Cancer Prevention for Seniors: Evidence-Based Strategies to Reduce Risk and Improve Health in 2025
Abstract
Introduction
As people age, their risk of developing cancer rises, yet many of the factors contributing to this risk can still be modified. Older adults stand to gain substantial health benefits by adopting targeted prevention strategies. This guide is tailored to the unique needs, challenges, and opportunities for cancer prevention in the senior population, integrating cutting-edge research and practical recommendations.
1. Eliminate Tobacco Use
Smoking remains a leading cause of cancer and premature death among older adults. Quitting smoking at any age dramatically reduces cancer risk and improves overall health and lifespan. Access evidence-based cessation programs, including counseling and medications, designed for older adults. Avoid exposure to secondhand smoke as it also elevates cancer risk.
Electronic cigarettes, commonly known as e-cigarettes, were first introduced in the United States in 2006, and have gained popularity among those who have never used tobacco products. Since 2014, e-cigarettes have been the most used tobacco product among middle and high school students. In 2023, 10 percent of middle and high school students used e-cigarettes, with 25 percent of users reporting daily use of e-cigarettes. Of middle and high school students who used e-cigarettes daily, nearly nine out of 10 reported using flavored e-cigarette products. The primary drivers of use among adolescents were peer pressure and living with a person who uses tobacco. E-cigarettes are also popular among those who want to stop smoking; however, the benefits of e-cigarettes for smoking cessation are not as well established. More rigorous research evaluating the benefits of e-cigarettes in smoking cessation using randomized clinical trials is needed.The landscape of e-cigarette devices has evolved over the years to include different types of products, such as prefilled pods (e.g., JUUL) or cartridge-based and disposable devices (e.g., Puff Bar), among others. E-cigarettes can deliver nicotine, a highly addictive substance that is harmful to the developing brain, much faster than traditional tobacco products.
2. Achieve and Maintain a Healthy Weight
More than 20 percent of new cancer cases and more than 17 percent of cancer deaths in US adults are attributable to a combination of excess body weight, poor diet, physical inactivity, and alcohol consumption (see Figure below). Following a healthier lifestyle may reduce the risk of developing certain cancers as well as many other adverse health outcomes.
Weight loss interventions have proven effective in reducing or eliminating the risk of cancers associated with obesity. Bariatric surgery is a collection of procedures that are done to help people who are obese lose weight when effectively paired with eating a healthy diet and regular exercise. Bariatric surgery has been shown to lower the risk of developing and/or dying from certain obesity-associated cancers.
Another type of weight loss strategy that has been on the rise is the use of weight loss drugs such as semaglutide (brand names Ozempic and Wegovy). These drugs, called GLP-1 receptor agonists, work by mimicking the hormone GLP-1, which controls the body’s insulin levels and leads to appetite suppression and feeling fuller for longer periods of time after eating. These drugs, in combination with eating a healthy diet and exercise, have led to dramatic weight loss for many individuals.
Although the effect of these drugs on weight loss are encouraging, more research is required to understand whether these medications can reduce the rates of obesity-associated cancers. In this regard, studies evaluating the long-term effects of GLP-1RA (a drug very similar to semaglutide) among diabetic patients demonstrate their potential to reduce the risk of cancer. After 15 years of follow-up, researchers found that the risk of colorectal cancer in patients who were given the therapeutic decreased by half compared to patients who received other types of diabetic medication (e.g., insulin).
3. Optimize Diet Quality
Focus on nutrient-dense foods to support immune function and reduce cancer risk. Older adults should limit consumption of processed meats and sugary drinks and increase intake of fruits, vegetables, whole grains, nuts, and fish. Nutritional guidance should accommodate common concerns such as dental health, appetite changes, and medication interactions.
Poor diet, consisting of red meat and processed foods and lacking fresh fruits or vegetables, is responsible for the development of more than 4.2 percent of all cancers, with several studies demonstrating a link between consumption of highly processed foods and increased cancer incidence.The widespread availability and low cost of fast food—food that can be prepared quickly and easily and that is sold in restaurants and snack bars as a quick meal or to be taken out— led to 37 percent of US adults (ages 40 to 59) and 45 percent of US young adults (ages 20 to 39) consuming fast food on any given day during 2013–2016. Unfortunately, fast foods are often of poor nutritional value, calorie dense, high in salt content, and low in fiber .
Intake of red meat specifically should be limited to no more than three servings a week (12 to 18 ounces a week) and should not include processed meats (e.g., hot dogs, bacon, and salami), because these foods can increase the risk of colorectal, rectal, and potentially other cancers including prostate and pancreatic cancer. Sugar-sweetened beverages, which include any drink that contains added sugars, such as soda, fruit and sports drinks, and energy drinks, or coffee and tea with added sugars, have also been associated with increasing the risk of several cancers including liver and colon cancers, as well as other chronic diseases including diabetes and kidney disease. High fructose corn syrup, a common ingredient used as a sweetener in many processed foods and beverages, has also been found to promote intestinal tumor growth in experimental models, although more research, including epidemiological data in humans, is warranted.
