Even just making small changes—following one or two of the recommendations—could be enough to impact cancer risk, Malcomson said.

“We found significant associations between a healthier lifestyle [following the recommendations] and the risk of breast, colorectal, kidney, esophageal, ovarian, liver, and gallbladder cancers, but not with prostate, lung, uterine, pancreatic, stomach, head and neck, or bladder cancer,” she said.

Here’s how lifestyle factors can impact cancer risk, as well as how to make simple changes that follow prevention guidelines.

Evaluating Lifestyle Factors on Cancer Risk

To understand how well cancer prevention guidelines impact risk, researchers analyzed data from 94,778 people in the UK over 8 years.

In the 8-year timeframe, 7,296 participants developed cancer. 

The research team designed adherence scores from 0 to 7 to track how well participants followed each of the cancer prevention recommendations. One point was assigned for total adherence, 0.5 for partial, and 0 if a person didn’t adhere to the guidelines.

Overall, the mean score was 3.8.

For each 1-point increase in recommendation adherence score, researchers found a 7% lower risk for all cancers.

Additionally, every 1-point increase in adherence score saw a 10% lower risk of breast cancer, a 10% lower risk of colorectal cancer, an 18% lower risk of kidney cancer, a 16% lower risk of esophageal cancer, a 22% lower risk of liver cancer, a 24% lower risk of ovarian cancer, and a 30% lower risk of gallbladder cancer.

A higher adherence score saw a greater reduced risk—people who got scores over 4.5 had a 16% lower risk for all cancers compared to those with scores of 3.5 points or less. 

Malcomson explained that the research team was most surprised by the positive effects of following recommendations on less common cancers, as well as cancers—like gallbladder and ovarian—for which there’s less evidence that shows lifestyle positively influences risk.

Lifestyle Recommendations For Cancer Prevention

The World Cancer Research Fund lists the following as lifestyle recommendations to prevent cancer:

• Be a healthy weight
• Be physically active
• Eat a well-rounded diet
• Limit fast foods
• Limit red and processed meat
• Cut down on sugary drinks
• Limit alcohol consumption
• Aim to meet nutritional needs through diet; don't rely on supplements
• If able, breastfeed your child
• Avoid smoking
• Avoid excessive sun exposure

Cancer Prevention Recommendations Can Help

The recommendations noted in the new study aren’t the only ones that exist.

The American Cancer Society has similar prevention guidelines for diet and exercise that have been shown to lower the risk of certain cancers.

Some of these lifestyle effects, like avoiding tobacco or limiting alcohol, prevent cancer by reducing exposure to carcinogens.

“For things like exercise, and eating well, we think [the preventative powers] may be from improving the health of the immune system,” LoConte said. “The immune system performs surveillance in the body, eradicating cancer cells before they become tumors.”

Malcomson explained that the cancer prevention guidelines included in the new study are based on the latest scientific evidence. For example, keeping a healthy body weight is based on research showing that more fat in adults is linked to breast, colorectal, liver, and kidney cancers.

Body weight is one area LoConte would like to see more research on as it relates to risk, especially compared to the effects of diet on cancer risk.

“I think that obesity is often used as a scapegoat for a lot of illness, including cancer, and I am not totally convinced that body weight alone is the real culprit much of the time,” said LoConte.

In the future, Malcomson’s team wants to investigate whether following the recommendations is associated with improved survival in people who already have cancer, as well as whether or not any specific recommendations have a stronger correlation to preventing cancer.

But, Following Guidelines Isn't A Guarantee

At the end of the day, recommendations are just that—recommendations. Even if you stick to them perfectly, it doesn’t guarantee you’ll never develop cancer.

“I think the most common misconception I see is that if you do everything ‘right,’ you will eliminate your risk of cancer,” said LoConte. “Unfortunately, that isn’t true. You will lower your risk, but none of us can ever get to a zero risk of cancer.”

In that case, it’s important to talk to your doctor about other proactive steps you may be able to take in addition to lifestyle interventions.

“The number of studies [showing recommendations work is] smaller for individuals with high genetic risk…but they suggest that a healthy lifestyle also decreases their chances to develop cancer,” said Le Marchand.

LoConte added that following the recommendations is also beneficial for aging, risk of heart and brain disease, and overall health—there are benefits beyond preventing cancer.