Cancer has become so pervasive that most people can think of at least one person they know who has had the disease. According to the National Cancer Institute, the number of new cancer cases per year is expected to increase to 33 million by 2050. Additionally, the number of cancer-related deaths may rise to 18.2 million.
While there is no single cause for cancer and experts continue to diligently work on a cure, there are everyday actions that may help support prevention and early detection. Paying attention to your body, protecting your peace, and being cognizant of toxins are just a few.
No lifestyle change guarantees immunity, but knowledge, consistency, and self-advocacy can be powerful tools. This is especially the case for Black women, who often face disparities in diagnosis, treatment, and outcomes. Black people as a whole have the highest death rate for cancer and are more likely than whites to be diagnosed with female breast, lung, and colorectal cancer at a late stage.
Here are practical, science-backed ways to feel more empowered in the ongoing fight to end and prevent cancer—on World Cancer Day and beyond.
Know Your “Normal” and Don’t Ignore Changes
One of the most important tools you have is familiarity with your own body. Knowing what’s typical for you could be the difference between early detection and late diagnosis. Be mindful of your energy levels, digestion, menstrual cycle, breasts, skin, and pain tolerance, as noticing changes in these areas makes it easier to spot when something feels off.
If a symptom lingers, worsens, or simply doesn’t sit right, trust that instinct. Black women are often socialized to push through discomfort or downplay symptoms, but early detection saves lives.
Keep up With Regular Screenings and Checkups
Preventive care isn’t just about reacting; it’s also about staying ahead. Annual physicals, mammograms, Pap smears, colon cancer screenings, skin checks, and dental visits all play a role in early detection.
If you’re unsure which screenings you need or when to start, ask your primary care provider for a personalized schedule based on your age, risk factors, and family history. Preventive appointments may feel a bit too routine, but they’re often where lifesaving discoveries begin.
Understand Your Family Health History
Knowing your family’s medical history can provide crucial clues about your own cancer risk. Conditions like breast, ovarian, colorectal, and prostate cancer can have hereditary links.
If possible, talk with relatives about diagnoses, ages of onset, and patterns you’ve noticed. Share this information with your doctor so they can provide expert advice on specific preventive measures for you. Information is power, and this is knowledge worth having.
Genetic testing, which analyzes your genes, DNA, or chromosomes, is another powerful preventative measure you can take to learn more about your family history and conditions you are predisposed to.
Build a Diet That Supports Long-Term Health
There’s no single “anti-cancer” food, but research consistently shows that a nutrient-dense, plant-forward diet supports overall health and lowers inflammation.
Think colorful fruits and vegetables, whole grains, legumes, healthy fats, and lean proteins. Fiber-rich foods, antioxidants, and omega-3s all play a role in supporting the body’s natural defense systems. Hydration matters, too. Small, consistent choices add up over time. This isn’t to say you shouldn’t indulge in some of your favorite eats, but moderation is essential.
Move Your Body for Optimal Health
Movement isn’t punishment, and it doesn’t solely have to be about aesthetics. Staying active can aid in circulation, immune support, stress relief, and hormonal balance. Regular physical activity has been linked to a lower risk of several cancers, including breast and colon cancer.
If you’re struggling with consistency, remember that movement doesn’t have to be extreme. Walking, dancing, strength training, yoga, or stretching all count. The best movement is the kind you can commit to and enjoy.
Manage Stress and Protect Your Mental Health
Chronic stress doesn’t directly cause cancer, but it can weaken the immune system and disrupt hormones, sleep, and inflammation levels. Black women, in particular, often carry the weight of racial stress, caretaking strain, and burnout.
Building in stress-reducing practices can help you maintain your mental health. Therapy, meditation, prayer, journaling, rest, and setting firmer boundaries are all tangible options. Managing stress is a lifelong practice, and the goal is to get better at it with time. Also, stress management may look different in each season of your life.
Don’t Downplay Pain, Fatigue, Or “Minor” Symptoms
Too often, Black women are dismissed or misdiagnosed when they report pain or persistent symptoms. If something feels wrong, keep advocating. You are not being dramatic or overreacting. You’re advocating for yourself and taking responsibility for your health.
Ask questions, get second opinions, know your rights, and bring notes. Also, having a trusted friend or family member accompany you to appointments can help amplify your voice, especially if you’re uncomfortable expressing your needs.
Limit Exposure Where You Can
While you can’t control everything, being mindful of environmental exposures can support long-term wellness. This can include moderating alcohol intake, avoiding tobacco, using sun protection, and being conscious of chemicals in personal care or household products when possible.
For instance, you can start swapping out polyester clothing for 100% cotton since the former contains harmful chemicals. Eat bacon that has no nitrates and nitrites. And swapping out some alcoholic beverages for mocktails or good ol’ water can also help minimize cancer risk.
Yes, limiting exposure requires research and effort on your end, but it’s worth it. We can’t eliminate every toxin in our lives, but we can increase our awareness.