The One Thing Oncologists Are Begging You to Stop Doing In 2025

While there’s no wrong time of year to make a commitment to stop a habit that’s sabotaging your health, you’ll be in good company if you use January 1 to start fresh. It’s when the season of overindulgence is officially over and many people are ready to get back into a healthy routine.

Instead of making a long list of New Year’s resolutions, why not go all in on one big one? According to oncologists we talked to, ceasing one common habit will drastically decrease the risk of cancer as well as other health conditions including heart disease and dementia. In fact, this habit is so detrimental to health that they’re begging people to stop doing it.

Related: ‘I Was Diagnosed With Cancer at 19 and Again at 39—These Were the Very First Symptoms I Noticed’

The #1 Habit to Quit In Order to Lower Your Risk of Cancer, According to Oncologists

If you are one of the 49.2 million Americans who use tobacco (nearly one in five), Dr. Ivy Riano, MD, a thoracic oncologist at the Dartmouth Cancer Center, is begging you to make 2025 the year you stop. “Kicking this addiction is one of the most impactful decisions someone can make for their health, benefiting both themselves and those around them,” she says.

Dr. Ankit Madan, MD, an oncologist with MedStar Health, also says that ceasing tobacco use is the most powerful change someone can make for their health. “Smoking is associated with an increased incidence of heart disease, stroke and various types of cancers,” he concurred.

Scientific research shows that tobacco use is directly linked to causing at least 16 types of cancer with the two most common types of cancer it causes being lung cancer and bowel cancer. It’s also strongly linked to heart disease and dementia. But it’s never too late to quit. “Adults who quit smoking between age 25 to 34, 35 to 44, or 45 to 54 years of age gain about 10, nine, and six years of life, respectively,” Dr. Madan noted.

Related: ‘I’m a Doctor and Cancer Researcher at Yale, and This Is the One Thing I’m Begging You To Never, Ever Do’

How to Quit Using Tobacco for Good

It isn’t exactly breaking news that using tobacco is detrimental to health. If you smoke or vape, you likely already know it’s bad for you; the problem is that you don’t know how to quit. Tobacco is addictive and while giving it up isn’t easy, it certainly isn’t impossible.

“Quitting smoking is challenging, but with the right strategies and support, it is entirely achievable,” Dr. Riano says. She recommends setting a clear date for when you are going to quit—for good. When making a plan to quit, Dr. Riano says it’s important to identify your triggers and have a plan for what you will do instead of using tobacco in those moments.

Related: ‘I’m an Oncologist, and This Is the Breakfast I Eat Almost Every Day for Cancer Prevention’

For example, if you tend to smoke or vape while drinking alcohol, you could choose to make sure you have gum to chew instead when you go out. Or, you may choose to refrain from drinking alcohol because it causes you to smoke or vape. If you use tobacco during breaks from work or after dinner, Dr. Madan recommends going for a walk and listening to music instead. That way, instead of engaging in a habit that takes years off your life, you’ll be doing something that adds years to it.

If going cold turkey feels too overwhelming, Dr. Madan recommends breaking up your goal to quit using tobacco into smaller, incremental goals. This can look like slowly decreasing the amount of times you use tobacco per day until you are able to give it up completely.

🩺 SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week 💊

“Two key ingredients for achieving your health goals are discipline and consistency. Any healthy habit when done consistently over a long period of time will improve your overall physical and mental health,” Dr. Madan advises. To stay disciplined and committed, both oncologists say that having support from friends and family is key. Tell the people you spend the most time with about your commitment to stop using tobacco and ask them to help support you.

If you break your commitment to stop using tobacco, Dr. Madan urges you not to give up trying. “A person will likely not succeed in quitting an unhealthy habit in one attempt. It is imperative that one continues to try until he or she is successful,” he said. “For a smoker, it usually takes five attempts on average to quit smoking.” Instead of giving up, learn from your mistake (what triggered you and how can you prevent it from happening again?) and start over.

“Take it one day at a time and focus on the benefits,” Dr. Riano says. Remember why you’ve decided to quit using tobacco and every time you are tempted, remind yourself of it. With dedication, a solid plan for overcoming triggers and social support, your goal can become a reality. You’ve got this! 

Up Next:

Related: Worried You’ll Gain Weight If You Quit Smoking? Read This.

Sources

• Dr. Ivy Riano, MD
• Dr. Ankit Madan, MD