10 Best Ways to Prevent Cancer: Evidence Based Guide (2023 Edition)
Most of us know Steve Jobs, Chadwick Boseman (Black Panther), Robin Gibb (Bee
Gees), Donna Summer, Farrah Fawcett, Eartha Kitt, Peter Jennings, Paul Newman,
Patrick Swayze, Sydney Pollack, Michael Crichton, Bob Denver, Ted Kennedy,
Jerry Orbach, Anne Bancroft, William Rehnquist, and Tony Snow, just to name a
few. What do they have in common? They all died from 'cancer'.
Most of them have access to the best possible medical care available in the
world. What are we missing here? Is cancer still a mystery to mankind? Is
cancer preventable?
Can foods and diet influence your risk of getting cancer? What types of foods
reduce your risk and types that might increase your risk? What about vitamin
and mineral supplements? Can supplements reduce your cancer risk or do they
actually increase your cancer risk? And yes, there are many guides out there
but most of them are product centric, biased and do not incorporate the latest
and up to date evidence.
Information related cancer prevention has been overwhelming and confusing as well. Information is all over the place and various groups are giving conflicting statements. How do you make sense from all these fragmented information?
New studies are being added almost every day. We have organised and summarised relevant and salient research information in one place. Below, we look at the most published and studied categories.
In this Article:
- Don't use tobacco
- Healthy diet and Cancer Fighting Foods
- Broccoli
- Berries
- Nuts
- Beans
- Olive Oil
- Turmeric (Curcumin)
- Tomato (Lycopene)
- Carrots
- Citrus Fruits
- Soy
- Cancer and supplements
- Vitamin D3, K2 and Magnesium
- Omega-3 Fatty Acids
- EGCG (Green tea)
- Allicin (Garlic)
- Curcumin (Turmeric)
- Molecular Hydrogen
- Quercetin
- Melatonin
- Vitamin C
- Vitamin B6
- Maintain a healthy weight and be physically active
- Avoid risky behaviors
- Protect yourself from the sun
- Get regular medical care and Health Screening
- Avoid unnecessary exposure to radiation.
- Avoid exposure to environmental toxins and infections that contribute to cancer
- Sleep Quality and Reduce Stress
Below, we look at the best prevention strategies for cancer and summaries of the rationale and evidence for each category.
1. Don't use tobacco
Smoking has been linked to many types of cancer, including cancer of the lung, mouth, throat, voice box, pancreas, bladder, cervix and kidney. Even being around secondhand smoke might increase the risk of lung cancer.But it's not only smoking that's harmful. Chewing tobacco has been linked to cancer of the mouth, throat and pancreas.
Staying away from tobacco — or deciding to stop using it — is an important way to help prevent cancer. For help quitting tobacco, ask a health care provider about stop-smoking products and other ways of quitting.
2. Healthy diet and Cancer Fighting Foods
Although eating healthy foods can't ensure cancer prevention, it might reduce the risk. Consider the following in general:- Eat plenty of fruits and vegetables. Base your diet on fruits, vegetables and other foods from plant sources — such as whole grains and beans. Eat lighter and leaner by choosing fewer high-calorie foods. Limit refined sugars and fat from animal sources.
- Drink alcohol only in moderation, if at all. Alcohol increases the risk of various types of cancer, including cancer of the breast, colon, lung, kidney and liver. Drinking more increases the risk.
- Limit processed meats. Eating processed meat often can slightly increase the risk of certain types of cancer. This news comes from a report from the International Agency for Research on Cancer, the cancer agency of the World Health Organization.
The development of cancer, in particular, has been shown to be heavily
influenced by your diet. The term “superfood” is a fairly new term referring
to foods that offer maximum nutritional benefits for minimal calories.
Until now, the evidence for the association between dietary sugar consumption and the risk of cancer has remained limited and controversial (R). In 2018 the World Cancer Research Fund/American Institute for Cancer Research (WCRF/AICR) reported that evidence was limited for the associations between consumption of sugars and food containing sugars and the risk of colorectal cancer. However, at the same time, this report recommended reducing or avoiding sugar sweetened beverage consumption for the prevention of breast cancer. Evidence from this umbrella review (BMJ 2023) supports the recommendations from the WCRF/AICR to some extent.
Do take note that we are talking about foods to prevent your risk of cancer and not about treating cancer with foods. Cancer treatments will be something that you will need to discuss with your cancer specialist.
