Live a Healthy Lifestyle
Don’t smoke: Lung cancer is the most common cancer in the world.
Maintain a healthy body weight: Obesity is on course to
overtake tobacco as the leading cause for cancer in the United States.
Reduce stress: Emotions and cancer are connected.
Men who are depressed have been found to have more pancreatic cancer.
Nurture positive thoughts and emotions.
Exercise often: The incidence of all forms of cancer correlates
with a lack of physical fitness.
The American Cancer Society says at least 30 minutes a day
of dedicated exercise above and beyond
the usual activities of daily life
on five or more days a week is needed to reduce your cancer risk.
Regular exercise reduces the risk of breast cancer in women.
Get plenty of sleep: Lack of sleep can lead to a breakdown
in immunity, which in turn makes your body
more susceptible to cancer.
Get some sun: Twenty minutes of sunshine
a day can reduce your risk.
Use sunscreen: If you’ll be in the sun for a longer period,
and get an annual skin exam from a dermatologist.
Eat the Right Foods
Eat your veggies: Simply eating more vegetables and fruits
could eliminate about 20 percent of cancers.
Eat less fat: By avoiding animal products,
you can double this number, preventing two of every five cancers,
according to the Physicians Committee for Responsible Medicine.
Eat Less Meat: No more than 18 ounces of red meat per week.
Every additional 1.7 ounces increases your cancer risk by 15 percent.
Avoid grilled, broiled, and fried meat.
Never eat processed meat: Every 1.7 ounces of processed meat
consumed per day increases
the risk of colorectal cancer by 21 percent.
Be a Vegetarian if you can: Vegetarians have dramatically
lower cancer rates, as much as 50 percent.
Cut back on dairy: Men who consume 2½ servings or more
of dairy per day are 30 percent more likely
to develop prostate cancer.
Go Soy: Men who drink soy milk more than once a day
have a 70 percent reduced rate of prostate cancer.
Less calcium: High calcium diets are also associated
with higher prostate cancer risk.
Avoid: Sugar, salt, moldy food, alcohol, and saturated
and hydrogenated oil.
Use olive oil: Populations with an olive oil rich diet,
such as Mediterranean cuisine, have a lower incidence of cancer.
Greek women have a much lower rate of breast cancer.
Eat cancer-fighting foods: Garlic has been shown
to be an effective inhibitor of the cancer process.
Drinking three or more cups of green tea a day
reduces the likelihood of stomach and esophageal cancer.
Other cancer-fighting foods include: tomatoes,
whole grains, citrus fruits, blueberries, apple peels, kale, spinach,
fava beans, soy, onions, squash, sweet potatoes, apricots, grapefruit,
grapes, lemons,mangoes, papayas, peaches,
persimmons, strawberries, tangerines,
and curciferous vegetables such as cabbage, cauliflower,
brussels sprouts and bok choy.
Increase fiber intake: High fiber diets are associated
with lower colon cancer rates.
Take vitamins: It is impossible to get adequate nutrients
for optimal health from diet alone.
Take a multivitamin with 800 mcg of folic acid.
If you drink alcohol, take additional folic acid.
Take additional cancer-fighting supplements: Selenium
has been shown to have the ability to slow
or even stop cancer growth. Take it with vitamin E.
Probiotics promote the growth of healthy bacteria in the colon
and reduce the conversion of bile acids into carcinogens.
Vitamin D suppresses angiogenesis, the formation of new blood vessels
that nourish the growth of tumors.
Take 1000 IU a day. Consider taking CoQ10, omega-3, milk thistle,
palmetto (men only), nattokinase, acetyl-L-carnitine, extra vitamin C,
alpha lipoic acid, zinc, and beta-carotene.
Avoid ndustrial areas: Industrial toxins have estrogenic properties
which may be at the root of increased breast cancer and other cancers.
Limit the use of skin and cosmetic products: The average American
is exposed to 100 distinct chemicals
from personal care products a day.
Many of these are hormone-mimicking agents, and many are known carcinogens.
Avoid products containing parabens,
which have been detected in human breast tumors.
Beware of personal products containing phthalates,
which soak into the skin, accumulate and are suspected to contribute to cancer.
Don’t dye your hair: People who use hair dyes
at least once a month
for a year may be more likely to develop bladder cancer.
Throw away your Teflon: Don’t cook with pans
coated with nonstick chemicals.
Limit radiation: Be aware that radiation accumulates
in the body and avoid unnecessary CT scans such as full body scans.
Get mammograms from radiologists at academic medical centers.
Avoid unnecessary X-rays.
Avoid: asbestos, chlorinated tap water, electric and magnetic fields,
pesticides, PBDEs, and phthalates.
This chart was prepared by David Bunnell and reviewed by Dr. Frederic Vagnini.
It is presented as information only and not intended as a substitute for advice from your medical doctor.