October is Breast Cancer Awareness Month, a time to recognize those affected by breast cancer and raise awareness about the importance of early detection and prevention. But it’s also an opportunity to have a broader conversation about cancer and the role our everyday choices can play in reducing our risk.
Cancer is a complex disease influenced by many factors, including genetics, age, environmental exposures, and lifestyle. While we can’t control every risk factor or prevent every cancer, research shows that certain habits can make a meaningful difference.
What we eat, how often we exercise, maintaining a healthy weight, and staying current with recommended cancer screenings are all important parts of prevention.
In this article, I’d like to explore some of the ways we can take a more proactive approach to our health, including what the research tells us about nutrition, physical activity, and reducing cancer risk naturally.
Foods That May Help Prevent Cancer
Mushrooms and Immune-Boosting Foods
Mushrooms have long been celebrated not just for their culinary appeal but also for their potential health benefits. Certain varieties, including shiitake, maitake, reishi, and lion’s mane, contain compounds that researchers are studying for their effects on immune function and cancer-related processes.
Shiitake mushrooms, for instance, contain lentinan, a compound that has demonstrated immune-modulating properties in research. While some findings are promising, more human studies are needed to understand whether consuming these mushrooms can help reduce cancer risk.
Beyond mushrooms, other foods may also support our overall health. Green tea contains antioxidants called catechins, which have been studied for their potential protective effects, although evidence that drinking green tea prevents cancer remains inconclusive.
Berries, such as blueberries, strawberries, and raspberries, provide fiber, vitamins, and beneficial plant compounds. Including a variety of these fruits in a balanced, plant-rich diet is a simple way to support long-term health.
Rather than relying on any single food to prevent cancer, I encourage patients to focus on eating a variety of nutrient-rich foods consistently.
The Mediterranean Diet and Nutrient-Rich Foods
The Mediterranean diet, often hailed as one of the most nutritious dietary approaches globally, is a harmonious blend of taste and health benefits. Rooted in the traditional foods of countries bordering the Mediterranean Sea, this diet emphasizes fresh fruits and vegetables, whole grains, lean proteins like fish and seafood, and heart-healthy fats like olive oil.
Seafood, particularly fatty fish like salmon, mackerel, and sardines, is a staple in this diet and is rich in omega-3 fatty acids. These healthy fats support cardiovascular health and have been studied for their potential role in cancer prevention, although the evidence remains inconclusive.
Whole grains, such as quinoa, provide essential fiber that supports digestive health. Diets rich in whole grains and dietary fiber are associated with a lower risk of colorectal cancer. Legumes, including lentils and chickpeas, are excellent sources of plant-based protein, fiber, and beneficial phytochemicals. Brazil nuts provide selenium, an essential mineral involved in antioxidant defenses, although selenium supplementation has not been shown to prevent cancer.
By embracing the Mediterranean way of eating, we’re not just enjoying flavorful, nutritious meals. We’re following a dietary pattern that research has associated with a lower risk of several chronic diseases, including certain cancers.
Vegetables and Their Power
Vegetables are an essential part of a healthy diet, providing vitamins, minerals, fiber, and beneficial plant compounds that support overall health.
Cruciferous vegetables, such as broccoli, cauliflower, Brussels sprouts, and kale, contain compounds called glucosinolates. When these vegetables are chopped, chewed, or digested, glucosinolates break down into biologically active compounds, including sulforaphane and indoles. Researchers have studied these compounds for their potential effects on processes involved in cancer development. While laboratory findings are encouraging, more human research is needed to determine their role in cancer prevention.
Garlic contains sulfur compounds that have also attracted scientific interest for their potential health benefits. Although some studies have explored an association between garlic consumption and cancer risk, the evidence remains mixed.
Tomatoes are rich in lycopene, an antioxidant that has been studied for its possible relationship with prostate cancer risk. However, research has not established that lycopene itself prevents prostate cancer.
The most practical approach is to eat a variety of colorful vegetables regularly rather than relying on any one vegetable or nutrient for protection.
Omega-3 Fatty Acids and Seeds
Omega-3 fatty acids are essential fats that play important roles in cardiovascular health, cell function, and the body’s inflammatory processes. While researchers have explored their potential relationship with cancer prevention, studies have not consistently demonstrated that increasing omega-3 intake or taking fish oil supplements reduces cancer risk.
Flaxseeds and chia seeds are excellent plant-based sources of alpha-linolenic acid (ALA), a type of omega-3 fatty acid. Both also provide dietary fiber, which supports digestive health and may contribute to a lower risk of colorectal cancer as part of a fiber-rich diet.
