In 1971, President Richard Nixon signed the National Cancer Act, which earmarked hundreds of millions of dollars a year for the National Cancer Institute. Nixon expressed confidence that the so-called “War on Cancer” would lead to a cure within five years. Not only has that not happened, but the cancer rate has steadily risen and the cure rate of all cancers combined has not changed to any significant degree despite all the new drugs, surgical techniques, early screening and alternative modalities which have been developed.
Cancer science has made some progress. For example, childhood leukemia had a 99% fatality rate in 1955, but is largely curable these days. New drugs won’t cure but can add years of life to many people diagnosed with multiple myeloma. And many cancers have morphed from death sentences into manageable chronic conditions. Gene-editing technology also promises many more potential medical treatment advances in the years to come.
In the US, cancer is still the second leading cause of death killing about 612,000 people a year. Cardiovascular disease is still #1 since we started tracking this data over 100 years ago. Strokes are #3 and now dementia related deaths has moved into #4.
On a worldwide stage, cancer is still a leading killer worldwide, accounting for nearly 10 million deaths every year. And there’s a concerning uptick in cancer cases among people younger than 50, with the largest increases among those aged 30–39. This is why colon cancer screening recommendations with a colonoscopy has been lowered from 50 to 45 today.
Globally, the cost of cancers diagnosed between 2020–2050 is estimated to reach an almost incomprehensible $25.2 trillion. Nixon’s “war” against cancer viewed cancer as an external enemy and took focus away from the value of prevention, which, in all likelihood, could have kept many cases of cancer from developing in the first place.
A lot of research over the last 50 years has pointed to the pivotal role of dietary and lifestyle choices in influencing cancer risk. Conservatively, 40% of all cancers are preventable with diet and lifestyle measures alone.
While many diet and lifestyle strategies have research behind them showing they can help prevent cancer, there are no guarantees in life. But if you want to give yourself the best chance of preventing cancer, while at the same time reducing your risks of developing and even reversing the other main causes of death, there are a few strategies that may help eliminate exposure to harmful cancer-causing chemicals and dietary compounds, along with preventing oxidative stress in the body.
1. Don’t Smoke or Vape Tobacco
The US has one of the lowest smoking rates in the world with only 11% of Americans smoking today, as opposed to the 45% who smoked in 1965. But despite that low rate, smoking is still the leading cause of many forms of cancer in the US and accounts for 25% of all cancer deaths globally. Cigarette smoke contains hundreds of carcinogens, including ones with scary sounding names like polycyclic aromatic hydrocarbons (PAHs), N-nitrosamines, aromatic amines, 1,3-butadiene, benzene, aldehydes, and ethylene oxide. By the way, these same cancer causing agents are produced when meat and fish are cooked!
Smokers’ risk of lung cancer can be a whopping 22x higher than that of nonsmokers but smoking increases the risk of many other types of cancer as well including skin cancer, prostate cancer, multiple myeloma, endometrial carcinoma, and breast cancer.
While the long-term effects of vaping and e-cigarettes are as of yet unknown, preliminary research suggests that they may also increase cancer risk. Similarly, vaping creates carcinogens such as nicotine derivatives (nitrosonornicotine and nitrosamine ketone), PAHs, heavy metals, and complex organic compounds such as formaldehyde as well as the thermal injury of the vapor.
2. Avoid Plastics
Plastics are another environmental toxin linked to an elevated risk of cancer. This is most clearly seen where plastic exposure is the greatest such as in occupational exposure during manufacturing. But as the amount of plastics continues to grow and infiltrate our lives today, it’s almost impossible to find water, food, or soil that doesn’t contain microplastics. Even more concerning is their ability to find their way into living tissue due to their tiny size. A recent study on plastics in the body shows that all organs become permeated with plastics but the brain accumulates 10x more than any other organ. And the brains of those who died of or with dementia had 10x more plastics than the brains of those who did not have dementia.
In addition to what we consume, we have additional exposure to plastic and their carcinogenic chemicals from everyday items like plastic packaging for food products which can leach harmful chemicals into that food, especially if the contents are heated or acidic (like tomato sauce).
Two of the most frequently implicated plastic chemicals are BPA and phthalates.
BPA may cause metabolic disease, obesity, infertility, and ADHD, while phthalates, as endocrine disruptors, can compromise pregnancy, child growth, and reproductive system development. Both chemicals have links to cancer.
