Updated on October 14, 2024.
Pancreatic cancer is relatively uncommon but often fatal. Many things may influence your chances of developing a disease such as pancreatic cancer. Some factors you can’t control, such as your age, your genes, and certain chemicals you’re exposed to in your environment. There are other factors you can modify, including certain habits or your lifestyle.
The American Cancer Society (ACS) recommends these lifestyle tweaks to lower the risk of pancreatic cancer and to support well-being in general:
Exercise
That means getting at least 150 minutes of moderate-intensity physical activity each week. Smart (and fun) options include walking or jogging with friends, bicycling, hiking, or dancing.
Go easy on alcohol
If you don’t already drink, don’t start. If you do imbibe, stick to a moderate amount. That means no more than one drink a day for women and people assigned female at birth and no more than two a day for men and people assigned male at birth.
Maintain a healthy weight
If you are considered overweight or obese, consult with your healthcare provider (HCP) on healthy ways to lose extra pounds. That may involve a combination of exercise and reducing your daily intake of calories. In many cases, you can do so without feeling deprived or hungry.
Quit smoking
Kicking tobacco is quite possibly the most important thing you can do to improve your pancreatic and overall health today. It’s not easy to quit cold turkey, so seek support from your HCP, friends, and family, or follow a quit program.
Eat healthfully
Though no single diet is proven to reduce your chances of pancreatic cancer, experts generally agree that a nutritious, well-balanced eating plan can help you manage your weight, lower your risk of chronic disease, and promote good health. So:
- Focus on nutritious, fiber-filled foods like fruit, vegetables, beans, and whole grains such as brown rice and oatmeal, as well as lean sources of protein like chicken, fish, and tofu. Include foods with healthy fats like nuts, seeds, and avocado.
- Limit your intake of processed meat, red meat, and sugar-sweetened beverages, which may raise your odds of developing pancreatic cancer.
5-star pancreas protection
Adopting even just a few of these five habits can help lessen your risk of pancreatic cancer. The ACS recommends all five, plus the additional step of limiting your exposure to certain chemicals at your workplace.
Quitting smoking and reducing belly fat may be particularly helpful. But the benefit of a holistic approach showed striking reductions in pancreatic risk, according to a large study published in 2020 in the European Journal of Epidemiology.
If you can't adopt all five health habits at once, pick a couple to adopt for starters, and stick with them. Not only will you be reducing your cancer risk, but you’ll build the foundation for a healthier you.