Flaxseeds contain lignans, naturally occurring plant compounds that have attracted research interest because of their potential effects on hormone-related processes. Although some laboratory and observational studies suggest possible benefits, there isn’t sufficient evidence to conclude that eating flaxseeds prevents breast cancer.
Adding ground flaxseeds or chia seeds to smoothies, yogurt, oatmeal, or salads is an easy way to increase fiber and incorporate healthy fats into your daily diet.
Spices: Nature's Pharmacists
Throughout history, spices have been revered not just for their culinary contributions but also for their medicinal properties. Turmeric, with its vibrant golden hue, stands out prominently in this category. It’s not just a staple in many dishes but also a source of curcumin, a compound that has been extensively studied for its anti-inflammatory and antioxidant properties.
Laboratory studies suggest that curcumin may influence processes involved in cancer development, including cell growth and inflammation. However, these findings have not established that consuming turmeric or taking curcumin supplements can prevent cancer in humans.
Another plant compound attracting scientific interest is resveratrol, found naturally in red and purple grapes. Researchers have studied its potential effects on cancer cells, but evidence of cancer prevention in humans remains limited.
While these compounds are interesting areas of research, their greatest practical value for now is as part of a varied, nutritious diet. Adding turmeric and other herbs and spices to meals is a simple way to introduce flavor and beneficial plant compounds without relying on supplements or unproven cancer-prevention claims.
Exercise and Cancer Prevention
Regular physical activity is one of the most effective lifestyle choices we can make to support our long-term health. Research consistently shows that people who are physically active have a lower risk of developing several types of cancer, including breast, colon, and endometrial cancers.
Exercise helps maintain a healthy weight, improves insulin sensitivity, and may help regulate inflammation and hormone levels, all of which can influence cancer risk. Physical activity also supports cardiovascular health, muscle strength, and overall well-being.
The American Cancer Society recommends that adults get 150–300 minutes of moderate-intensity activity or 75–150 minutes of vigorous activity each week. Walking, swimming, cycling, hiking, and strength training can all contribute to an active lifestyle.
You don’t need an intense exercise routine to experience benefits. Starting with a daily walk, taking the stairs, or finding activities you genuinely enjoy can help make movement a consistent part of your life.
The goal is to build sustainable habits that support your health over time.
A Personalized Approach to Cancer Risk and Prevention
While nutrition, exercise, and healthy lifestyle habits can play an important role in reducing cancer risk, prevention isn’t one-size-fits-all. Your family history, age, medical history, and individual risk factors all influence which preventive measures may be most appropriate for you.
In my practice, I take a comprehensive approach to understanding each patient’s health. This includes looking at lifestyle habits, metabolic health, nutrition, and other factors that may affect long-term well-being. My goal is to help patients identify areas where they can make meaningful, sustainable changes to support their health.
Exploring Additional Cancer Screening Options
Beyond traditional cancer screenings, emerging technologies are creating new opportunities to look for potential signs of cancer, sometimes before symptoms appear. Two options that have attracted attention are the Galleri multi-cancer early detection blood test and whole-body MRI screening.
The Galleri Test: This blood test looks for cancer-related DNA signals in the bloodstream and is designed to identify signals associated with more than 50 types of cancer, including some that currently lack routine screening recommendations. While the technology is promising, it cannot detect every cancer, and researchers are still evaluating whether its use improves long-term outcomes.
Whole-Body MRI Screening: Advanced imaging services, such as those offered by SimonMed, use MRI technology to examine multiple areas of the body without ionizing radiation. These scans may identify suspicious abnormalities or other unexpected findings. However, routine whole-body MRI screening has not been shown to reduce cancer deaths in otherwise healthy, asymptomatic adults and can lead to unnecessary follow-up testing.
Neither option replaces established cancer screenings, such as mammograms, colonoscopies, or other recommended tests. Both have limitations, and whether additional testing makes sense depends on your individual circumstances.
Through virtual functional medicine consultations, I work with patients throughout Arizona to better understand their health, evaluate individual risk factors, and develop personalized strategies for long-term wellness.
My goal is to help patients make informed decisions about their health by combining established preventive care with a thoughtful understanding of emerging research and technologies.
Taking a Proactive Approach to Your Health
When it comes to cancer prevention, there’s no single food, supplement, or screening test that provides all the answers. What matters is taking a thoughtful, consistent approach to your health and making informed decisions based on your individual needs.
I encourage my patients to focus on the things they can influence while staying informed about the preventive care that’s appropriate for them. Small, sustainable changes can have meaningful benefits over time.
If you’re interested in taking a more personalized approach to your health, I invite you to learn more about my virtual functional medicine consultations and how we can work together to support your long-term wellness.
