New year, healthier you: what to track to keep cancer-free

Cancer can seem like a scary and insurmountable thing, but there are ways to reduce your risk of disease.

In honor of National Cancer Prevention Month, here are MD Anderson clinicians’ tried-and-true tips on how to keep your health in tip-top shape throughout 2025.

Exercise is a good place to start. Since every system in your body relies on physical activity, by staying active throughout the day, you reduce your risk of cancer by keeping a healthy weight, regulating your hormones, and helping your digestion.

Our doctors recommend getting up and moving for at least 1-2 minutes every hour that you’re awake - as research shows that extended sitting increases your cancer risk. Scheduling exercise into your calendar is also a good idea, and so are rewards: treats like manicures or new movie tickets are great rewards for your consistency.

But how do you achieve a healthy weight in the first place? It’s important, since research shows that being overweight or obese means you are at a higher risk for more than 10 cancers.

Cutting out empty calories is a good way to get started. Cookies and cake contain excess fat and sugar without any of the vitamins, minerals or fiber that your body needs.

It’s also important to start slowly – look for progress, not perfection. And assess your current diet –– how much comes from whole grains, veggies, fruits, nuts and seeds? How much comes from meat? How much is from whole foods? How much is from processed foods?

To keep the cancer-free ball rolling, eating the rainbow, choosing fruit for dessert, and choosing fish, poultry, seafood or tofu as your protein option for meals is sure to start you strong on your cancer-prevention journey.

Here’s to a happier and healthier 2025!