"How to Avoid Dying of Cancer"

Aug 8

3 min read

I still remember taking a college class at Ohio State one summer with the unforgettable title: "How to Avoid Dying of Cancer." Ironically, I don't remember many of the lectures or statistics. But one lesson has stayed with me: Cancer affects almost everyone in some way.

As I’ve gotten older, that lesson has become more personal. One of my immediate family members is a colon cancer survivor. Years ago, I had precancerous skin cells removed from my back after a routine skin check. A close friend has had several more invasive procedures for skin cancer. And more recently, conversations with close friends have shifted from careers, travel, and house repairs to breast cancer diagnoses in their 40s, both requiring surgery and treatment. Unfortunately, these stories are common.

Not Every Cancer Is Preventable

It's important to acknowledge that many cancers develop despite doing "everything right." Genetics, age, environmental exposures, and factors outside of our control can all play a role. Having the "perfect" lifestyle won't guarantee being cancer-free. But, having a quality lifestyle can stack the odds in your favor while also improving your overall health, resilience, and quality of life. Research consistently shows that healthy lifestyle habits can reduce the risk of several common cancers and improve outcomes for those who are diagnosed. From the British Journal of Cancer, a systematic review and meta-analysis of prospective cohort studies (1.9 million participants) found that individuals with the healthiest vs. least healthy lifestyles had a 29% lower risk of incident cancer and 52% lower cancer mortality.

Movement is Medicine

As a physical therapist, movement is where I naturally focus. From JAMA Internal Medicine, a pooled analysis of 1.44 million adults found that high vs. low leisure-time physical activity was associated with lower risks of 13 of 26 cancer types. Research also suggests exercise also helps regulate hormones, improve immune function, reduce chronic inflammation, maintain a healthy body weight, and improve insulin sensitivity - all of which influence cancer risk.

Movement is just as important, if not more important, after a diagnosis. Exercise during and after cancer treatment has been shown to help:

Reduce cancer-related fatigue
Improve strength and endurance
Preserve muscle mass during treatment
Improve balance and mobility
Decrease anxiety and depression
Enhance overall quality of life
Support recovery following surgery

Nutrition Matters, Too

No single food prevents or causes cancer, but long-term eating patterns matter based on current research. A diet high in fruits, vegetables, whole grains, legumes, lean proteins, and healthy fats provides nutrients and antioxidants that support overall health. Limiting highly processed foods, excessive alcohol, and maintaining a healthy body weight can also help reduce the risk of several cancers. Rather than chasing the newest "superfood" or "magical" supplement, I encourage people to focus on building sustainable habits that they can maintain for years such as:

Protein
Fiber
Hydration
Minimizing added sugars
Balanced meals throughout the day
Fueling during and after exercise

Don't Forget the Basics

Some of the most effective ways to reduce cancer risk are surprisingly simple:

Stay physically active.
Wear sunscreen and protect your skin.
Avoid tobacco products.
Limit alcohol consumption.
Get recommended cancer screenings (colonoscopies, mammograms, Pap tests, skin checks, etc.).
Prioritize sleep and manage chronic stress.
Maintain a healthy weight.

None of these habits guarantee prevention, but together they can have a meaningful impact.

If You've Been Diagnosed with Cancer

Rehabilitation can be an important part of recovery after a cancer diagnosis. Physical therapy can help address pain, weakness, balance problems, fatigue, stiffness, scar tissue restrictions, and return-to-activity goals following surgery or treatment. Exercise programs can be adapted to meet your current abilities and medical needs. Recovery doesn't end when treatment is over. It's a process of rebuilding strength, confidence, and function.

Final Thoughts

I signed up for that college class because I needed a few extra credits to fill my summer schedule for my scholarship. As a young, undergraduate student I remember thinking that cancer was a distant idea that happened to other people. 20+ years later, it's happening to some of the closest people around me. While we can't control everything, we can make choices each day that support our long-term health and hopefully reduce the effects cancer may have.