I’m a young woman. How do I prevent cancer?
When it comes to cancer prevention, it’s never too early to start. While cancer death rates are declining across the U.S., the American Cancer Society’s 2025 Cancer Facts and Figures Report showed that for reasons not yet understood, more young and middle-aged women are being diagnosed with cancer than ever before.
While we may not know all the reasons contributing to this rise in cancer cases in young women, adopting healthy habits and staying informed about cancer risks can make a significant difference in long-term health outcomes. Here are seven steps young women can take to reduce their cancer risk and support their well-being:
1. Prioritize routine screenings and checks.
Routine cancer screenings are essential for early detection. Young women should be aware of the recommended screenings for their age group:
20s/30s
- Clinical breast exam: Talk with your health care provider at least once every three years for risk assessment, risk reduction counseling and a clinical breast exam.
- Cervical cancer screening: Begin cervical cancer screening at age 21. In your 20s, this means a Pap test every three 3 years.
- Oral cancer check: Visit your dentist every 6 months and ask for an oral cancer exam.
- Skin cancer check: Get an annual skin check and be aware of the ABCDEs of skin cancer for self-checks.
40s
- Breast cancer screening: Get screened annually for breast cancer, including a clinical breast exam, beginning at age 40.
- Cervical cancer screening: Begin cervical cancer screening at age 21. In your 20s, this means a Pap test every three 3 years.
- Colorectal cancer screening: Begin colorectal cancer screening at age 45. Talk with your health care provider about screening test options and intervals.
- Oral cancer check: Visit your dentist every 6 months and ask for an oral cancer exam.
- Skin cancer check: Get an annual skin check.
If you have a family history of cancer or other risk factors, your health care provider may recommend more frequent screenings or beginning screening at an earlier age.
2. Understand your family health history.
Knowing your family history of cancer and certain other diseases can help determine your risk. If close relatives have had cancer, you may be at increased risk. Discuss your family health history with your health care provider to determine if you need earlier or more frequent screenings. Genetic counseling and testing can also provide valuable insights into your risk factors.
3. Be aware of symptoms.
It’s important for all adults—regardless of age—to know the signs and symptoms of cancer—even if you think you’re too young to have to worry about it. If you experience any unusual changes to your body, consult with your health care provider, even if you are not within the typical age range for a certain cancer screening. It’s always a good idea to advocate for your health!
Check out signs and symptoms for breast, cervical, colorectal, liver, lung, oral and skin cancers.
4. Maintain a healthy lifestyle.
A healthy lifestyle can significantly reduce your cancer risk:
- Eat a plant-based diet: Eat lots of fruits, vegetables, beans and whole grains, limit red meat and foods high in salt and cut out processed meats. Avoid drinks with added sugar.
- Stay active: Getting at least 30 minutes of physical activity at least five days a week can make a big difference in your general health and well-being and can help in maintaining a healthy weight, reducing the risk of several types of cancer.
- Avoid tobacco and limit alcohol: Tobacco use (including cigarettes, cigars, hookah, chewing tobacco and more) has been linked to many types of cancer, including lung, colorectal, breast, throat, cervical, bladder, mouth and esophageal cancers. If you do smoke, it’s time to kick the habit: Call 1-800-QUIT-NOW for help. To reduce your risk of cancer, it’s also best to avoid alcohol completely. The more you drink, the greater your risk of cancer. Even small amounts of alcohol may increase your risk.
5. Protect your skin.
Skin cancer—specifically, melanoma—is one of the most common cancers in people younger than 30 (especially younger women). Protect your skin by wearing broad-spectrum sunscreen with at least SPF 30, seeking shade during peak sun hours, wearing protective clothing and never using tanning beds or sun lamps.
Use the ABCDEs of skin cancer to check your skin once a month for possible signs of melanoma. If you have a mole that concerns you, see your health care provider right away.
6. Get vaccinated and tested.
The human papillomavirus (HPV) vaccine can protect from the virus that causes most cases of cervical cancer, vaginal cancer, vulvar cancer, anal cancer and oropharyngeal cancer (cancer of the back of the throat, base of the tongue or the tonsils). If you weren’t vaccinated against HPV between the ages of 9-12, talk with your health care provider about getting vaccinated now—the vaccine is recommended up to age 26. After age 26, talk with your health care provider to see if the HPV vaccine is right for you. (The HPV vaccine is approved by the FDA for use up to age 45.)
READ MORE | At-home HPV test approved by the FDA
If you haven’t been vaccinated against hepatitis B—a leading cause of liver cancer—talk with your health care provider about getting vaccinated now. While there is no vaccine for hepatitis C (another leading cause of liver cancer) you should get tested at least once in your lifetime.
7. Stay informed and advocate for your health.
Stay informed about cancer prevention and early detection. Use helpful cancer prevention resources and engage in conversations with your health care provider. If health care costs are a concern, check out options for free and low-cost cancer screenings. Don’t hesitate to ask questions and advocate for your health needs—you know your body best.
Taking proactive steps at an early age can set the foundation for a healthier future. By understanding your risk, prioritizing routine screenings, maintaining a healthy lifestyle and staying informed, you can significantly reduce your cancer risk. Remember, Early Detection = Better Outcomes. Take charge of your health today and encourage the women in your life to do the same.