Amid rising cancer rates worldwide and particularly in Thailand, the latest expert guidance on reducing cancer risk—outlined by a leading oncologist in the Washington Post—reinforces a growing body of research linking lifestyle and preventive action to powerful protective effects. This advice, supported by studies that span continents, medical practices, and Thai experience, holds fresh relevance as innovative screening methods and vaccination programs evolve in the kingdom.
Cancer is one of the most burdensome diseases in Thailand, responsible for thousands of new cases and fatalities each year. Thailand’s National Cancer Institute notes that cancer was the leading cause of death in the nation for the past decade, claiming more than 80,000 lives annually (UICC). As medical strategies shift from treatment to prevention, Thai readers have the opportunity to benefit from a science-backed toolset—ranging from dietary tweaks and exercise to specific cancer screenings and vaccines—that dramatically cuts cancer risk.
Drawing on recent research, “How to decrease your risk of cancer? Here’s what an oncologist says” (Washington Post, 2025), distills decades of scientific evidence into 11 actionable steps:
1. Eat More Fruits and Vegetables
A major European study following 27,000 participants found high consumption of cruciferous vegetables—like cabbage, broccoli, and cauliflower—reduced the risk of at least six types of cancer, while fruit intake lowered risk for seven (Washington Post). Most vegetables, especially high-fiber varieties, offer protection, echoing traditional Thai culinary practices heavy in greens and herbs.
2. Favor Plant Oils Over Butter
Data from the large US Nurses’ Health Study link frequent butter consumption to higher cancer mortality, while plant-based oils such as olive and canola decrease risk. Thai diets often use vegetable oils, and incorporating more “nam man manao”—lime-infused or olive oils—fits both tradition and science.
3. Limit Red and Processed Meats, Especially Grilled
Evidence draws direct lines from red and processed meats to colorectal cancer, with high-heat cooking (such as popular Thai barbecue styles) adding further risk. Adjusting how often—and how—they’re enjoyed, as well as choosing chicken or plant-based proteins, would align with the latest findings.
4. Reduce Sugary and Ultra-Processed Foods
Analysis from the United Kingdom and elsewhere links sugar-sweetened drinks and “ultra-processed foods”—think chips, instant noodles, sweet drinks, and processed snacks—to higher cancer risk. Thai convenience stores abound with such items, yet cutting back could offer sizable benefits.
5. Protect Against UV Radiation
Over three-quarters of global skin cancer cases are attributed to UV exposure, including from tanning beds. Indoor tanning—less common in Thailand but growing—and chronic sun exposure are major risk factors (Washington Post), with fair-skinned Thais and those working outdoors especially vulnerable. Hats, sunglasses, and SPF 30+ sunscreen on outings are strongly advised.
6. Minimize Alcohol Intake
Alcohol’s role in multiple cancers, not only in Western but Asian populations, is well established; the American Cancer Society attributes about 5–6% of new US cancer cases to drinking, with breast cancer a surprising leading category. Because risk is dose-dependent, less is always better.
7. Ensure HPV Vaccination
Yearly, HPV causes nearly 700,000 cancers globally—most commonly cervical cancer, but also in other body areas. Since the national HPV vaccination rollout, fewer young Thais contract the virus, but uptake remains low. A 2024 study at Siriraj Hospital—the nation’s largest referral center—found that just 6.9% of women undergoing screening had received the vaccine, even though 9.3% still tested positive for high-risk HPV strains (Asian Pacific Journal of Cancer Prevention, 2024). Researchers at Siriraj underline the urgent need to increase vaccine coverage, especially among teens.
8. Get the Hepatitis B Vaccine
Chronic hepatitis B remains the leading cause of primary liver cancer in Asia, particularly in the region’s high-prevalence clusters(Washington Post). Thai vaccination programs have reduced rates in children, but adults should check with healthcare providers and undergo testing or vaccination if unsure.
9. Participate in Cancer Screening
Colonoscopy stands out as a unique test that actually prevents cancer by allowing removal of pre-cancerous growths. Yet, cultural apprehensions and limited access in rural Thailand hamper widespread uptake. Here, emerging non-invasive screening methods are game-changers:
A 2023–2024 multicenter study at Mahidol University demonstrated Thailand’s first successful implementation of multitarget stool DNA testing, with over 91% sensitivity and 90% specificity for colorectal cancer (MedicalXpress, 2024). The “COLOTECT” kit, requiring no dietary restrictions or special equipment, dramatically lowers barriers to early detection, helping especially those who are reluctant to undergo traditional colonoscopies.
