Cancer is the world’s leading cause of death, but around one in three cases can be prevented, according to the World Health Organization. There is no magic pill to avoid cancer, yet simple lifestyle changes can greatly improve the chance of staying healthy. These adjustments cover diet, physical activity, protection from harm and preventive medical care.

Managing body weight is key. Nearly 70% of Americans are overweight or obese and extra pounds raise the risk of cancers like esophageal, pancreatic and colon cancer--obesity may even replace tobacco as the top preventable cancer cause. If every U.S. adult cut their body mass index (BMI) by 1%, new cancer cases could drop by up to 100,000. For diet, limit red and cured meats (such as bacon) to 18 ounces weekly, eat at least 2.5 cups of fruits and vegetables daily, avoid added sugars (to stop weight gain) and choose whole foods over supplements--supplements lack whole foods’ benefits and may upset nutrient balance.

Protecting against risks and bad habits also matters. Ultraviolet sun rays cause skin cancer (the most common U.S. cancer), so use sunscreen with SPF 30 or higher. Regular exercise lowers colon, breast, and uterine cancer risks by burning energy, speeding digestion, and reducing cancer-linked hormones. Quitting smoking is critical too: while U.S. smoking rates fell from over 40% (1960s) to about 15%, tobacco remains the top preventable cause of death. Also, limit alcohol—men should have no more than two drinks a day, women on--as too much raises digestive, breast and throat cancer risks.

Preventive medical steps add protection. The HPV vaccine (for girls aged 9--26 and boys aged 9--21) stops nearly all cervical cancers and other HPV-linked cancers (e.g., vaginal, penile). The hepatitis B vaccine is vital too, as HBV carriers have a 100 times higher liver cancer risk. Finally, regular screenings (for breast, colon, skin, etc.) catch cancer early, boosting recovery chances--talk to a doctor about which screenings you need.