Share and Follow
It becomes increasingly important to pay attention to your body as you grow older. Research indicates that cancer rates rise steadily as people age. The rates go up from under 26 cases per 100,000 individuals under the age of 20 to around 350 per 100,000 among those aged 45 to 49, and to over 1,000 per 100,000 in people aged 60 and above. This is why incorporating healthy habits into your routine is not just advisable but essential. We spoke with an oncologist who reveals the number one habit to start by the time you turn 40 to help reduce your risk of cancer.
An Oncologist’s #1 Habit To Adopt by Age 40 To Reduce Cancer Risk
Engaging in physical activity on a daily basis can have numerous benefits for your overall well-being, but it’s crucial to ensure that the activity serves its main purpose. This involves combining two crucial types of exercise: cardio and strength training.
“By the age of 40, I recommend incorporating structured daily physical activity that includes both aerobic and resistance exercises,” advises Christopher R. Cogle, M.D., a certified oncologist, Board Member at Complement 1, and a professor at the University of Florida in the MD-HEMATOLOGY/ONCOLOGY department. “This could be as simple as taking a 30-minute walk most days of the week. Studies consistently show that regular physical activity is associated with a reduced risk of various cancers, such as breast, colorectal, endometrial, and prostate cancers.”
In addition, exercise decreases chronic low-grade inflammation, improves insulin sensitivity, and boosts immune surveillance through improved natural killer (NK) cell activity—all of which are associated with cancer development, Dr. Cogle adds.
Age 40 Is a Crucial Turning Point for Long-Term Disease Prevention
Turning 40 means transitioning into middle adulthood.
“[This stage of life is] when biological aging processes, such as genomic instability, mitochondrial dysfunction, and immunosenescence, begin to accelerate,” Dr. Cogle tells us. “This is also when the cumulative effects of subclinical metabolic dysfunction, environmental exposures, and lifestyle behaviors start to manifest in measurable physiologic decline. Early intervention at this stage can alter the arc of these processes.”
Optimizing Your Lifestyle With Healthy Habits
Implementing healthy habits shouldn’t stop at your workout routine. Lifestyle factors such as diet, alcohol usage, and sleep should be addressed as well.
“These factors modulate key biological pathways that either promote or inhibit carcinogenesis,” Dr. Cogle explains. “For example, diets high in processed foods, added sugars, and saturated fats promote insulin resistance and oxidative stress. Conversely, diets rich in fiber, phytonutrients, and healthy fats (such as those in a plant-forward diet) reduce systemic inflammation and improve gut microbiome diversity, which is linked to immune health and cancer prevention.”
Dr. Cogle specifically recommends consuming a plant-forward diet that’s rich in omega-3 fatty acids, fiber, antioxidants, and polyphenols.
In addition, you may want to limit alcohol consumption, as it can disrupt hormones and increase your risk of certain cancers.
Be sure your bedtime routine is primed for a solid night’s rest, as chronic sleep issues mess with the circadian regulation of cell division and DNA repair, heightening your cancer risk. Ensure your sleep space is cool and dark and you limit blue light usage before hitting the sheets.
Alexa Mellardo
