the risk of consuming contaminated products.

In addition to aflatoxins, alcohol consumption is another major threat to liver health. Alcohol metabolism places considerable stress on the liver, and long-term heavy drinking is a well-established risk factor for liver cancer. Avoiding alcohol—or quitting drinking altogether—is one of the most effective ways to protect the liver and reduce the risk of liver cancer.

3. Reduce Salt Intake and Prevent Helicobacter pylori Infection to Lower the Risk of Gastric Cancer

Several dietary habits are known to increase the risk of gastric cancer, including frequent consumption of pickled foods, high-salt diets, fried foods, and excessive alcohol intake. Maintaining a light, balanced diet and limiting salted, pickled, and deep-fried foods can help reduce cancer risk. Preparing meals with fresh ingredients not only reduces sodium intake but also provides a wider variety of essential nutrients.

Another major risk factor is Helicobacter pylori (H. pylori) infection. This bacterium is one of the leading causes of acute and chronic gastritis, gastric ulcers, and duodenal ulcers. In a small proportion of infected individuals, persistent infection may eventually progress to gastric cancer.

H. pylori is primarily transmitted through three routes: the gastro-oral route, the oral-oral route, and the fecal-oral route. Because it is also a foodborne pathogen, consuming contaminated food or water may result in infection.

Maintaining good dietary hygiene is therefore an important part of gastric cancer prevention. Simple habits—such as washing hands before meals, using clean serving utensils during shared dining, ensuring food and drinking water are safe, and seeking timely testing and treatment for H. pylori infection when indicated—can help reduce the risk of infection and support long-term gastric health.

4. Increase Your Dietary Fiber Intake to Reduce the Risk of Colorectal Cancer

Colorectal cancer accounts for a substantial proportion of cancer-related deaths in China, and its development is closely associated with lifestyle and dietary habits.

Research has shown that several common behaviors can increase the risk of colorectal cancer. Smoking increases the risk by 19%, alcohol consumption by 35%, red meat intake by 60%, consumption of animal fat by 42%, eating greasy foods by 167%, and frequent consumption of grilled foods by 140%.

On the other hand, adopting healthier dietary and lifestyle habits can significantly reduce the risk of colorectal cancer. Studies have found that eating more vegetables can reduce the risk to 55% of the original level. Increasing the overall intake of fruits and vegetables can reduce the risk to 50%. Adequate dietary fiber intake lowers the risk to 39%, carotenoid intake to 64%, regular tea consumption to 73%, and maintaining a physically active lifestyle to 67%.

These findings suggest that improving dietary habits, maintaining a healthy lifestyle, and engaging in regular physical activity are effective strategies for preventing colorectal cancer. In addition to lowering cancer risk, these habits also contribute to better overall health and well-being.

5. Avoid Eating Extremely Hot Foods to Reduce the Risk of Esophageal Cancer

Esophageal cancer shares many of the same risk factors as colorectal cancer and gastric cancer. Smoking, alcohol consumption, and frequent intake of pickled foods all increase the risk. In addition, eating too quickly, regularly consuming very hot foods or beverages, following a high-salt diet, and frequently eating pickled vegetables are recognized risk factors for esophageal cancer.

Research has shown that regularly consuming foods or beverages at temperatures above 65°C can significantly increase the risk of esophageal cancer. Excessively hot foods can cause repeated thermal injury to the lining of the esophagus. Over time, chronic irritation and repeated damage may lead to abnormal cellular changes, thereby increasing the likelihood of cancer development.

For this reason, it is recommended to allow foods and beverages to cool to a safe temperature—preferably below 40°C—before eating or drinking. This simple habit can help protect the esophageal lining from repeated thermal injury and reduce the long-term risk of esophageal cancer.

Conclusion

Small changes in your daily habits can make a meaningful difference in reducing your cancer risk.

In addition to the lifestyle factors discussed above, obesity is another important risk factor for many types of cancer. Excess body weight promotes chronic inflammation and insulin resistance, both of which can substantially increase the risk of colorectal cancer, esophageal cancer, gastric cancer, liver cancer, and several other malignancies. Obesity has also been associated with poorer survival outcomes among patients with lung cancer.

Reducing cancer risk starts with adopting healthier everyday habits. Eat a balanced diet, avoid overeating, limit high-calorie and high-salt foods, and increase your intake of vegetables, whole grains, and fruits. Avoid staying up late whenever possible, refrain from smoking and excessive alcohol consumption, stay physically active, and maintain a healthy body weight.

Protecting your health begins with the choices you make every day. By making healthier lifestyle choices today, you can take an important step toward reducing your risk of cancer in the future.