A doctor shares 3 ways women can lower their cancer risk, starting in their teens and 20s

• Rates of colon cancer and other cancers are rising in patients under 50.
• Dr. Thaïs Aliabadi, a Los Angeles-based OB-GYN, shared her best tips for prevention.
• She emphasized self-knowledge, improving metabolic health, and cutting back on alcohol.

Over the past five to 10 years, OB-GYN Dr. Thaïs Aliabadi noticed an uptick in younger cancer patients in her practice.

Suddenly, more in their 30s and 40s were getting diagnosed with breast, uterine, and colon cancer, the latter of which is now the leading cause of cancer death in people under 50.

As to the causes, Aliabadi has her own theories.

"I think our lifestyles, our metabolic changes, the rates of obesity, the increase in insulin resistance, our poor diet, lack of exercise, chronic inflammation — these have all played a huge role," she told Business Insider. She also mentioned environmental pollutants that can disrupt the endocrine system and the fact that women are getting pregnant later or not at all, which can change hormone exposure and increase the risk of breast cancer.

In better news, she also said higher rates of diagnoses also mean "we've gotten better and better at cancer detection and risk assessment," as awareness around early symptoms have also improved.

While so many factors can feel out of our control, "I wish every woman knew that cancer is not always completely random," Aliabadi said. In some cases, "we can actually see risk long, long before the disease appears."

Aliabadi shared her three tips for preventing cancers in women (such as breast and ovarian cancer), from analyzing your risk to focusing on your metabolic health.

Improve your metabolic health with diet, sleep, and exercise

In terms of overall prevention, Aliabadi said starting a few healthy habits as early as possible is key.

"If you want to lower your risk of cancer, number one on the list is to maintain a healthy metabolic profile," she said. It means lowering cholesterol, inflammation, and visceral fat — the fat surrounding your internal organs.

She said exercise, such as strength training and cardio, improves insulin sensitivity, reduces inflammation, and balances hormones, lowering the risk of multiple cancers.

Eating a diet "rich in whole foods" and cutting back on ultra-processed foods can also make a huge difference by boosting gut health and cutting down cholesterol.

Other good habits for metabolic health include stress reduction and getting adequate sleep. "Sleep deprivation is poison to our longevity, and persistent stress can affect our hormones and our immune pathways," she said.

These habits don't just decrease cancer risk — they also reduce the risk of cardiovascular disease, diabetes, and other chronic illnesses.

Cut down on carcinogens where you can

Aliabadi said environmental toxins, like chemicals in food packaging, can be "a little tougher" to be aware of because of how ubiquitous they are.

However, there are still ways to reduce exposure to carcinogens (cancer-causing agents) and endocrine disruptors. A commonly spoken about one is tobacco, so abstaining from smoking cigarettes or vaping "can significantly lower many cancer risks," she said.

The one she really emphasized cutting back on is alcohol, as even moderate drinking can increase cancer risks.

"In my office, I have zero tolerance for alcohol," she said. "Not even a couple of glasses a week."

Collect data on your body

While cancer screenings have recommended starting ages — some of which have been recently lowered to reflect an uptick in younger patients — Aliabadi says you shouldn't rely on them.

"We need to stop thinking that prevention starts at 40, that mammograms start at 40," she said. "Prevention starts in our teens and in our 20s, believe it or not."

She urges women to take a two-minute online test and learn their lifetime risk assessment score for breast cancer, which uses information like family history, genetic mutations, and breast density to more accurately estimate when you should get screened. Olivia Munn, a patient of Aliabadi's, famously took the test and was diagnosed with early-stage breast cancer despite having no symptoms.

Aliabadi said that testing for seemingly unrelated conditions, like PCOS, endometriosis, fertility, genetic conditions, and insulin resistance, can all play a role in evaluating your cancer risk and give you a better idea of how vigilant you should be.

Aliabadi, who herself had a high lifetime risk assessment score for breast cancer and was initially dismissed by doctors, said a patient knowing their body helps them better advocate for themselves and seek out second opinions if needed.

"If someone at the front desk tries to scare her away, she will be her own health advocate," Aliabadi said. "She will know exactly why she's there and why she needs that mammogram."