No one ever wants to hear the word “cancer.” But what’s even more terrifying are the words, “There is nothing more that we can do for you.” I’ve seen the devastation of cancer firsthand. My grandmother had a brain tumor and didn’t survive the surgery. My best friend battled breast cancer twice. I’ve known people who have lost loved ones to pancreatic, esophageal, and colon cancer. The stories are endless, and I’m sure you have your own.
Living in America, the statistics can feel grim. A man has a one-in-three lifetime risk of getting cancer; for a woman, it’s one-in-four. If those were your odds of winning the lottery, you’d buy a ticket, right? But here’s the other side of that coin: it also means two out of three men and three out of four women won’t get cancer. Cancer is not inevitable. It’s not a rite of passage. So, what are those people doing right? The truth is, you have more control than you think. By making the right choices, you can reduce your risk of developing cancer by as much as 40%. It’s about understanding that cancer is fundamentally a problem of immunity and metabolism, and you can take powerful steps every single day to fortify your body’s defenses. (Based on the insights of Dr. Jia-Yia Liu)
Key Takeaways
- Cancer is not inevitable; lifestyle choices can reduce your risk by up to 40%.
- Focus on a diet rich in chlorophyll-containing green vegetables and low in carcinogens from mold, processed meats, and alcohol.
- Your cancer risk is tied to your metabolic health. Conditions like high blood sugar and inflammation increase your risk.
- Environmental toxins in food, water, and sunlight play a significant role, but you can take steps to mitigate your exposure.
1. Eat Foods That Are Naturally Green
Your first line of defense is on your plate. You need to eat foods that are naturally, vibrantly green—not from food coloring, but from chlorophyll. Chlorophyll is essentially the plant’s version of mitochondria; it’s what harnesses energy from the sun. When you eat chlorophyll-rich foods, you are literally borrowing the plant’s powerful immune system. One study showed that you could reduce your risk of liver cancer by as much as 55% by optimizing your intake of these foods. I recommend aiming for at least five cups of leafy greens a day. I know that sounds like a lot, and I struggle with it too. That’s why I blend two cups of kale with blueberries into a smoothie every single day for my family and me. Kale is my favorite because, like other cruciferous vegetables, it contains glucoraphanin, which converts to a powerful compound called sulforaphane when you chop or chew it. Sulforaphane has been shown to lower the risk of breast cancer and lymphomas. It’s a simple, powerful habit.
2. Avoid Mold and Aflatoxins
I once knew a graduate student who was so proud of his iron stomach that he would eat moldy bread, thinking toasting it would kill the toxins. It doesn’t. He was exposing himself to aflatoxins, which are potent carcinogens known to cause liver cancer. These toxins are produced by certain molds that grow on old grains, nuts, and legumes, especially in warm, humid conditions. Cereals, breads, pastries, and granola bars can all contain mold. You might feel fine in the short term, but these toxins accumulate over decades, draining your health assets. Be particularly careful with peanuts, corn, and tree nuts. I avoid buying these items from bulk bins and try to source them from regions that aren’t warm and humid. I also rarely eat pre-made nut butters for this reason. Discard any nuts that look moldy, discolored, or shriveled. While the FDA does a decent job of monitoring, it’s impossible to test everything, so it’s up to you to be vigilant.
3. Get Smart Sunlight Exposure (But Never Burn)
The sun is a double-edged sword. On one hand, it helps your body produce two critical immunity hormones: vitamin D and melatonin, both of which help you fight cancer. Getting some early morning sunlight (before 10 a.m.) or late afternoon sun (after 4 p.m.) is incredibly beneficial. However, there is a fine line between getting a healthy dose and getting a dangerous one. You must avoid getting sunburned. A sunburn is an immunosuppressive act that directly causes damage and can lead to cancer. Children who get sunburned have a significantly higher rate of developing melanoma as adults. I’m always shocked by how many people I see with sunburns who don’t even notice them. Getting red from the sun is not healthy. It’s a sign of radiation damage that accelerates skin aging and dramatically increases your cancer risk.
