These Habits May Increase Your Risk for Oral Cancer

You might already know that smoking increases your risk of oral cancer. But did you know that skipping dental cleanings, having unsafe sex or even forgetting lip balm could, too? An estimated 59,000 new cases of oral or oropharyngeal cancer will be diagnosed in 2025. Thankfully, protecting yourself from most of the risk factors for this devastating disease is well within your reach. 

“Oral cancer can go unnoticed and is difficult to find because many people are often asymptomatic in the early stages,” says Jennifer L. Armendariz, RN, FNP-C, AOCNP. “The good news is that your dentist may be the one who notices some early changes in the tissue.” Early detection is key, as survival rates may increase by more than 50% when most oral cancers are caught early before they can spread to other parts of the body.

But what’s even better than early detection? Prevention. We asked the experts to break down the everyday behaviors that increase your risk of oral cancer, and the steps you can take to protect yourself. 

Smoking or Chewing Tobacco

If there’s one habit to kick (or never start) for your oral health, it’s using tobacco. “Smoking or chewing tobacco is the leading cause of oral cancer,” says Brannon Blount, M.S., RDN, LDN. “The carcinogens damage cells in the mouth and throat, making tobacco users several times more likely to develop oral cancer.”

It’s not a small risk, either. Compared to people who don’t smoke, smokers are six times more likely to develop oral cancer. However, any type of tobacco spells trouble. In fact, nearly one-third of all oral cancer cases worldwide are linked to smokeless tobacco. “Most of my oral cancer patients that I see have been lifelong smokers,” says Blount. No matter how you use it, tobacco directly exposes the cells in and around the mouth to over 70 known carcinogens. If you do smoke, it’s not too late to stop. Research shows that five years after quitting tobacco, a smoker’s odds of developing oral cancer drop by half. And after 10 years, they’ll have the same risk as someone who has never smoked. 

Drinking Alcohol

A nightly cocktail or glass of wine may seem innocent enough. However, it could be doing more harm than you realize. “Alcohol weakens the protective lining of the oral mucosa,” says Armendariz. “This allows other carcinogens to damage the underlying tissues.” Research has found that just one alcoholic drink a day increases a person’s risk of developing mouth cancer by 40% compared to someone who never drinks. For people who have two daily drinks, the risk jumps to 97%, roughly doubling their chances of developing mouth cancer compared to non-drinkers. Those odds increase substantially the more alcohol someone drinks. One study found that heavy drinkers (defined as having 10 or more alcoholic drinks a day) are eight times more likely to develop cancer of the oral cavity than non-drinkers.

The risk skyrockets even more when you combine smoking and drinking. Once alcohol weakens the oral mucosa’s protective lining, tobacco carcinogens have a much higher chance of penetrating and damaging the tissue. Combining these two habits can increase the odds of oral cancer by 30 times, according to the American Cancer Society.

Having Unprotected Sex

You may not think of oral cancer as a sexually transmitted disease. Yet, the reality is that human papillomavirus (HPV) is found in 60% of all oral cancer cases. “HPV is the leading cause of oral pharyngeal cancer,” says Armendariz, explaining that two types of HPV (16 and 18) are associated with oral cancer development. 

HPV can be transmitted to the mouth through oral sex. And it’s much more common than you may think. An estimated 50% of sexually active adults will get HPV at some point in their lives, with 80% of women being infected with it before age 50. Yet, HPV rarely presents visible symptoms. Fortunately, vaccinations can help prevent the spread of this STD, decreasing the number of HPV-related cancers, including oral cancer, by 90%. The vaccine is usually given to children and adolescents. But there are times when adults may benefit from it as well. If you are sexually active, under the age of 45 and haven’t received the HPV vaccine, speak to your health care provider to find out if it’s right for you. Using a condom can also provide protection.

Skipping Dental Cleanings

Those twice-yearly cleanings are crucial for maintaining a healthy mouth. They are also your first line of defense for catching oral cancer early. During routine exams, dentists check for unusual spots, sores that won’t heal, or tissue changes that could signal early-stage oral cancer, often catching it before more pronounced symptoms appear.

Regular dental visits may even help prevent oral cancer from developing, by keeping your mouth healthy. That’s because chronic gum inflammation and bacterial buildup create an environment where cancer can more easily develop. Regular dental cleanings can target both of these and have been shown to reduce oral cancer risk 25%. What’s more, research shows that people with frequent dental visits have a 23% better chance of surviving oral cancer if they do develop it. 

Habits That May Lower Oral Cancer Risk

• Avoid tobacco and limit or avoid alcohol: “The most powerful steps you can take to lower oral cancer risk are to quit tobacco and limit alcohol,” says Blount. Avoiding tobacco should be a top priority, but cutting back on both of these will offer the most significant protection. 
• Get vaccinated: While the HPV vaccine is recommended for children and young teens, anyone can benefit, as this STD is a leading cause of throat and cervical cancers. “HPV is linked to many cases of oral cancer,” notes Armendariz. “It’s best to get the vaccination before a person is infected with HPV.” If you haven’t been vaccinated, talk to your health care provider to find out if you’re a candidate.
• Protect your lips from the sun: Your lips need SPF protection just like the rest of your skin. “When outdoors, make sure you’re using sunscreen and don’t forget about applying lip balm with sunscreen to your lips,” advises Armendariz. 
• Get regular dental checkups: Those twice-yearly visits aren’t just about clean teeth and cavity prevention. They’re essential for cancer screening. When your dentist examines your mouth for changes, discolorations or abnormalities during routine exams, they can detect precancerous changes early on, says Armendariz. 
• Eat plenty of fruits and veggies: “A diet high in fruits and vegetables provides antioxidants and phytochemicals that help protect oral tissues from DNA damage and inflammation,” says Blount. Aim for a colorful variety like leafy greens, dark-colored berries, citrus fruits and cruciferous veggies for a broad range of powerful cancer-fighting nutrients. 

Our Expert Take

Oral cancer may not be on your radar, but it should be. The good news is that there are steps you can take to substantially reduce your risk. These include quitting tobacco, limiting alcohol, staying up to date with HPV vaccines and visiting the dentist for regular checkups. If you’re already doing all these things, small changes like using lip balm with SPF and eating plenty of antioxidant-rich fruits and vegetables every day can offer even more protection.