Do take note that we are talking about foods to prevent your risk of cancer and not about treating cancer with foods. Cancer treatments will be something that you will need to discuss with your cancer specialist.
Many foods contain beneficial compounds that could help
decrease the growth of cancer. There are also several studies showing that a
higher intake of certain foods could be associated with a lower risk of the
disease.
Some doctors and media channels argue that there is very little evidence
to support the use of foods to prevent cancer.
We will delve into the research and look at a list of foods that may lower your risk of cancer.
Other studies have found that specific types of nuts may be linked to a lower cancer risk. For example, Brazil nuts are high in selenium, which may help protect against lung cancer in those with a low selenium status (Trusted Source).
Similarly, one animal study showed that feeding mice walnuts decreased the growth rate of breast cancer cells by 80% and reduced the number of tumors by 60% (Trusted Source).
These results suggest that adding a serving of nuts to your diet each day may reduce your risk of developing cancer in the future.
Still, more studies in humans are needed to determine whether nuts are responsible for this association, or whether other factors are involved.
Several studies have found that eating more carrots is linked to a
decreased risk of certain types of cancer.
For example, an analysis looked at the results of five studies and concluded that eating carrots may reduce the risk of stomach cancer by up to 26% (Source).
Another study found that a higher intake of carrots was associated with 18% lower odds of developing prostate cancer (Source).
One study analyzed the diets of 1,266 participants with and without lung cancer. It found that current smokers who did not eat carrots were three times as likely to develop lung cancer, compared to those who ate carrots more than once per week (Source).
Try incorporating carrots into your diet as a healthy snack or delicious side dish just a few times per week to increase your intake and potentially reduce your risk of cancer.
Still, remember that these studies show an association between carrot consumption and cancer, but don’t account for other factors that may play a role.
In another study, The Shanghai Breast Cancer Survival Study (JAMA. 2009), a large, population-based cohort study of 5,042 female breast
cancer survivors. Over an average follow-up of 3.9 years, soy food consumption was significantly associated with lower risk of
death and breast cancer recurrence.
A review of 35 studies (Plos One. 2014) found that soy intake could lower the risk of breast cancer for both pre- and post-menopausal women in Asian countries. However, for women in Western countries, pre- or post-menopausal, there is no evidence to suggest an association between intake of soy isoflavone and breast cancer.
We will delve into the research and look at a list of foods that may lower your risk of cancer.
2.1. Broccoli
Broccoli contains sulforaphane, a plant compound found in cruciferous
vegetables that may have potent anticancer properties.
There are more than 1,000 search results on broccoli and cancer on PubMed.
One analysis of 35 studies showed that eating more cruciferous
vegetables was associated with a lower risk of colorectal and colon
cancer (Ann Oncol. 2013).
One test-tube study showed that sulforaphane reduced the size and number of breast cancer cells by up to 75% (Clin Cancer Res. 2010).
Similarly, an animal study found that treating mice with sulforaphane helped kill off prostate cancer cells and reduced tumor volume by more than 50% (Carcinogenesis. 2004).
Some studies have also found that a higher intake of cruciferous vegetables like broccoli may be linked to a lower risk of colorectal cancer.
Including broccoli with a few meals per week may come with some cancer-fighting benefits.
However, keep in mind that the available research hasn’t looked directly at how broccoli may affect cancer in humans.
Instead, it has been limited to test-tube, animal and observational studies that either investigated the effects of cruciferous vegetables, or the effects of a specific compound in broccoli. Thus, more studies are needed.
One test-tube study showed that sulforaphane reduced the size and number of breast cancer cells by up to 75% (Clin Cancer Res. 2010).
Similarly, an animal study found that treating mice with sulforaphane helped kill off prostate cancer cells and reduced tumor volume by more than 50% (Carcinogenesis. 2004).
Some studies have also found that a higher intake of cruciferous vegetables like broccoli may be linked to a lower risk of colorectal cancer.
Including broccoli with a few meals per week may come with some cancer-fighting benefits.
However, keep in mind that the available research hasn’t looked directly at how broccoli may affect cancer in humans.
Instead, it has been limited to test-tube, animal and observational studies that either investigated the effects of cruciferous vegetables, or the effects of a specific compound in broccoli. Thus, more studies are needed.