BPA has a role in promoting several hormone-dependent cancers (breast, ovarian, and prostate). Exposure to phthalates during childhood is associated with an increased incidence of childhood osteosarcoma (bone cancer) and lymphoma (blood and lymph cancers).
Plastic exposure is not limited to outside packaging. Every single container for food or beverages is lined with plastics. All cans, including beer, soda and sparkling water, coffee and soup containers, takeout containers, the wrapper your burrito or hoagie is contained in… ALL lined with plastics of some kind. Even if they say “BPA-free”, they are most likely lines with a different and very similar chemical like BPS. They’re also in toys, medications, and beauty and personal care products. Also remember that all receipts, from every store you visit, is lined with BPA and studies have shown that you absorb BPA from recipes through the skin.
3. Avoid Processed Foods and Meats
Many processed foods contain harmful cancer-causing ingredients. While many countries have banned these ingredients, they’re still very much a part of the ultra-processed US food system. A 2023 study found that eating large amounts of ultra-processed food is associated with a higher risk of developing cancers of the upper digestive tract, such as mouth, throat, and esophageal cancer.
Processed meat, in particular, has been associated with increased cancer risk. The World Health Organization (WHO) classified it as a class 1 carcinogen back in 2015. Many of the same compounds found in tobacco smoke are also found in meat, including chicken and fish, especially when they are cooked at high temperatures.Processed meat consumption was associated with a 6% greater breast cancer risk, an 18% greater colorectal cancer risk, a 21% greater colon cancer risk, a 22% greater rectal cancer risk, and a 12% greater lung cancer risk.
Fortunately, it’s possible to replicate a lot of the taste and texture of processed meats with plant-based alternatives. Some are definitely kinder to your health than others. And the healthiest will generally be the ones you make yourself. You can even make bacon out of plants!
4. Filter Your Water
Multiple carcinogens exist in drinking water, too. Some, like arsenic, occur naturally, while others are the result of contamination from industry or agriculture. Still others are created when chlorine, used to disinfect tap water, comes into contact with organic material.
The 2000 movie Erin Brockovich told the true story of a town’s contaminated water supply. Unfortunately, a 2022 survey of US federal and state water testing found that the tap water of more than 250 million Americans still has dangerously high levels of this contaminant (chromium-6).
A 2023 study found that the tap water consumed by half of all households in the US is contaminated with cancer-causing PFAS, or “forever chemicals,” so named because they’re extremely resistant to breaking down, either in the environment or the body. ANother study showed that 70% of American municipal water sources are contaminated with glyphosate, the active cancer causing herbicide in Roundup.
Microplastics are also increasingly concentrated in drinking water. A recent study on plastics in the body shows that all organs become permeated with plastics but the brain accumulates 10x more than any other organ. And the brains of those who died of or ith dementia had 10 more plastics than the brains of those who did not have dementia. Whether the plastics are directly toxic or the inflammatory response from the body trying to get rid of the plastics is the cause is unclear. But what is clear is that plastics are NOT healthy!
5. Filter Your Air
While many people think that lung cancer only happens to smokers, up to 29% of all lung cancer deaths are in non smokers and are attributable to poor air quality. Some of this comes from outdoor pollution, including car exhaust, factory and power plant emissions, and wildfire smoke, which can travel indoors, where the carcinogenic particles can become even more concentrated.
Your home is also a potential source of airborne cancer-causing chemicals. Cooking with a gas stove can be more of a contributor to carcinogenic air than even second-hand cigarette smoke. Gas stoves can raise indoor levels of benzene, a carcinogen linked to leukemia and other blood cell cancers.
VOCs, or volatile organic compounds, are chemicals that can off-gas from cleaning supplies, paints, insecticides, lacquers and stains, and many other products. Some of these are suspected human carcinogens, as well as having multiple other health effects.
Another chemical that can build up in the home and raise the risk of cancer is radon, a naturally occurring radioactive gas that can cause lung cancer. You can get your home tested, and if levels are high, you can either increase the rate of airflow, get a suitable home air filter, or install an underground ventilation system to divert the gas before it enters your living spaces.
6. Reduce Your Stress
While the stress response is a crucial system that has evolved to keep us safe in the presence of a threat, many people experience a chronic stress response that remains active even in the absence of an external threat. Animal studies and lab-grown human cancer cells have provided evidence that chronic stress may cause cancer to get worse and spread. That’s because prolonged stress triggers inflammation, suppresses immunity, and promotes tumor growth, angiogenesis, which is the growth of new blood vessels, crucial for cancer progression and spread, a process called metastasis.