4. Increase Physical Activity and Minimize Sedentary Time
Regular physical activity supports weight control, hormone regulation, and immune health, lowering cancer risk. Aim to meet CDC recommendations or consult healthcare providers for tailored exercise plans suitable for mobility and fitness level. Simple activities like walking, gardening, or balance exercises enhance cancer prevention and quality of life. Limit prolonged sitting.
A sedentary lifestyle can increase the risk of certain cancers. As one example, researchers found that a person’s risk of pancreatic cancer was increased in a proportionate manner for every hour spent watching television, which was used as a measure of sedentary behavior. The study further showed that the more an individual watched television, the higher their BMI was, which partially explains why sedentary behavior like watching television increases pancreatic cancer risk. (J Endocr Soc 2024)5. Reduce Alcohol Consumption
Alcohol increases risk for multiple cancers and complicates chronic disease management common in older adults. Minimizing or abstaining from alcohol supports cancer prevention and overall health. Educate about alcohol risks and seek support for reduction if needed.
6. Minimize Exposure to Environmental and Occupational Carcinogens
Older adults may have cumulative exposures to radon, asbestos, and industrial pollutants. Testing for radon in the home and mitigating high levels are advised. Avoid unnecessary exposure to carcinogens in environments or hobbies. Awareness and advocacy for safer environments improve health outcomes.
Environmental pollutants are encountered in the air, drinking water, and food, making them nearly impossible to avoid. Federal government agencies, including the Environmental Protection Agency (EPA) and HHS, set guidelines for the acceptable exposure limits allowed in the environment. However, some individuals experience higher levels of exposure to certain pollutants due to their living conditions and/or daily activities. Environmental carcinogens, which are substances that can lead to cancer and are present in the environment, include arsenic, asbestos, radon, lead, radiation, and other chemical pollutants. Exposure to higher than acceptable levels of environmental carcinogens, without appropriate protection, can increase the risk of cancer. The International Agency for Research on Cancer (IARC) and the US National Toxicology Program (NTP) are both responsible for evaluating substances and exposures and classifying them as carcinogens at the global and national level, respectively.Of increasing concern among public health experts is climate change, which refers to a change in temperature and weather patterns across the globe because of human activity. There is strong scientific evidence that climate change is occurring, and that it has the potential to worsen exposure to carcinogens. For instance, wildfires in the western United States and Canada, which have increased in intensity in recent years due to climate change, have led to increased exposure to certain metal toxins, such as carcinogenic forms of chromium known to increase cancer risk.
Radon is a naturally occurring radioactive gas that is produced from the breakdown of uranium in soil, rock, and water. Radon gas can seep into homes through cracks in the floor or walls and through gaps around pipes, wires, or pumps. The levels of naturally occurring radon vary widely based on geographic location and are highest in areas rich in radioactive ore. Additionally, byproducts from previous mining of uranium—for example in the Southwest—have led to increased levels of radon in nearby areas. Radon is the number one cause of lung cancer among non-smokers and is the second leading cause of lung cancer overall, contributing to approximately 12 percent of lung cancers in the United States annually. Radon testing using approved test kits, especially in crawl spaces and basements where radon is most concentrated, should be used to mitigate exposure. EPA maintains a database of resources available to obtain radon testing kits, sometimes at little to no cost.
Living near industrial areas can increase exposure to toxic chemicals and metals. These exposures can increase the risk for certain types of cancer, such as hematologic malignancies as well as thyroid, lung, breast, and uterine cancers.
Air pollution is contamination of the indoor or outdoor environment by any chemical, physical, or biological agent that modifies the natural characteristics of the atmosphere with major pollutants including particulate matter, carbon monoxide, ozone, nitrogen dioxide, and sulfur dioxide. In 2013, IARC concluded that particle pollution may cause lung cancer and subsequently classified it as a potential cause of cancer in humans. Air pollution may also be attributable to polycyclic aromatic hydrocarbons (PAHs), which are chemicals that have been associated with several cancers, including cancers of the lung and breast.
In 2024, 131.2 million people lived in places with unhealthy levels of particulate pollution and 63.7 million people living in the United States were exposed to daily, unhealthy spikes in particle pollution. This equates to 11.7 percent more people exposed to daily, unhealthy spikes compared to 2023 . Low-income populations and racial and ethnic minority groups are among those who often experience higher exposure to pollutants. Those who live in urban areas, particularly those with low socioeconomic status, are exposed to higher levels of certain traffic-related air pollutants, which are associated with an increased risk of lung cancer.
Increasingly, the use of flame-retardant compounds in car interiors, building materials, and other consumable products are being recognized as carcinogenic. Several studies have demonstrated that these compounds are linked to increasing cancer risk, with one study showing consistent exposure to a common flame retardant significantly increased the risk of cancer mortality by 300 percent.
The endocrine system is made up of the glands and organs that make hormones and release them directly into the blood so they can travel to, and regulate the functions of, body tissues and organs. Endocrine-disrupting chemicals can be natural or human-made, and may mimic, block, or interfere with the body’s hormones. Endocrine-disrupting chemicals, such as per- and poly-fluoroalkyl substances (PFAS) or chlordane, hexachlorocyclohexane, and polychlorinated biphenyls, have been shown to increase the risk of certain cancers, such as thyroid and breast cancers. An emerging concern is the use of personal care products, such as hair straightening products, which contain hazardous chemicals with endocrine-disrupting properties and are associated with increased risk of uterine and breast cancers.
