Researchers followed nearly 95,000 people in China for about 15 years to see if following eight healthy lifestyle habits could reduce cancer risk. The study found that people who followed these habits well—like eating healthy, exercising, maintaining a healthy weight, and not smoking—had significantly lower rates of cancer overall. Those who followed the habits best had a 26% lower cancer risk compared to those who didn’t follow them. The habits also specifically protected against lung, breast, kidney, colon, and uterine cancers. This research suggests that making healthy lifestyle choices isn’t just good for your heart; it may also be one of the best ways to prevent cancer.

The Quick Take

  • What they studied: Whether following eight healthy lifestyle habits (called Life’s Essential 8) could reduce the chances of getting cancer
  • Who participated: Nearly 95,000 adults living in Tangshan, China, who were tracked for about 15 years and had regular health check-ups
  • Key finding: People who followed all eight healthy habits well had a 26% lower risk of getting cancer compared to those who didn’t follow them. Even following the habits moderately well reduced cancer risk by 13%.
  • What it means for you: Making healthy lifestyle choices—like not smoking, eating well, exercising, and maintaining a healthy weight—may significantly reduce your cancer risk. However, these habits work best as part of an overall healthy lifestyle, and individual results may vary.

The Research Details

This was a long-term study that followed the same group of people over time to see what happened to their health. Researchers started with nearly 95,000 people in China and tracked them for about 15 years, checking on their health every two years. They measured eight key health factors: diet quality, physical activity level, sleep quality, smoking status, alcohol use, blood sugar levels, blood pressure, and cholesterol levels. They gave each person a score based on how well they followed these eight habits, then watched to see who developed cancer and compared it to their scores.

This type of study is valuable because it follows real people in their everyday lives over many years, rather than just looking at one moment in time. This helps researchers understand whether healthy habits actually prevent disease, not just whether healthy and unhealthy people are different. The long follow-up period (15 years) gives enough time for cancer to develop, making the results more meaningful.

The study is fairly reliable because it included a very large number of people (nearly 95,000), tracked them for a long time, and used multiple sources to confirm cancer cases. The researchers also adjusted their analysis to account for other factors that might affect cancer risk. However, the study was done in China, so results may not apply equally to all populations worldwide.

What the Results Show

During the 15-year study, about 5,100 people developed cancer. People who followed the eight healthy habits at an intermediate level had a 13% lower cancer risk, while those who followed them at an ideal level had a 26% lower cancer risk. This means that for every 100 people who followed the habits perfectly, about 26 fewer would develop cancer compared to people who didn’t follow the habits at all.

The study found that certain habits were especially protective. Not smoking was one of the most powerful protections, reducing lung and kidney cancer risk significantly. Maintaining ideal blood pressure also strongly protected against cancer. Maintaining a healthy weight showed mixed results—being at an ideal weight was protective for some cancers but showed unexpected patterns for others.

Specific cancer types showed different levels of protection. Endometrial cancer (cancer of the uterus lining) showed the strongest protection with a 31% risk reduction. Kidney cancer showed a 18% reduction, breast cancer a 12% reduction, colorectal cancer a 7% reduction, and lung cancer a 9% reduction. These numbers suggest that the eight healthy habits work across multiple cancer types, not just one or two.

The study revealed that different habits protect against different cancers. For example, not smoking was especially important for lung and kidney cancer prevention, while maintaining a healthy weight and good blood pressure were protective across multiple cancer types. The research also showed that the benefits increased as people followed more of the eight habits—it wasn’t just about doing one thing well, but rather building multiple healthy habits together.

Previous research has shown that individual healthy habits like not smoking, exercising, and eating well reduce cancer risk. This study is important because it shows that following multiple habits together provides even greater protection than any single habit alone. The Life’s Essential 8 framework was originally designed to prevent heart disease, and this research confirms it also helps prevent cancer, suggesting that the same habits protect multiple organ systems.

The study was conducted in China, so the results may not apply equally to people in other countries with different genetics, diets, and healthcare systems. The study relied on people’s self-reported information about diet and exercise, which can be less accurate than direct measurement. Additionally, the study couldn’t prove that the healthy habits directly caused the lower cancer rates—only that they were associated with lower rates. Some of the unexpected findings (like ideal body weight sometimes increasing risk) suggest there may be other factors at play that weren’t fully captured in the study.

The Bottom Line

High confidence: Don’t smoke—this is one of the most effective cancer prevention strategies. Moderate-to-high confidence: Maintain a healthy weight, exercise regularly, eat a healthy diet, keep blood pressure in a healthy range, and maintain healthy blood sugar and cholesterol levels. These habits together appear to reduce cancer risk significantly. Moderate confidence: Get adequate sleep and limit alcohol, as these are part of the protective framework.

Everyone should care about these findings, especially people with a family history of cancer or those who have risk factors like smoking or obesity. These habits are beneficial for everyone regardless of age, though starting earlier in life may provide greater protection. People with existing health conditions should consult their doctor before making major lifestyle changes.

Cancer prevention is a long-term process. The study followed people for 15 years, suggesting that benefits accumulate over time. You might notice improvements in energy, weight, and blood pressure within weeks to months, but cancer risk reduction typically takes years to become apparent. Starting these habits now provides the best protection for your future health.

Want to Apply This Research?

  • Track your adherence to the eight habits weekly: record daily steps (physical activity), meals eaten (diet quality), hours slept, smoking/non-smoking days, alcohol consumption, and monthly blood pressure/glucose readings if available. Create a simple score (0-8) each week based on how many habits you followed well.
  • Start by choosing one or two habits to improve this month—for example, adding a 20-minute walk three times per week and replacing one sugary drink daily with water. Once these feel routine, add another habit. This gradual approach is more sustainable than trying to change everything at once.
  • Use the app to set monthly goals for each of the eight habits and track progress. Review your scores monthly to identify which habits are easiest and hardest for you. Share your progress with a healthcare provider during annual check-ups to ensure you’re on track and to adjust strategies as needed.

This research suggests an association between healthy lifestyle habits and reduced cancer risk, but it does not prove that these habits will prevent cancer in any individual. Cancer is a complex disease with many contributing factors, including genetics and environmental exposures beyond personal control. These findings should not replace medical advice from your healthcare provider. If you have concerns about cancer risk or symptoms, please consult with a qualified healthcare professional. This study was conducted in a Chinese population and may not apply equally to all ethnic groups or geographic regions.