4. Steer Clear of Red and Processed Meats
I used to be a big fan of Korean barbecue, but the fact is, South Korea has one of the highest rates of colon cancer among Asian nations, and they eat a ton of red meat. The World Health Organization (WHO) has classified processed meat as a Group 1 carcinogen (the same category as tobacco and asbestos) and red meat as a Group 2A carcinogen. The danger comes from compounds like nitrates and heme iron. When heme iron is in the wrong place—like your digestive tract—it’s highly toxic. Processed meats like deli meats, bacon, and sausages are even worse because they contain preservatives like nitrates, which can form cancerous compounds called nitrosamines in your stomach. These compounds are particularly damaging to the stomach and colon.
5. Eliminate Alcohol Completely
We see so many brave public figures share their breast cancer journeys, and they often advocate for early screening. While screening is important, my goal is not to get cancer in the first place. The best thing a breast cancer survivor can do for other women is to advocate for abstinence from alcohol. Alcohol consumption can double your risk of breast cancer. And it’s not just breast cancer; alcohol is a toxin that causes cancer in everything it touches—your mouth, throat, stomach, intestine, and liver. It baffles me that people will meticulously avoid pesticides on a piece of fruit but then willingly chug a known carcinogen with a fancy meal. Alcohol is literally the waste product of yeast fermentation. It’s a poison. It also makes you vitamin deficient, especially in vitamin B1 (thiamine), which is critical for your metabolism, immunity, and brain function.
6. Rethink Salted Fermented Foods
Fermented foods are a huge health trend, but not all of them are beneficial. My father always warned me against eating certain fermented foods, and he was onto something. Specifically, salted and preserved fermented foods are associated with a higher rate of gastric cancer. Think of things like pickled vegetables, which are loaded with sodium. My mother used to make them, and she had high blood pressure. Instead of eating foods that have been pre-fermented for you (and often loaded with salt), why not let your own gut microbes do the fermenting? You can do this by feeding them what they love: fiber from whole plant foods. This is a much safer and healthier way to support your gut microbiome.
7. Filter Your Drinking Water
What’s in your water? Unfortunately, tap water can be a source of numerous toxins. One major concern is nitrates, which can run off from agricultural fertilizers and contaminate the water supply. As mentioned earlier, nitrates are linked to cancer. They can also lead to a dangerous condition called methemoglobinemia, where your blood’s ability to carry oxygen is impaired. Investing in a high-quality water filter for your home is one of the most important defensive measures you can take to reduce your daily exposure to these and other harmful chemicals.
8. Avoid Heavy Metals and Arsenic in Food
It’s shocking what is legally allowed in our food supply. We have strict regulations against asbestos, yet we allow heavy metals to taint our chocolate and arsenic to be in our baby food. How is this logical? As consumers, we have to be our own advocates. These toxins are insidious and accumulate in the body over time, suppressing the immune system and damaging your metabolism. It’s in all of our best interests to actively avoid foods known to be high in heavy metals and arsenic by choosing brands that test for purity and focusing on a clean, whole-foods diet.
9. Protect Your Metabolic Health
We used to think of cancer as a disease of aging, but we’re seeing it more and more in young people. That’s because it’s not your chronological age that matters most; it’s your biological age, which is determined by your immune and metabolic health. If you have abnormal cholesterol, high blood sugar, or chronic inflammation, you are metabolically unhealthy, and your biological age is accelerating. These are not just numbers on a lab report; they are signs that your body is in a state that is more permissive to cancer. Most chronic metabolic conditions are the result of lifestyle choices. While medications can act as a Band-Aid, they often enable the poor lifestyle choices that are the root cause. It’s up to you to fix your lifestyle to fix your metabolism.
10. Get Screened for Hepatitis C
Hepatocellular carcinoma, or liver cancer, is the third leading cause of cancer-related death worldwide. One of the biggest risk factors is chronic infection with the Hepatitis C virus. If you are over 18, you should be screened with a simple antibody test. Twenty years ago, a Hepatitis C diagnosis was a grim prospect, but today, we have incredibly effective cures that are short, tolerable, and can eliminate the virus, drastically reducing your future risk of liver cancer. This is one of the most direct and actionable steps you can take to prevent a specific and deadly cancer.
Conclusion
While a cancer diagnosis can feel like a random, unlucky event, the science shows us that we have significant power to shift the odds in our favor. Your daily choices—what you eat, what you drink, how you interact with your environment—are either building up your health assets or draining them. It’s not about being perfect; it’s about being conscious. By implementing these strategies, you are taking control of your metabolic health, strengthening your immune system, and building a body that is resilient and inhospitable to cancer. Your health is in your hands.
Source: Dr. Jia-Yia Liu