2.2. Berries
Berries are high in anthocyanins, plant pigments that have antioxidant
properties and may be associated with a reduced risk of cancer.
There are more than 17,000 search results on berries and cancer on PubMed.
In one human study, 25 people with colorectal cancer were treated with bilberry extract for seven days, which was found to reduce the growth of cancer cells by 7% (Source).
Another small study gave freeze-dried black raspberries to patients with oral cancer and showed that it decreased levels of certain markers associated with cancer progression (Source).
One animal study found that giving rats freeze-dried black raspberries reduced esophageal tumor incidence by up to 54% and decreased the number of tumors by up to 62% (Source).
Similarly, another animal study showed that giving rats a berry extract was found to inhibit several biomarkers of cancer (Source).
Based on these findings, including a serving or two of berries in your diet each day may help inhibit the development of cancer. Keep in mind that these are animal and observational studies looking at the effects of a concentrated dose of berry extract, and more human research is needed.
In one human study, 25 people with colorectal cancer were treated with bilberry extract for seven days, which was found to reduce the growth of cancer cells by 7% (Source).
Another small study gave freeze-dried black raspberries to patients with oral cancer and showed that it decreased levels of certain markers associated with cancer progression (Source).
One animal study found that giving rats freeze-dried black raspberries reduced esophageal tumor incidence by up to 54% and decreased the number of tumors by up to 62% (Source).
Similarly, another animal study showed that giving rats a berry extract was found to inhibit several biomarkers of cancer (Source).
Based on these findings, including a serving or two of berries in your diet each day may help inhibit the development of cancer. Keep in mind that these are animal and observational studies looking at the effects of a concentrated dose of berry extract, and more human research is needed.
2.3. Nuts
Research has found that eating nuts may be linked to a lower risk of
certain types of cancer. There are more than 1,000 search results
on nuts and cancer on PubMed.
For instance, a study looked at the diets of 19,386 people and found that eating a greater amount of nuts was associated with a decreased risk of dying from cancer (Br J Nutr. 2015).
Another study followed 30,708 participants for up to 30 years and found that eating nuts regularly was associated with a decreased risk of colorectal, pancreatic and endometrial cancers (Source).
For instance, a study looked at the diets of 19,386 people and found that eating a greater amount of nuts was associated with a decreased risk of dying from cancer (Br J Nutr. 2015).
Another study followed 30,708 participants for up to 30 years and found that eating nuts regularly was associated with a decreased risk of colorectal, pancreatic and endometrial cancers (Source).
Another meta-analysis of 14 cohort studies (2015), found that dietary legume consumption reduces
risk of colorectal cancer. Legumes are a diverse group of foods,
including soybeans, peas, beans, lentils, peanuts, and other podded
plants, which are widely cultivated and consumed.
Other studies have found that specific types of nuts may be linked to a lower cancer risk. For example, Brazil nuts are high in selenium, which may help protect against lung cancer in those with a low selenium status (Trusted Source).
Similarly, one animal study showed that feeding mice walnuts decreased the growth rate of breast cancer cells by 80% and reduced the number of tumors by 60% (Trusted Source).
These results suggest that adding a serving of nuts to your diet each day may reduce your risk of developing cancer in the future.
Still, more studies in humans are needed to determine whether nuts are responsible for this association, or whether other factors are involved.
2.4. Olive Oil
Olive oil is loaded with health benefits, so it’s no wonder it’s one
of the staples of the Mediterranean diet.
Research has found that eating nuts may be linked to a lower risk of certain types of cancer. There are more than 1,000 search results on olive oil and cancer on PubMed.
Research has found that eating nuts may be linked to a lower risk of certain types of cancer. There are more than 1,000 search results on olive oil and cancer on PubMed.
Several studies have even found that a higher intake of olive oil may
help protect against cancer.
One massive review made up of 19 studies showed that people who consumed the greatest amount of olive oil had a lower risk of developing breast cancer and cancer of the digestive system than those with the lowest intake (Source).
Another study looked at the cancer rates in 28 countries around the world and found that areas with a higher intake of olive oil had decreased rates of colorectal cancer (Source).
Swapping out other oils in your diet for olive oil is a simple way to take advantage of its health benefits. You can drizzle it over salads and cooked vegetables, or try using it in your marinades for meat, fish or poultry.