Drinking water can also contain contaminants including PFAS, asbestos, arsenic, radon, agricultural chemicals, and hazardous waste. American Indian or Alaska Native (AI/AN) individuals are 19 times more likely than White individuals to live in a household without indoor plumbing, requiring them to source water from communal wells. These water sources are more prone to being contaminated with bacteria, arsenic, and uranium, all of which increase the risk of several types of cancer, including gastric, liver, lung, bladder, and kidney cancers. Evidence also demonstrates that pollution with PFAS is higher in communities in proximity to polluting industries such as airports, industrial sites, wastewater treatment plants, and military fire training areas.
Coordinated efforts such as those being initiated by Cohorts for Environmental Exposures and Cancer Risks, build collaborative infrastructure, and facilitate integrated scientific research for enhancing the understanding of environmental exposures influencing cancer etiology, and the genetic, behavioral, and structural factors that modify risk across diverse populations.
Higher than normal levels of exposure to carcinogens have led IARC to classify certain occupations, such as firefighting and industrial painting, and work environments, such as iron and steel foundries or working around welding fumes, as class 1 carcinogens, meaning they are cancer-causing to humans. For instance, firefighters are at a greater risk of developing several types of cancer because of the constant exposure to smoke and other hazardous materials. To reduce the risk of occupational exposure to carcinogens, workers should consistently wear personal protective equipment (PPE) that reduces or eliminates their exposure and decontaminate PPE after working in environments with carcinogens and other hazardous materials.
Other risk factors associated with a person’s occupation, including lack of sleep and night-shift work, have also been shown to increase their risk of developing certain types of cancers and other chronic diseases including diabetes and obesity. CDC reports that about 11 million adults in the United States frequently work night shifts, with certain groups, such as men, and Black and non-Hispanic individuals, more likely to do this type of work. In one recent study, researchers found that women age 50 or older who worked both day and night shifts were twice as likely to develop breast cancer as those who only worked day shifts.
Although the underlying mechanisms are not clear, researchers believe that disruption of the body’s circadian rhythm (i.e., the internal clock) can alter biological processes that normally prevent cancer development. Emerging research indicates that avoiding lighting that disrupts circadian rhythms, for example, lighting that is low in blue light, may help reduce cancer risk. Long-term research is needed to understand how avoiding exposure to certain light sources, particularly at night, may help regulate the circadian rhythms and thus may reduce cancer risk.
7. Role of Supplements for Older Adults in Cancer Prevention
Recent evidence supports select supplements in reducing cancer risk and improving outcomes specifically for older adults:
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The DO-HEALTH trial found that Vitamin D3 (2,000 IU/day), Omega-3 fatty acids (1 g/day), combined with regular exercise, reduced invasive cancer risk by about 60% over three years in adults aged 70+.
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Vitamin D3 or Omega-3 alone provided more modest and less consistent benefits.
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The VITAL trial reported a 17% reduction in advanced cancer incidence with combined supplementation, strongest in adults with normal weight.
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The SUNSHINE trial showed high-dose Vitamin D3 (8,000 IU daily) delayed progression in colorectal cancer patients undergoing chemotherapy.
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Natural compounds such as EGCG (green tea extract) and Curcumin (turmeric derivative) demonstrate promising preclinical evidence and supportive early clinical data for cancer prevention and adjunct therapy.
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Berberine shows experimental promise; clinical evidence for older adults is under investigation.
Recommendations: Older adults should prioritize nutrients from a healthy diet but may consider supplements under healthcare guidance to address common deficiencies or support prevention, especially Vitamin D and Omega-3s. Supplement use should be individualized, monitored, and integrated with overall preventive strategies.
8. Emphasize Health Equity and Supportive Policies
Address barriers faced by older adults, including access to healthy foods, safe spaces for exercise, medical care, and preventive screenings. Community programs and health systems should prioritize culturally sensitive outreach to diverse elder populations to reduce cancer disparities.
9. Continue Participation in Research and Innovation
Older adults can benefit from and contribute to ongoing cancer prevention research, including studies on weight management, smoking cessation, supplements, and precision approaches tailored by age and comorbidities. Engage healthcare providers in discussions about emerging preventive options.
Conclusion
Cancer prevention is a vital goal at every age, with older adults uniquely poised to benefit from adopting evidence-based lifestyle changes, reducing exposures, and incorporating safe supplement use. A personalized, supportive approach can enhance longevity, quality of life, and reduce the burden of cancer in the aging population.
Note: This article is an abridged version of a more comprehensive guide on diet and lifestyle for cancer prevention that reviews how diet, supplements and lifestyle can greatly reduce the risk of cancer. Check out the full guide (with references) here: Nutrition and Cancer: Foods, Supplements, Diet and Lifestyle Strategies (2025 Guide)
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