Surgical Oncologist Outlines Five Lifestyle Changes to Lower Cancer Risk

With projections of 2,114,850 new cancer diagnoses expected across the United States in 2026 — roughly 5,800 cases daily — medical experts continue to emphasize the role of preventive health measures. Dr. Loren Rourke, a breast surgical oncologist based in Texas and author of “Real Talk, Real Hope: Breast Cancer Your Way,” outlined five practical strategies that may help reduce disease risk and enhance overall wellness.

Maintaining a healthy weight ranks among the most significant modifiable risk factors, according to Rourke and the National Cancer Institute. Excess body weight correlates with increased risk for at least 13 cancer types, and Rourke identifies it as the third-leading risk factor for breast cancer after female gender and age. Recent research on glucagon-like peptide-1 medications such as Ozempic and Wegovy suggests these drugs may lower cancer incidence and recurrence rates, potentially through weight loss and reduced inflammation, though approval specifically for cancer prevention remains pending.

Regular physical activity provides substantial protective benefits against multiple cancer forms, with the American Cancer Society recommending 150 to 300 minutes of moderate weekly exercise or 75 to 150 minutes of vigorous activity. Rourke emphasized that fitness benefits extend beyond cardiovascular health to encompass mental wellness and broader disease prevention. Even if exercise cannot prevent cancer entirely, she noted, maintaining physical fitness strengthens the body’s capacity to withstand and recover from treatment.

A balanced diet emphasizing vegetables, whole fruits, whole grains and legumes while limiting red meat, processed foods and sugary beverages supports cancer prevention efforts. Rourke advocates for moderation rather than extreme dietary restriction, noting that even strict dietary adherence cannot guarantee protection. She recommends farm-to-table eating patterns with reasonable portions and minimal processed ingredients without requiring complete elimination of any food category.

Tobacco smoking accounts for approximately 20 percent of all cancers and 30 percent of cancer deaths nationally, with cessation reducing risk at any age. Alcohol consumption carries distinct risks as well, linked to an estimated 5 percent of cancer cases and 4 percent of cancer deaths in 2019, according to the National Cancer Institute. The U.S. surgeon general designated alcohol as the third-leading preventable cancer cause after tobacco and obesity, with no amount of consumption considered entirely safe.

Rourke stressed the importance of early detection and physician consultation when health concerns arise, cautioning against over-reliance on artificial intelligence for symptom assessment. She encouraged patients to trust their instincts and pursue professional medical evaluation rather than dismissing warning signs or self-diagnosing through digital means.