According to research reviewed by Gram, Korean adults who most closely followed World Cancer Research Fund cancer prevention guidelines had lower risks of dying from any cause. In a 2026 study of 108,299 adults followed for nearly 14 years, women in the top-scoring group had 29% lower all-cause death risk when smoking was included.
A large study of Korean adults, reviewed by Gram Research analysis, found that people who followed cancer prevention guidelines from the World Cancer Research Fund and American Institute for Cancer Research were less likely to die during the study period. The research followed 108,299 adults aged 40 to 69 for nearly 14 years and recorded 5,045 deaths. Women with the highest scores had a 22% lower risk of death from any cause. When smoking was added to the score, women’s risk of death from any cause was 29% lower, and their risk of dying from heart disease was 33% lower. Men showed similar patterns. These findings come from an observational study, so they show a link rather than proof that the habits caused the lower risk. Still, they support the idea that everyday habits matter for long-term health.
Key Statistics
A 2026 prospective cohort study of 108,299 Korean adults found that women with the highest adherence to World Cancer Research Fund and American Institute for Cancer Research guidelines had a 22% lower risk of all-cause mortality than women with the lowest adherence.
In the same 2026 cohort study, women in the highest group on the expanded score, which included smoking status, had a 33% lower risk of cardiovascular disease death over an average follow-up of 13.9 years.
The study recorded 5,045 deaths among 108,299 adults aged 40 to 69 who were followed for an average of 13.9 years in the Health Examinees-Gem Study.
The Quick Take
- What they studied: Researchers asked whether people who follow cancer prevention advice, such as staying lean, being active, eating well, limiting alcohol, and not smoking, are less likely to die from any cause, from cancer, or from heart and blood vessel disease.
- Who participated: The study included 108,299 adults in South Korea, aged 40 to 69, who joined the Health Examinees-Gem Study between 2004 and 2013. Participants were tracked for an average of about 13.9 years.
- Key finding: Women who scored highest on the cancer prevention guidelines had a 22% lower risk of death from any cause than women who scored lowest. When smoking was included in the score, women in the top group had a 29% lower risk of death from any cause and a 33% lower risk of death from heart and blood vessel disease. Men showed similar results with the expanded score.
- What it means for you: Following these everyday habits appears to be linked to a lower chance of dying early. The study cannot prove cause and effect, and it was done in one population, so the exact size of the benefit for you is uncertain. Still, the habits themselves are widely supported for good health.
The Research Details
This was a prospective cohort study, meaning researchers recruited a large group of people, recorded their habits at the start, and then followed them over time to see who died and why. The participants came from the Health Examinees-Gem Study, a large Korean health project that collects detailed information about people’s lifestyles, body measurements, and health.
At the start of the study, each person received a score based on the World Cancer Research Fund and American Institute for Cancer Research recommendations. The score looked at body fatness, physical activity, diet, and alcohol use. For women, breastfeeding was also included. The researchers then created a second, expanded score that added smoking status. Participants were sorted into three equal groups, called tertiles, from lowest to highest adherence.
Researchers then tracked deaths over an average of nearly 14 years and identified 5,045 deaths. They used statistical models that adjusted for other factors, such as age and existing health conditions, so that the comparison between groups was as fair as possible.
A cohort study that follows people over many years is well suited to asking whether everyday habits relate to long-term outcomes like death. Because it tracks people as their lives unfold, it can reveal patterns that short experiments cannot. The large number of participants and the long follow-up give the results more weight. Adjusting for other factors also helps separate the effect of habits from other influences, although it cannot remove them completely.
The study is large, includes more than 100,000 adults, and follows them for nearly 14 years, which are real strengths. Deaths were recorded over a long period, and the researchers used standard scoring methods and statistical tools. However, the study is observational, so it can show associations but not prove that the habits directly prevented deaths. Habits were measured at the start, and people may have changed them later. The journal’s impact factor is not provided in the source data, so readers should judge the publication based on its peer-review process and the study’s design.
What the Results Show
The main result was that people who followed the cancer prevention guidelines more closely had a lower risk of death. For women, the highest-scoring group had a hazard ratio of 0.78 for death from any cause, which means about a 22% lower risk compared with the lowest-scoring group. The 95% confidence range was 0.69 to 0.87, which suggests the result is fairly precise.
When smoking was added to the score, the links became stronger. Women in the highest group had a 29% lower risk of death from any cause (hazard ratio 0.71), a 25% lower risk of cancer death (hazard ratio 0.75), and a 33% lower risk of heart and blood vessel disease death (hazard ratio 0.67). The heart-related result had a wider range of uncertainty, so it should be read with more caution.
