Cancer Control: 32 Steps You Can Take Now
So what does cancer control really mean? With cancer rates on the rise worldwide, include both
cancer prevention (taking actions that prevent getting cancer in the first place) and also reducing your risk of cancer recurrence (if you have already had cancer).
Don't just be a cancer survivor. Be a thriver! If you have ever had cancer or watched anyone close to you go through the cancer journey, you know that you need to have a plan.
What can you do? Here is your cancer control plan. Think of this as your cancer insurance policy. Practice prevention and take steps to ensure early detection.
Take one step each week, and you will have transformed your risk and created an anti-cancer healthy life in only eight months!
1. Stop smoking/avoid secondhand smoke.
2. Eat an anti-cancer anti-inflammatory diet rich in cancer-fighting superfoods, herbs and spices.
3. Eat a rainbow of colors from fresh organic fruits and vegetables.
4. Eat a diet that is at least 50 percent organic plant-based foods to reduce exposure to toxins and increase antioxidants and foods that turn on cancer suppressor genes and turn off cancer promoter genes.
5. Decrease red meat, animal fats and proteins to reduce exposures to hormones and environmental toxins concentrated in animal foods.
6. Eat a low glycemic diet that keeps insulin and blood sugar in normal ranges. High blood sugar and high insulin increase cancer risk.
Avoid all refined sugars and sweets including high fructose corn syrup.
Limit fruit intake to 1-2 servings daily (emphasize vegetables).
7. Eat healthy fats and oils daily (olive oil, flax, walnut, avocado).
8. Eat a high-fiber diet to promote normal healthy intestinal function, normal weight and appetite control.
9. Eat fermented foods regularly (an important part of normal immunity, normal detoxification and healthy intestinal function).
10. Include cabbage family vegetables (broccoli, kale, cauliflower, Brussels sprouts, radishes) and garlic regularly rich in sulfur-containing compounds with anti-cancer and detoxifying properties.
11. Cook with spices and herbs rich in anti-cancer phytochemicals that promote normal inflammatory function and protect your DNA. You can fight cancer in the kitchen (tumeric, ginger, rosemary, thyme, mint, parsley).
12. Eat at least 60 grams of high quality protein daily. Three servings daily, 20 grams (4 ounces) per serving.
13. Drink green tea regularly.
14. Limit alcohol intake.
15. Keep your body weight and percent body fat normal. High body fat = high risk of cancer.
16. Get 150 minutes of exercise every week/sweat regularly.
17. Engage in regular cardioovascular and high intensity interval training as well as muscle strengthening and muscle building exercises. Stay fit. Stay lean.
18. Use sun protection.
19. Get 7-9 hours of sleep every night. Lack of sleep is linked to increased risk of cancer.
20. Manage stress/relax/take sacred time for yourself.
21. Increase your natural killer cells. Practice yoga, tai chi, meditation, prayer, acupuncture, massage.
Take Control of Environmental Factors
22. Avoid chemical exposures at home and work.
23. Go through each room in your house and remove cancer-causing chemicals, cleaners, body care products.
24. Avoid chemicals in foods. Eat whole, unprocessed organic foods free of chemicals, hormones, additives, preservatives, artificial flavorings and colorings.
25. Detoxify your body of chemical load at least twice each year in spring and fall under the guidance of a knowledgable health care professional.
26. Get regular screenings for common cancers and those that run in your family such as breast, cervix, uterus, ovary exams for women and prostate exams for men, colonscopy and skin examinations for everyone over 50.
Share With Family and Friends/Participate in Community
27. Cultivate family, personal and community relationships that are nourishing and supportive. Isolation and loneliness are risk factors for cancer. People with good support systems live healthier, longer lives and recover more successfully from illness.
28. Stay connected. Increase your oxytocin. Hug someone every day.
29. Express gratitude and appreciation everyday for your life and to those around you. Count your blessings.
30. Let others know that you care and that their love and presence make a difference.
Include Extra Support and Protection From Supplements and Herbal Medicines
31. Use core nutritional supplements daily.
-- multi vitamin-mineral (copper-free and iron-free reduce cancer risk)
-- omega-3 fatty acids EPA and DHA
-- vitamin D
-- probiotic/acidophilus (or eat fermented food regularly)
-- For women: bone support supplement with calcium, magnesium, vitamin D, vitamin K, and boron
(Consider using greens and reds powders for extra antioxidants and whey or pea/rice protein powders to supplement your diet.)
32. Use herbal adaptogens to modulate the effects of stress and support robust immunity. Include herbal tonics such as astragalus, cordyceps, rhodiola, siberian ginseng, red ginseng, ashwaganda, ganoderma mushroom, shitake mushroom, schizandra berry, lycium goji Berry and maca.
For more by Dr. Nalini Chilkov, click here.