There’s also evidence that persistent and chronic stress exposure might also contribute to tumor initiation in specific cancers.
While you can’t avoid all of life’s stressors, there are some proven strategies that can help you manage stress more effectively. Certain foods can help. 7 great anti-stress foods are:
- Dark Leafy Greens. Dark leafy greens contain high levels of magnesium, a critical mineral for managing stress. Stress depletes your body of magnesium, and this can lead to headaches, anxiety, and restlessness. You won’t feel the results of eating greens instantaneously, so be sure to keep them in daily rotation to reap the benefits.
- Chia Seeds. Chia seeds are also a good source of magnesium, plus they contain high levels of omega-3 fatty acids, which provide anti-inflammatory benefits to the brain, resulting in less stress and anxiety. The growing epidemic of depression and anxiety in our population has something to do with our diet, including widespread omega-3 deficiency.
- Avocados are high in stress-reducing B-vitamins, which support healthy nerves and brain cells. B vitamin deficiency is often found in depression and anxiety.
- Nuts. Nuts, including almonds, cashews, and walnuts contain zinc, a mineral that plays a crucial role in modulating the way the brain and body respond to stress. They’re also a good source of magnesium.
- Dark Chocolate. There’s no mistaking the feel good rush we feel after biting into a piece of dark chocolate. That’s because it boosts serotonin levels, leading to improved mood and happiness. Polyphenols found in cocoa can reduce stress. The darker the chocolate, the better. Aim for at least 70% cocoa.
- Green Tea. Having a cup of green tea instead of the usual frap not only gives your body a break from high levels of caffeine, it reduces stress as well. There is still caffeine in green tea, just less, and it tends to be gentler on the body. The amino acid theanine in the tea, promotes relaxation and anti-stress effects.
- Beans. Beans, like chickpeas, black beans, and cannellini beans, provide high levels of folate, a B Vitamin that has been scientifically shown to reduce and relieve stress by regulating mood. They’re also a good source of B6, which supports the central nervous system and may aid in the reduction of fatigue.
Exercising and spending time in nature are also documented ways of lowering stress levels.
7. Use (Natural) Sunscreen
Skin cancer accounts for almost one-third of all diagnosed cancers, and the incidence of both melanoma and nonmelanoma skin cancers has been increasing over the past decades. The main factors that predict the development of melanoma appear to be a combination of a history of sunburn from ultraviolet radiation and continued recreational exposure to the sun.
One way to keep the sun from damaging your skin is by using sunscreen. Studies have shown that it does reduce the risk of skin cancers. Unfortunately, not all sunscreens are benign. Some contain benzophenone, a carcinogen that also can interfere with key hormones and reproductive organs.
It’s ironic that many people who seek to avoid one type of cancer end up doing so with products that promote other cancers, as well as additional health problems. To avoid this “from-the-frying-pan-into-the-fire” scenario, look for natural sunscreens or other forms of natural sun protection. There are even foods that can protect your skin from harmful UV radiation.
Look for natural sunscreens with zinc oxide or titanium dioxide or use other forms of natural sun protection.
8. Wash Produce to Remove Pesticides
The greatest cancer risk associated with pesticides is occupational, affecting farm workers who apply pesticides. However, there may also be a risk from dietary sources. 90% of the US population has detectable concentrations of pesticide biomarkers in their urine or blood. While many fruits and vegetables are potent cancer-fighters, some of the pesticides used to grow them promote tumor growth, as well as cause harmful gene expression and DNA modification. A 2021 study found a correlation between dietary exposure to pesticides and increased breast cancer risk among postmenopausal women.
But there are several things you can do to minimize your exposure to these potentially carcinogenic compounds. If you can access and afford organic produce, that’s a great way to keep some of the worst pesticide offenders off your plate. However keep in mind that even organic produce still has some chemicals on them, just not ones which are synthetic. In addition, many larger producers have organic fields sitting right next to non-organic fields and there is often unintentional, and in some cases intentional, cross contamination.
You should at least stick to the Dirty Dozen and Clean 15 lists, made up by the Environmental Working Group. They list the most and least heavily contaminated produce.
And while you can’t remove all pesticide residue by washing your produce, a water and baking soda mixture can get rid of some pesticides.