Men showed similar associations with the expanded score. The pattern suggests that the overall habit profile, including avoiding smoking, may matter across both sexes, although the reported results for men were described as similar rather than detailed in the abstract.
The expanded score, which included smoking, showed the clearest links to lower risk. This suggests that not smoking may be one of the most influential parts of the overall pattern, though the study did not isolate smoking’s effect on its own. The findings also suggest that a combined approach to healthy habits may be more useful than focusing on just one factor.
Previous research has repeatedly linked healthy eating, regular physical activity, maintaining a healthy weight, limiting alcohol, and avoiding tobacco with lower rates of chronic disease and early death. This Korean study adds evidence from an Asian population and supports the idea that cancer prevention guidelines also relate to heart disease and overall survival. It is consistent with the broader view that many chronic diseases share the same modifiable risk factors.
The study is observational, so it cannot prove that following the guidelines caused the lower risk of death. People who follow health advice may also differ in other ways, such as income, access to care, or general health awareness, even though researchers adjusted for many factors. Habits were measured at the start of the study, and they may have changed over the 14 years. Diet and activity are often self-reported, which can introduce errors. The study was conducted in Korean adults, so the results may not apply equally to other populations. Results for men and for heart disease were less detailed in the summary, and some estimates had wide ranges of uncertainty.
The Bottom Line
Based on this study and the wider body of research, adults may benefit from keeping a healthy body weight, being physically active, eating plenty of plant foods, limiting alcohol, and avoiding tobacco. Confidence is moderate for the overall pattern because many studies point the same way, but confidence in any single exact percentage from this study is lower because it is observational.
Adults in middle age and older who want to protect long-term health may find these findings useful. People who smoke may find the smoking results especially relevant. Those with specific medical conditions, pregnant people, or people who are underweight or have a history of eating disorders should talk with a doctor or dietitian before making major changes. Children and teenagers are not the group studied here, so the results do not directly apply to them.
Health benefits from habit changes can begin within weeks, such as better energy and sleep, but reductions in long-term disease risk usually build over years. This study followed people for nearly 14 years, which suggests that consistent habits over many years are what matter most. Quitting smoking, in particular, can lower risk noticeably over time.
Frequently Asked Questions
Does following cancer prevention guidelines help you live longer?
Research shows that adults who followed cancer prevention guidelines more closely had lower death rates. In a 2026 Korean study of 108,299 adults, women with the highest scores had a 22% lower risk of death from any cause, though the study shows an association rather than proof of cause.
What habits are included in the WCRF/AICR cancer prevention score?
The score includes body fatness, physical activity, diet, and alcohol consumption. For women, breastfeeding is also counted. Researchers added smoking status to create an expanded score, which showed the strongest links to lower mortality in the study.
Does quitting smoking lower the risk of heart disease death?
Adding smoking status to the score produced stronger results. Women in the highest-scoring group had a 33% lower risk of cardiovascular disease death than those in the lowest group. The study did not isolate smoking alone, so the combined habits likely contribute together.
How long does it take to see benefits from healthier habits?
Some benefits, like better energy and sleep, may appear within weeks. Lower long-term disease risk usually builds over years. This Korean study followed adults for nearly 14 years, suggesting that consistent healthy habits over many years matter most for reducing early death.
Want to Apply This Research?
- Track a weekly checklist with five measurable items: days per week of at least 150 minutes of moderate activity, servings of vegetables and fruit per day, servings of whole grains or legumes per day, number of alcoholic drinks per week, and smoke-free days. Log the waist measurement once a month to track body fatness.
- Set one small goal each week, such as adding one extra serving of vegetables daily, taking a 20-minute walk after dinner, or replacing one sugary drink with water. Use the app’s reminders to build the habit and celebrate streaks of consistent behavior.
- Review the weekly checklist monthly and look for trends over three to six months. Recheck waist size, activity levels, and smoking status every three months. Share a summary with a doctor at annual checkups so that long-term progress can guide care decisions.
This article summarizes an observational cohort study and is for general education only. It does not provide medical advice. The findings show associations between lifestyle habits and mortality in Korean adults and do not prove cause and effect. Talk with a doctor, registered dietitian, or other qualified health professional before making changes to your diet, physical activity, alcohol use, or smoking habits, especially if you have a medical condition, are pregnant, or take medication.
This research translation is published by Gram Research, the science division of Gram, an AI-powered nutrition tracking app.