Small Steps to Make Big Changes- How to Reduce Risk of Cancer
1. “Time Your Eating” – Embrace an Early Dinner
Why it matters: Studies suggest eating earlier in the evening and avoiding late-night snacking may reduce the risk of breast and prostate cancers.
Science: Circadian rhythms regulate hormone levels; eating late can disrupt these rhythms and increase inflammation.
Tip: Try finishing dinner at least 2–3 hours before bedtime.
2. “Spice Up Your Life” – Especially With Turmeric & Garlic
Turmeric: Anti-inflammatory and may reduce the growth of precancerous cells.
Garlic: Contains allicin, which may reduce colorectal cancer risk.
Tip: Add turmeric with black pepper (boosts absorption) to soups or roasted veggies, and use raw garlic in dressings or dips.
3. “Filter Your Water” – Especially If You’re on Well Water
Why it matters: Arsenic and nitrates in well water (or old municipal lines) can be carcinogenic.
Tip: Use a certified water filter or get water tested annually, especially in rural areas.
4. “Upgrade Your Sunscreen Game” – Physical, Not Just Chemical
Why it matters: Physical (mineral) sunscreens with zinc oxide or titanium dioxide block UV more safely. Avoid sunscreens that contain high level of benzene as they increase risk of cancers like leukemia.
Tip: Look for SPF 30+ mineral sunscreens labeled “broad-spectrum,” and encourage daily use—even on cloudy days.
5. “Ditch the Air Fresheners” – Go Natural
Why it matters: Many air fresheners contain formaldehyde and phthalates, which may be endocrine disruptors or carcinogenic.
Tip: Use essential oil diffusers, simmering herbs on the stove, or plants like peace lilies to freshen air naturally.
6. “Know Your Vitamin D Level” – Don’t Guess
Why it matters: Low vitamin D levels are linked to higher risks of colon, breast, and prostate cancer.
Tip: Get your vitamin D levels tested. Supplement under medical guidance to stay in the optimal 40–60 ng/mL range.
7. “Watch the Plastics” – Especially When Heating Food
Why it matters: BPA and other chemicals can leach from plastic containers, especially when heated.
Tip: Store and heat food in glass or stainless steel. Avoid plastics labeled with recycling codes 3 (PVC), 6 (PS), and 7 (PC).
8. “Get Moving Every Hour” – Not Just Once a Day
Why it matters: Sedentary behavior (sitting too long) is a separate risk factor from not exercising.
Tip: Stand or walk for 5 minutes every hour, especially if they work at a desk. Suggest a reminder app or wearable.
9. “Keep Your Gut Happy” – It Could Save Your Life
Why it matters: A healthy microbiome helps regulate inflammation and immunity—both key in cancer prevention.
Tip: Eat fermented foods like kefir, kimchi, or miso. Add prebiotic fiber (from bananas, garlic, asparagus).
10. “Don’t Just Detox Your Body—Detox Your Calendar”
Why it matters: Chronic stress increases cortisol and inflammation, both linked to cancer development.
Tip: Encourage blocking off “white space” in their week for rest or mindful activity (even 10 mins/day matters).