Though these studies show that there may be an association between olive oil intake and cancer, there are likely other factors involved as well. More studies are needed to look at the direct effects of olive oil on cancer in people.
One massive review made up of 19 studies showed that people who consumed the greatest amount of olive oil had a lower risk of developing breast cancer and cancer of the digestive system than those with the lowest intake (Source).
Another study looked at the cancer rates in 28 countries around the world and found that areas with a higher intake of olive oil had decreased rates of colorectal cancer (Source).
Swapping out other oils in your diet for olive oil is a simple way to take advantage of its health benefits. You can drizzle it over salads and cooked vegetables, or try using it in your marinades for meat, fish or poultry.
Though these studies show that there may be an association between olive oil intake and cancer, there are likely other factors involved as well. More studies are needed to look at the direct effects of olive oil on cancer in people.
2.5. Tomato (Lycopene)
It has long been known that tomato consumption reduces the risk of developing cancer and cardiovascular disease, due to its high lycopene content (Ratto 2022).
There are more than 1,000 search results on lycopene and cancer on PubMed.
A 2020 study published in the journal Cancer Causes & Control (Fraser 2020) found that men who ate tomatoes almost every
day had a 28 percent lower risk of prostate cancer than men who
didn’t. Lycopene may also protect the skin from the sun damage that
can cause skin cancer, and some research suggests that it helps
women maintain bone mass as they age.
2.6. Carrots
There are more than 300 search results on carrot and cancer on PubMed.
For example, an analysis looked at the results of five studies and concluded that eating carrots may reduce the risk of stomach cancer by up to 26% (Source).
Another study found that a higher intake of carrots was associated with 18% lower odds of developing prostate cancer (Source).
One study analyzed the diets of 1,266 participants with and without lung cancer. It found that current smokers who did not eat carrots were three times as likely to develop lung cancer, compared to those who ate carrots more than once per week (Source).
Try incorporating carrots into your diet as a healthy snack or delicious side dish just a few times per week to increase your intake and potentially reduce your risk of cancer.
Still, remember that these studies show an association between carrot consumption and cancer, but don’t account for other factors that may play a role.
2.7. Beans
Beans are high in fiber, which some studies have found may help
protect against colorectal cancer (Source, Source, Source).
One study followed 1,905 people with a history of colorectal tumors, and found that those who consumed more cooked, dried beans tended to have a decreased risk of tumor recurrence (Source).
According to these results, eating a few servings of beans each week may increase your fiber intake and help lower the risk of developing cancer.
One study followed 1,905 people with a history of colorectal tumors, and found that those who consumed more cooked, dried beans tended to have a decreased risk of tumor recurrence (Source).
According to these results, eating a few servings of beans each week may increase your fiber intake and help lower the risk of developing cancer.
2.8. Turmeric (Curcumin)
Turmeric is a spice well-known for its health-promoting properties.
Curcumin, its active ingredient, is a chemical with anti-inflammatory,
antioxidant and even anticancer effects.
The spice turmeric can be extremely helpful when it comes to fighting
cancer. There are more than 7,000 search results on curcumin and cancer on PubMed and more than 50 clinical trials with curcumin and cancer, most of which are still ongoing.
For the best results, aim for at least 1/2–3 teaspoons (1–3 grams) of ground turmeric per day. Use it as a ground spice to add flavor to foods, and pair it with black pepper to help boost its absorption.
For the best results, aim for at least 1/2–3 teaspoons (1–3 grams) of ground turmeric per day. Use it as a ground spice to add flavor to foods, and pair it with black pepper to help boost its absorption.
2.9. Citrus Fruits
Eating citrus fruits such as lemons, limes, grapefruits and oranges has been associated with a lower risk of cancer in some studies.
One large study found that participants who ate a higher amount of citrus fruits had a lower risk of developing cancers of the digestive and upper respiratory tracts (Source).
A review looking at nine studies also found that a greater intake of citrus fruits was linked to a reduced risk of pancreatic cancer (Trusted Source).
Finally, a review of 14 studies showed that a high intake, or at least three servings per week, of citrus fruit reduced the risk of stomach cancer by 28% (Trusted Source).
These studies suggest that including a few servings of citrus fruits in your diet each week may lower your risk of developing certain types of cancer.
Keep in mind that these studies don’t account for other factors that may be involved. More studies are needed on how citrus fruits specifically affect cancer development.
