Smoking causes most lung cancers and cancer in other parts of the body. Smoking damages cells and tissues right away. The more a person smokes, the less their body can heal the damage. Chewing tobacco and taking snuff also raise the risk of cancer.

In the US, there are federal and state government programs to help you quit smoking. Two toll-free hotlines have counselors available that can talk in English or Spanish.

No single food or supplement protects against cancer. However, research suggests that a whole-food, plant-based diet rich in plant foods and whole grains may prevent some cancers.

Plants are full of anti-oxidants, vitamins, minerals, and fiber. Plants are also lower in calories and saturated fats than meats, fish, eggs, and cheese. This makes it easier to avoid gaining weight and fat in the body and getting some cancers. Older women are more likely to get cancers related to being overweight or obese.

At least two-thirds of a normal dinner plate needs to be vegetables, fruits, whole grains, and beans. The following foods are important:

• Legumes such as beans, soybeans, peas, lentils and whole grains
• Berries; grapes and grape juice; and
• Tomatoes, particularly tomato sauce, paste, or juice
• Cruciferous vegetables, such as cabbage, broccoli, cauliflower, brussels sprouts, and bok choy
• Dark green leafy vegetables, such as spinach, kale, romaine lettuce, mustard greens, collard greens, chicory, and swiss chard
• Garlic, onions, and leeks
• Green tea
• Soy products such as tofu, soymilk, miso, tempeh, and soy nuts

There are online resources to help people move towards a whole-foods, plant-based diet. One example: Physicians Committee for Responsible Medicine’s page on plant based diet. 

Research shows that people who exercise lower their risks for several types of cancer. Most healthy adults need to do moderate-intensity exercise 30-60 minutes daily. Examples of exercise that can be helpful are walking, yoga, tai-chi, qi gong, dancing, or any other activity that gets the body moving that you enjoy.