9. Use Nontoxic Cookware
Unless you really do your research, if it is non-stick, the cookware is likely coated with carcinogenic chemicals. The two biggest culprits are poly- and perfluoroalkyl substances (PFAs) and perfluorooctanoic acid (PFOA). PFOA is widely used in the manufacture of a bunch of industrial and commercial products, including Teflon coating on cookware. It’s associated with several cancers, including those of the testicles and kidneys, as well as pancreatic cancer. They are known as “forever chemicals” because they do not leave your body, ever and continue to pollute the environment. There is almost a 100% probability that you have these compounds in your bodies, so preventing further buildup is crucial.
Use stainless steel or ceramic coated cookware.
And NEVER cook, reheat or even store in plastic containers. Use glass or silicone.
10. Drink Less (or No) Alcohol
While the media and wellness influencers debate the pros and cons of red wine for heart health, the evidence is clear and increasingly compelling that alcohol is a class 1 carcinogen, just like processed meat, tobacco, asbestos and plutonium.
Drinking alcohol increases the risk of several cancer types, including cancers of the upper digestive tract, liver, colorectum, and breast. Worldwide, about 4% of cancers have a correlation with alcohol consumption.
How much alcohol do you need to drink before your risk of cancer increases? According to the WHO, there’s no safe level of regular alcohol consumption. While the risk of developing cancer increases substantially the more alcohol you consume, even light or moderate consumption raises your odds of developing cancer.
11. Get Regular Cancer Screenings
Although no substitute for prevention, it’s often true that early detection can be a lifesaver. Getting regular cancer screenings can enable your healthcare provider to find precancerous cells as well as cancerous tumors.
Specifically, medical societies recommend screening for cancers that are easier to treat and cure when found early. For example, screenings can prevent colorectal and cervical cancers by identifying and removing precancerous lesions before they become cancerous.
Recent studies are also showing that mammography screenings decrease women’s risk of dying from breast cancer. A large-scale 2020 study out of Sweden found that women who participated in mammograms reduced their risk of dying of breast cancer within 10 years by a whopping 41%.
Another screening success has been the Pap smear, which I just learned was named after Dr. Georgios Papanikolaou, the Greek pathologist who discovered the test and publicized it in 1943. Over the past three decades, its widespread use has been credited with decreasing cervical cancer incidence and mortality by over 50%.
Colonoscopies that look for colorectal cancer may also be beneficial once people have reached a certain age. According to the American Cancer Society, that age is 45 for folks with “average risk”.
Keep in mind, however, that there are also risks involved in all cancer screenings, including false positives that can lead to invasive treatments, as well as aggressively treating tumors that may be so slow-growing as to represent little threat to health. Some also argue that learning sooner that you have a particular type of cancer doesn’t necessarily lead to cure, just to living longer with the knowledge that you have cancer, which can just add more stress and potentially unnecessary treatments to your life.
12. Eat Cancer-Fighting Foods
This topic is quite expansive and deserves it’s own commentary. In essence, vegetable and fruit consumption is associated with a lower risk of many cancers, including those of the stomach, esophagus, lung, oral cavity and pharynx, endometrium, pancreas, colon, and others. The effects are likely due to the many positive qualities of whole plant-based foods. But two of the best studied are phytonutrients and fiber.
Phytonutrients and phytochemicals found in colorful plant foods, in particular, have been shown to possess anticancer effects. These and other antioxidants help neutralize free radicals in your cells and fight oxidative stress in your body.
Oxidative stress plays a major role in cancer cell metabolism. Cancer patients frequently have low antioxidant stores, and experience increased oxidative stress, leading researchers to seek ways to increase antioxidant activity as a cancer prevention strategy.
Fiber is another key nutrient for cancer prevention. There’s a clear link between fiber and colorectal health. You can think of fiber as the “broom” that sweeps your colon clean. People who consumed just 10 more grams of fiber per day had a 10% reduction in their risk of developing colorectal cancer. Multiple studies have found that the more fiber you eat, the lower your risk of breast and other hormonal cancers.
CONCLUSIONS
Cancer can be devastating. And while medical advances have been largely modest and limited to certain families of cancer, there’s a lot of hope in the form of evidence-based strategies for lifestyle-based cancer prevention.
From steering clear of harmful substances like tobacco and plastics to embracing stress reduction techniques and consuming cancer-fighting foods, there are many steps you can take toward a healthier lifestyle.
While no approach guarantees immunity from cancer, the combination of these measures can significantly reduce your risk. And the collective impact of these lifestyle changes holds promise not just for individual well-being but also for a future in which the devastating impact of cancer is diminished.