REDUCE Your Risk of Cancer

ONE

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. 

TWO

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.

THREE

Take Supplements

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.

FOUR

Avoid Toxins

Avoid industrial 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.

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