10. Exercise Regularly
A 2024 study confirmed that as little as two hours of moderate activity per week cuts the risk of several major cancers, including breast, colon, and lung (Washington Post). Thai cultural forms of exercise—from morning “aerobic dances” in public parks to Buddhist walking meditation—fit perfectly into these recommendations. The American Cancer Society advises 150–300 minutes of moderate aerobic activity per week.
11. Achieve and Maintain Healthy Weight
Obesity, a growing concern in Thailand, is known to increase risk for 13 types of cancer, through mechanisms such as chronic inflammation and insulin resistance. Recent meta-analyses confirm that sustained weight loss by any method—be it diet, bariatric surgery, or newer diabetes medications—results in lower cancer risk (Washington Post). Increasing awareness and expanding healthcare support are crucial steps for the Thai community.
Eliminate Tobacco Use
The American Cancer Society points out that tobacco is the single largest contributor to preventable cancer. In Thailand, anti-smoking campaigns stretch back decades, but hookah and new e-cigarette trends risk undermining past progress. Thai public health officials advocate not only for quitting cigarettes, but for vigilance around all forms of tobacco and “krathom” derivatives.
Expert Opinions and Recommendations
A prominent voice from the Washington Post article, Professor Mikkael A. Sekeres, stresses: “It’s never too late to stop. People who stop smoking reduce their cancer risks substantially—the risk of lung cancer drops by half in 10–15 years, and actually falls to almost nonsmoker levels for those who quit by age 40.” (Washington Post)
Research teams at Siriraj Hospital urge: “The prevalence of high-risk HPV remains concerningly high, and vaccine uptake is still limited. Broadening education and access, especially in underserved populations, will be vital for Thailand’s cervical cancer elimination target.” (APJCP, 2024)
A senior preventive medicine researcher at Mahidol University adds: “Multitarget stool DNA testing holds transformative promise for colorectal cancer screening in our country, especially where traditional colonoscopy is underutilized.”
Historical and Cultural Context
Cancer prevention in Thailand draws from a unique blend of modern medicine and longstanding traditions. Thai cuisine’s use of aromatic herbs—galangal, lemongrass, turmeric—many of which have been studied for anti-cancer properties (PubMed), exemplifies the synergy of local wisdom and global research. Buddhist principles extolling moderation in eating and mindful living further align with recommendations around diet, alcohol, and stress.
National awareness programs, including cancer awareness months and “Bike for Dad”-style mass exercise events, reinforce risk-reducing behaviors, while regional variations in diet, occupation, and healthcare access shape cancer burdens differently through the country.
Future Trends and Potential Impact
The landscape of cancer prevention in Thailand is shifting. Widespread adoption of next-generation screening technologies like stool DNA testing and expansion of mobile HPV vaccination teams could close gaps in early detection. Integration of personalized risk assessments, based on genetic, behavioral, and environmental data, promises even more targeted interventions.
However, challenges remain. Obesity and diabetes rates are rising, driven by urban lifestyles and processed food consumption (Asian Pacific Journal of Cancer Prevention). Vaccine skepticism, particularly regarding HPV, must be countered with community engagement and clear communication.
Actionable Advice for Thai Readers
- Incorporate a diverse range of fruits, vegetables, and whole grains into your diet; favor Thai-style leafy dishes and minimize red meat and processed snacks.
- Choose plant-based oils over animal fats—try swapping coconut or palm oil for olive or canola where appropriate.
- Limit sugary drinks and ultra-processed foods; read labels for hidden additives and embrace home-cooked meals.
- Protect your skin from the sun’s rays—wear hats, long sleeves, and use sunscreen, especially when outdoors or at the beach.
- Keep alcohol intake to a minimum, and understand that “less is better” for cancer prevention.
- If you’re under age 45, check your HPV vaccination status; encourage daughters, nieces, and students to receive the vaccine.
- Confirm your hepatitis B vaccination status and request a blood test or immunization if in doubt.
- Seek out recommended cancer screening tests; if hesitant about colonoscopy, ask your clinic about non-invasive stool DNA testing.
- Join a community fitness group or try moderate individual exercise for at least 2.5 hours per week.
- Work towards a sustainable healthy weight with support from family, healthcare teams, and Thai wellness programs.
- Avoid all forms of tobacco and be wary of emerging vaping and herbal alternatives.
By blending the wisdom of global research with local Thai strengths, each reader can take science-based steps to cut their cancer risk for years to come.
Sources: