10 Common Examples of Carcinogens (and How to Reduce Your Exposure to Them)

Carcinogens are substances that can cause cancer. Carcinogens are all around us, and likely in places you didn’t even realize — including in the food we eat, the air we breathe, and the products we use. 

Carcinogens are dangerous because they have the potential to cause cancer. Usually, this risk comes from ongoing exposure for a long period of time. Being exposed does not mean that you will get cancer. But your risk of getting cancer could be higher. 

Once you know carcinogens are present, you can take steps to avoid them or lower your exposure. 

10 examples of carcinogens in our daily lives

Here are 10 common examples of carcinogens, along with how you can reduce your exposure to each.

1. Browned and crispy foods

Cooking starchy foods in a way that causes them to brown could create carcinogens. This includes frying potatoes, toasting bread, and even roasting coffee. 

It turns out the high heat that browns our foods leads to the formation of a substance called acrylamide. In animal studies, giving acrylamide in high doses (higher than normal human consumption) increases cancer risk. 

There may be ways to reduce the formation of acrylamide, such as by frying potatoes to a lighter yellow color or not over-toasting your bread.

2. Sunlight

Sunlight and ultraviolet rays (UV) are impossible to avoid. But too much exposure increases skin cancer risk. If you spend a lot of time in the sun or at tanning beds, you increase your UV exposure and boost your skin cancer risk. 

The good news is, there are easy ways to avoid too much exposure, such as: 

• Wearing sun protection like hats and protective clothing

• Applying sunscreen

• Avoiding midday sun 

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3. Processed meat 

A cold-cut sandwich can hit the spot, but those deli meats can contain carcinogens and increase your risk of cancer. Processed meats are preserved with chemicals like nitrates and nitrites. They are also cooked at high heat, which creates polycyclic amines and heterocyclic amines. 

To lower your exposure to carcinogens in meat, try:

• Avoiding processed meats

• Decreasing your portion size

• Replacing deli meat with alternatives like fish or tofu

4. Tobacco 

Tobacco is all around us and is the leading cause of cancer. There is risk from smoking it yourself, but also from secondhand smoke when you’re around someone else who is smoking. 

Tobacco can lead to many different types of cancer, including: 

• Lung cancer

• Throat cancer

• Esophageal cancer

• Colon cancer

• Bladder cancer

Even a little bit of exposure increases your cancer risk. Talk with your healthcare provider about getting the help you or your loved ones need to quit smoking.

5. Radon

Radon is a silent and odorless gas that is naturally produced in rocks and soil. It makes its way into water and the air of enclosed spaces without good ventilation (like basements). 

Radon exposure increases risk of lung cancer. The only way to know if you have elevated radon levels is to test your level. If your level is elevated, you can then take steps to mitigate it such as by improving air flow and ventilation.

6. Air pollution

Polluted air and exhaust from vehicles can also increase cancer risk, particularly lung cancer as well as other cancers such as breast cancer. 

While it may seem impossible to avoid sometimes, try to avoid exposure to engine exhaust for too long. If you cannot avoid air pollution or levels around you are high, you can consider wearing a mask or using an air filter to help remove some particles from the air you breathe. 

7. Bisphenol A 

Bisphenol A (BPA) is a chemical found in many products, from water bottles to canned foods and tupperware. It can  leak into foods stored in those products. BPA can mimic the hormone estrogen, and it may increase the risk of cancer such as prostate or breast cancer. 

You can avoid products with BPA by looking for “BPA-free” labels and not heating plastics, since this can leak BPA.

8. Alcohol

Alcohol is in many products, from alcoholic drinks to mouthwash and medications. Alcohol consumption has been linked to different types of cancer including:

• Liver cancer

• Breast cancer

• Esophageal cancer

This is thought to be due to the chemicals from alcohol, the damage alcohol can cause to DNA, and the changes alcohol can cause in hormones, including increased estrogen levels. 

To limit this risk, try to avoid drinking more than the recommended amount of alcohol, which is one drink a day for women and two for men.

9. Formaldehyde

Formaldehyde is a chemical present in many household items including:

• Wood products

• Glues

• Paints

• Soaps

• Hair dye

It is also produced while using gas stoves. You can check on the formaldehyde level of products before putting in new furniture or products in your home. Some indoor plants can help lower levels. It’s also important to make sure you have ventilation — including turning on the fan when cooking on your gas stove.

10. Polychlorinated biphenyls 

Polychlorinated biphenyls (PCBs) are man-made chemicals that have been used in electrical equipment and plastics. PCBs are no longer produced because of their toxicity and cancer risk. But they are still present in soil and water and in foods like meat, fish, and dairy. 

You can avoid PCBs by avoiding contaminated foods and avoiding exposure to equipment or soil that may contain it.

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Written by:

Christina Palmer, MD

Christina Palmer, MD, is a board-certified family physician with a focus on chronic care management, women’s health, and mental health. She’s the co-author of “Open Heart: When Open-Heart Surgery Becomes Your Best Option.”.

Edited by:

Renée Fabian, MA

Renée Fabian is the senior pet health editor at GoodRx. She’s worked for nearly 10 years as a journalist and editor across a wide range of health and well-being topics.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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