12 Things to Lower Your Risk of Lung Cancer (Besides 'Quit Smoking')

Cigarette smoking is the No. 1 risk factor for lung cancer, but it’s not the only one. Up to 20% of lung cancers diagnosed each year happen in people who never smoked or smoked fewer than 100 cigarettes in their lifetime. Other things, such as pollution – even fumes from cooking – increase your chances of getting lung cancer. The good news is that many of these risks can be modified. If you act now, you can lower your chances of ever having lung cancer.

A colorless and odorless gas found in soil, radon moves into your home via cracks in its foundation. If radon levels in your home are too high, your risk of lung cancer goes up. Your state radon office has specific information and resources about testing in your area. Radon is considered high if levels are 4 picocuries per liter, as per the Environmental Protection Agency. Solutions include sealing cracks in the foundation or hiring a qualified radon mitigation contractor.

Thoroughly wash fruits and veggies before eating them to make sure they are pesticide free. Unwashed produce can harbor dirt and chemicals. Run the produce under water before preparing and/or eating it. There’s no need to use soap, detergent, or commercial produce wash. Dry your produce with a clean cloth or paper towel to further reduce any chemicals on its surface.

Up to 40% of contaminants in your home come from outside. Shoes can track in potentially cancer-causing particles from outside such as pesticides, fertilizers, or heavy metals. Remove your shoes upon entry and make sure guests do the same. Doormats also help reduce the tracking in of contaminants. Wipe your pets' feet after they return from a walk for added protection.

Breathing in outdoor air pollution, including diesel exhaust and fine particulate matter, may increase your risk of lung cancer. Fine-particulate air pollution is strongly linked to cancer-driving and cancer-promoting genetic changes in lung cancers of people who have never smoked. The best way to protect yourself and your family is to keep your car windows rolled up when driving, especially on roads with heavier truck or bus traffic.

Indoor air pollution also ups your risk of lung cancer. Culprits may include coal combustion, secondhand smoke, and fumes from frying and grilling. Remove the pollutants and let fresh outdoor air in when and where you can. Consider investing in a portable air cleaner or heating, ventilation, and air conditioning (HVAC) system to keep your indoor air as clean as possible.

There is no lung cancer prevention diet, but eating a plant-based diet that is rich in fruits and vegetables may lower your risk of lung cancer. It's better to get your nutrients from whole foods than from supplements. Some supplements, such as beta carotene and vitamin A, may actually increase the risk of lung cancer among folks already at high risk. Replace refined grains, added sugars, and highly processed foods with fruits, veggies, whole grains, and beans to help protect against cancer.

Consuming red meat and highly processed foods and drinks such as soft drinks, hot dogs, cakes, and cookies may raise your risk of lung cancer. Limit how many of these foods and drinks you consume. Opt for lean sources of protein such as chicken, fish, and plant-based protein to protect your health.

Consuming too much alcohol, including red and white wine, beer, and liquor, increases the risk of many cancers, and lung cancer may be on this list. If you do drink, do so in moderation: two drinks or fewer a day for men and one drink or fewer a day for women.

Certain lung diseases and conditions can up your risk of lung cancer. These include chronic obstructive pulmonary disease (COPD) and pulmonary fibrosis, which causes scarring in lung tissue. People who have had lung cancer are also more likely to have a second cancer in their lungs. Check in with your doctor regularly to stay on top of any health conditions you have.

Getting regular exercise can reduce lung cancer risk by 20%-30% for women and 20%-50% for men. It may boost lung function and strengthen your immune system so it can better fight off cancer. You can lower your cancer risk by starting slowly: Build up to 150 to 300 minutes per week of moderate-intensity aerobic activity, or 75 to 150 minutes of vigorous-intensity aerobic activity.

Catching lung cancer early is the best way to maximize your chances of survival. "Lung cancer screening with low-dose CT scan of the lungs once a year is recommended for individuals at high risk," says Emily C. Daugherty, MD, an associate professor of radiation oncology at the University of Cincinnati Cancer Center (UCCC) and a thoracic radiation oncologist at UCCC Lung Cancer Center in Ohio. "When high-risk patients are screened, there is an over 20% reduction in lung cancer deaths," she says.

Quitting smoking is hard, but it is worth it. It's never too late, and there is more help available today than ever before to help you kick the habit for good. Consider nicotine replacement products and free tobacco cessation programs such as the U.S. government's www.smokefree.gov and the American Lung Association's Freedom from Smoking Online.  Another strategy – harm reduction – replaces cigarettes with less harmful nicotine alternatives. Talk to your doctor about your options today.