20 Tips & Tricks to Reduce Your Cancer Risk

Doctors in lab coats

Written by Jacqueline Nguyen Pharm.D.

Founder & Chief Formulator Dr. J graduated from the University of Southern California with a doctorate degree in Pharmacy in 1998. She took two years on sabbatical to learn about herbs and plants from Eastern countries and incorporated the western science teaching in order to combine the best out of both Eastern Ayurveda and Western medicine so that Dr. J’s Natural company can become a credible science-based nutraceutical company.

August 11, 2022

Reduce your cancer risk, are you concerned about how you can do this? Take charge by making changes such as eating a healthy diet and getting regular screenings and following other tips we have.

You’ve probably heard conflicting reports about cancer risk reduction. Sometimes even a specific cancer-prevention tip recommended in one study is advised against in another. Often, what’s known about the reduction of cancer risks is still evolving. However, it’s well-accepted that your chances of developing cancer are affected by the lifestyle choices you make.

So if you’re interested in preventing cancer, take comfort in the fact that simple lifestyle changes can make a difference. Consider these cancer-prevention tips.

Pick Power Fruits

Simple health tips from health pros and the latest cancer prevention to helping you reduce your cancer risk and stay healthy.

Make smoothies with pomegranates and blueberries because research shows that both these fruits contain compounds that can slow the growth of certain types of cancer cells.

Keep the Scale Steady

More than 90,000 cancer deaths a year occur due to being overweight. Carrying as little as 10 extra pounds may increase your production of sex hormones like estrogen, raising your risk for breast and uterine cancers.

Try to step on the scale every few days. If the number creeps up, try to exercise or eat a little less to get back on track.

Go Greek! To Reduce Your Cancer Risk

Everyone’s diet should be mostly Mediterranean—plenty of fruits, vegetables, fish, olive oil, whole grains, nuts, and legumes. People who eat this way, exercise regularly and don’t smoke cut their odds of getting cancer by at least 60 percent according to research.

Eat the Berries

All types of this fruit (strawberry, raspberry, blueberry, etc..) contain a phytochemical ellagic acid, which has been shown to slow tumor growth and help eliminate carcinogenic substances from the body.

Love Broccoli

Like its cruciferous cousins, cauliflower and bok choy, broccoli contains sulforaphane and indole-3-carbinols, potent molecules preventing precancerous cells from developing tumors.

Cut Back on Sugar

The average American consumes 185 pounds of the sweet stuff in a year, or five times the recommended amount. Too much sugar can act as a fertilizer for cancer cells, encouraging them to grow and multiply.

Spice Things Up

Cooking meat over high temps creates carcinogenic compounds called heterocyclic amines, or HCA. Do marinate meat and add herbs before grilling. Studies have shown that doing this can slash levels of HCA by 40 percent.

Add Tumeric

An antioxidant and anti-inflammatory, this yellow spice attacks the core pathways that allow cancer cells to develop.

Bulk up Your Diet

Fiber can reduce the number of potentially cancerous polyps in the colon. Eat a high-fiber cereal that contains at least 4 grams of fiber per serving. Everyone needs at least 25 grams a day.

Eat more Onions

Along with garlic, leeks, shallots, and chives, this pungent herb has sulfuric compounds that protect against cancerous mutations in the colon, breasts, and lungs.

Cancer prevention grid of images


Dive Into the Gene Pool

Most cancers are not genetic, but having a first-degree relative (parent or sibling) or several second-degree relatives (aunts, uncles, grandparents) with cancer can place you at a higher-than-average risk for these diseases.

Watch your Mouth

Oral cancers are on the rise among people ages 20 to 40, which we believe is because of HPV spread through oral sex. Should always look for unusual changes in the mouth, like sores or blisters on the cheeks, tongue, or lips. It usually takes less than two minutes.

Vet Your Doctor

When making an appointment for any routine checkups such as annual mammograms, one should request a radiologist who is specifically trained in breast imaging. That way you will know that this is a person who reads breast images all day, every day—they’re more likely to catch an abnormality.

Pamper Yourself

Research shows there’s an undeniable link between stressed mental and emotional states and your susceptibility to disease, including cancer. Taking time out to do something just for you can reduce anxiety and give you a sense of control over your life. Try to book a massage once a month and make up a new skincare routine just for you.

Fit in Fitness

Getting sweaty for at least 30 minutes a day can reduce your risk of developing colon, breast, and endometrial cancers by 20 to 30 percent. Each morning try to go for a run, swim or play tennis.

Live Stress-Free if Possible

Focus on what you are doing at the moment. Hundreds of studies show that stress can weaken your immune system, which can compromise your ability to fight off certain cancers.

Bypass BPA

Research shows that BPA isn’t limited to plastics—the chemical is also found in the linings of cans. That’s why everyone should stick to mostly fresh or frozen vegetables.

Be Phone Smart

Cell phones emit radiation, which may up your odds of developing a brain tumor. Although the research is controversial, take that risk seriously

Clean Green

There are more than 20 cleaning products on the market that we tested and found they released up to seven carcinogens not listed on the label. Among the worst offenders were air fresheners and bathroom cleaners. Make your own cleaners from baking soda and vinegar or read the labels.

Pass on Plastic

Never microwave anything in a plastic container. Phthalates and bisphenol A (BPA), which can leach into food when plastics are heated, mimics hormones and may increase the risk of certain cancers, including breast and ovarian. Use a microwave-safe ceramic or glass bowl instead.

All in all to Reduce Your Cancer Risk

Following a healthy lifestyle can go a long way to help reduce cancer risk however regular self-exams and screenings for various types of cancers — such as cancer of the skin, colon, cervix, and breast — can increase your chances of discovering cancer early, when treatment is most likely to be successful. Ask your doctor about the best cancer screening schedule for you.

Infographic about reducing cancer risks

*This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician.