Updated on April 8, 2024.
Smoking is the number one risk factor for lung cancer, with tobacco accounting for 80 to 90 percent of lung cancer deaths and about 30 percent of cancer deaths in general. If you smoke, quitting is the number one thing you can do to lower your risk for many types of cancer. In addition, there are other things you can do to protect yourself. We spoke with Sara Sarwar Riaz, MD, a specialist in Hematology, Oncology and Internal Medicine at Saint Joseph Mercy Health System, to learn other tips for lowering your lung cancer risk.
Aim for antioxidant-rich foods
“Some studies suggest that consuming diets rich in fruits and vegetables may offer protection against the development of lung cancer, and malignancies [another name for cancer] in general, by offering more antioxidants,” says Dr. Riaz.
Antioxidants are substances that help prevent cell damage from toxic substances called free radicals. You can be exposed to free radicals through habits like smoking or eating unhealthy foods like processed meats, red meat, alcohol, fried foods, and foods high in added sugars. Free radicals increase system-wide inflammation, which increases your changes of developing chronic conditions like heart disease, diabetes and lung cancer.
Examples if antioxidant-rich foods include:
- Dark colored vegetables like kale, carrots, sweet potatoes and collard greens
- Foods containing flavonoids—a type of antioxidant—like apples, berries, green and black teas, and soy products
- Cabbage-like veggatvles including Brussels sprouts, cauliflower, bok choy and cabbage
One way to get more whole foods into your diet can be with smoothies and homemade soups.
Skip this supplement if you smoke
Food sources of antioxidants may be safer than supplements, which aren’t well regulated and often lack reliable scientific evidence. Before starting any supplement, ask your healthcare provider (HCP) about the product and if it’s safe for you.
Smokers should avoid beta-carotene in particular. Beta-carotene is a red-orange pigment that gives colorful fruits and vegetables like carrots and sweet potatoes their colorful hues. Beta-carotene supplements have been linked to increased risk of lung cancer among smokers.
Two large studies were conducted to determine if beta-carotene—a type of antioxidant that’s found naturally in certain foods, but which the studies looked at in pill form—could help counteract the effects of tobacco. Surprisingly, the opposite effect was observed; after about one-to-two years, people who smoked and took beta-carotene were more likely to develop lung cancer, Riaz explains.
Avoid sources of asbestos
Asbestos includes a group of minerals that occur naturally in the environment. It comes in the form of fibers, which can be shaped into threads that are resistant to fire, water, chemicals and electricity. Because it’s so durable, asbestos is used in many industries.
“Asbestos increases your odds of developing lung malignancies,” says Dr. Riaz. “Long-term asbestos exposure [like you might experience on-the-job] particularly increases your risk, which is even further magnified by the concurrent use of tobacco.”
Asbestos was mostly phased out of manufacturing in the 1970s. In 1989, the Environmental Protection Agency (EPA) banned all new uses of it, but asbestos-based products developed before then were allowed to stay on the market.
Today you might be exposed at work, home or in the community if asbestos materials get disturbed. For example, during home repairs, fibers could get released into the air and lodge in your lungs. Those fibers can lead to inflammation, scarring and lung cancer in the future.
To avoid exposure:
- Ask your employer about asbestos safety if you work in the shipbuilding, construction, mining, car manufacturing or demolition industries. “The occupational use of asbestos has been largely banned in the U.S.,” says Riaz. “But it’s still present in some products like automated brake pads, gaskets, roofing and fire-proof clothing.”
- If you work in a high-risk industry, always wear a well-fitting mask on the job.
- Follow protocol for storing and washing your work clothes; some people should shower and change before heading home.
- If your home is under renovation or repair, ask to get it inspected by an accredited asbestos professional.
- Never dust, sweep or vacuum debris that could contain asbestos. Let a professional removal crew handle it.
Asbestos is invisible, no amount is safe to inhale and its effects could take decades to show up. That’s why it’s so important to ask your employer about safety measures and to contact your healthcare provider if you think you’ve been exposed.
