Cancer is so prevalent that most people can think of at least one person they know who has had cancer. According to National Cancer Institutethe number of new cancer cases per year is expected to increase to 33 million by 2050. In addition, the number of cancer-related deaths could increase to 18.2 million.

Although there is no single cause of cancer and experts are working diligently on treatments, there are everyday actions that can support prevention and early detection. Paying attention to your body, staying calm, and being aware of toxins are just a few.

Lifestyle changes do not guarantee immunity, but knowledge, consistency, and assertiveness can be powerful tools. This is especially true for black women. Confronting diagnostic disparitiestreatment, results. All black people have highest cancer mortality rate And women are more likely than whites to be diagnosed with breast, lung, and colorectal cancer at later stages.

Here are practical, science-backed ways to feel more empowered on World Cancer Day and beyond in the ongoing fight to eradicate and prevent cancer.

Know your “normal” and don’t ignore change.

One of the most important tools you have is knowing your body. Knowing your characteristics can be the difference between early detection and late diagnosis. Pay attention to your energy levels, digestion, menstrual cycle, breasts, skin, and pain tolerance. Noticing changes in these areas will make it easier to notice when something doesn’t feel right.

If your symptoms linger, get worse, or just don’t seem to be adding up, trust your intuition. Black women are often socialized to push away their discomfort or downplay their symptoms, but early detection saves lives.

Get regular checkups and health checkups

Preventive care is more than just a response. It’s also about staying ahead of the curve. annual health checkup, mammogrampap smear, colon cancer Screenings, skin checks, and dental visits can all help with early detection.

If you’re not sure which tests you need or when to start, ask your doctor for a personalized schedule based on your age, risk factors, and family history. Preventative appointments may seem a little too routine, but they are often the beginning of life-saving discoveries.

Understand your family health history

Knowing your family medical history can provide important clues about your own cancer risk. Diseases such as breast, ovarian, colorectal, and prostate cancer may have genetic links.

If possible, talk to relatives about the diagnosisage of onset, and patterns noticed. Sharing this information with your doctor will allow him or her to give you professional advice on specific preventive measures. Information is power and this is knowledge worth having.

Genetic testing, which analyzes your genes, DNA, or chromosomes, is also a powerful preventive measure you can take to learn more about your family history and conditions you may be susceptible to.

Build a diet that supports long-term health

While there is no single “cancer-fighting” food, research consistently shows that a nutritious, plant-based diet supports overall health and reduces 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 your body’s natural defense systems. Hydration is also important. Small, consistent choices add up over time. This doesn’t mean you can’t eat what you like, but moderation is important.

Get moving for optimal health

Movement isn’t a punishment, and it doesn’t have to be about beauty alone. stay active It can aid circulation, immune support, stress reduction, and hormonal balance. Regular physical activity is associated with a lower risk of several cancers, including breast and colon cancer.

If consistency is difficult, remember that movements don’t have to be extreme. Walking, dancing, strength training, yoga, and stretching are all important. The best movements are the ones you can get into and enjoy.

Manage stress and protect your mental health

While chronic stress doesn’t directly cause cancer, it can weaken the immune system and disrupt hormones, sleep, and inflammation levels. Black women in particular often carry burdens such as racial stress, caregiving burdens, and burnout.

Built-in habits to reduce stress Helps maintain mental health. Therapy, meditation, prayer, journaling, rest, Set stronger boundaries All are concrete options. Managing stress is a lifelong habit, and the goal is to improve over time. Also, stress management may differ between seasons of life.

Don’t discount pain, fatigue, or “mild” symptoms

All too often, when Black women complain of pain or persistent symptoms, they are ignored or misdiagnosed. If you feel something is wrong, keep insisting. You’re not being dramatic or overreacting. You advocate for yourself and take responsibility for your health.

Ask questions, get a second opinion, know your rights, and bring notes. Also, having a trusted friend or family member accompany you to appointments can give you a voice, especially if you don’t feel comfortable expressing your needs.

Limit exposure as much as possible

Although you can’t control everything, you can support your long-term health by being mindful of your environmental exposures. This includes moderating your alcohol intake, avoiding tobacco, using sunscreen, and being aware of chemicals in personal care products and household products when possible.

For example, polyester clothing contains harmful chemicals, so you can switch to 100% cotton clothing. Eat bacon that is free of nitrates and nitrites. Also, replacing some alcoholic drinks with mocktails and delicious water can also help minimize cancer risk.

Yes, it takes research and effort to limit exposure, but it’s worth it. We cannot eliminate all toxins from our lives, but we can increase our awareness.