One large study found that participants who ate a higher amount of citrus fruits had a lower risk of developing cancers of the digestive and upper respiratory tracts (Source).
A review looking at nine studies also found that a greater intake of citrus fruits was linked to a reduced risk of pancreatic cancer (Trusted Source).
Finally, a review of 14 studies showed that a high intake, or at least three servings per week, of citrus fruit reduced the risk of stomach cancer by 28% (Trusted Source).
These studies suggest that including a few servings of citrus fruits in your diet each week may lower your risk of developing certain types of cancer.
Keep in mind that these studies don’t account for other factors that may be involved. More studies are needed on how citrus fruits specifically affect cancer development.
2.10. Soy
There are more than 2,000 search results on soy and cancer on PubMed.
A review of 14 studies (Plos One. 2020) found that tofu intake was associated with a
lower risk of breast cancer. Tofu (bean curd), is a popular food derived from soy in Asia.
lower risk of breast cancer. Tofu (bean curd), is a popular food derived from soy in Asia.
A review of 35 studies (Plos One. 2014) found that soy intake could lower the risk of breast cancer for both pre- and post-menopausal women in Asian countries. However, for women in Western countries, pre- or post-menopausal, there is no evidence to suggest an association between intake of soy isoflavone and breast cancer.
3. Cancer and supplements
Dietary supplements are a heterogeneous group of products defined
under current US laws and regulations as containing vitamins and
minerals as well as amino acids, herbs/botanicals, and other kinds
of ingredients. Vitamin and/or mineral supplements are truly
“dietary” because they contain micronutrients that are also present
in foods. They are also “supplemental” because they have important
health benefits for people whose intake of these micronutrients from
foods is not sufficient or for those with malabsorption disorders.
In contrast, many other products that are marketed as dietary
supplements are not truly “dietary” because many come from sources
other than foods and contain substances not found in foods, and they
are not “supplemental” because they do not increase intake of
micronutrients that have been scientifically shown to be important
for human health. Furthermore, current laws and regulations do not
guarantee that products sold as dietary supplements actually contain
substances in the quantities claimed on their labels or that they
are free from undeclared substances that can be harmful to human
health.
For reasons other than cancer prevention, some vitamin and/or mineral supplements may be beneficial for some people to prevent nutrient deficiency, such as in pregnant women, women of childbearing age, and people with restricted dietary intakes. Dietary supplementation may also be indicated to correct a documented clinical deficiency or insufficiency, such as supplementation with vitamin D in those with low circulating concentrations or vitamin B12 supplementation in those with vitamin B12-associated anemias.
Although a diet rich in vegetables, fruits, and other plant-based foods may reduce the risk of cancer, there is limited and inconsistent evidence that dietary supplements can reduce cancer risk (R). Whereas 2 RCTs showed reductions in cancer risk among men taking low-dose antioxidants or low-dose multiple micronutrients, evidence for women is lacking. Furthermore, evidence exists that some high-dose supplements containing nutrients such as β-carotene and vitamins A and E can increase the risk of some cancers (R). For individual nutrients, an exception may be calcium, in which supplemental calcium may reduce the risk of colorectal cancer. However, people who have excessive calcium intake (mostly from supplements) may have a higher risk of death from all cancer types combined compared with those who have a recommended level of dietary calcium. The same study also reported no overall benefit to longevity from all dietary supplements considered together. Nonetheless, more than one-half of US adults use one or more dietary supplement(s).
For reasons other than cancer prevention, some vitamin and/or mineral supplements may be beneficial for some people to prevent nutrient deficiency, such as in pregnant women, women of childbearing age, and people with restricted dietary intakes. Dietary supplementation may also be indicated to correct a documented clinical deficiency or insufficiency, such as supplementation with vitamin D in those with low circulating concentrations or vitamin B12 supplementation in those with vitamin B12-associated anemias.
Although a diet rich in vegetables, fruits, and other plant-based foods may reduce the risk of cancer, there is limited and inconsistent evidence that dietary supplements can reduce cancer risk (R). Whereas 2 RCTs showed reductions in cancer risk among men taking low-dose antioxidants or low-dose multiple micronutrients, evidence for women is lacking. Furthermore, evidence exists that some high-dose supplements containing nutrients such as β-carotene and vitamins A and E can increase the risk of some cancers (R). For individual nutrients, an exception may be calcium, in which supplemental calcium may reduce the risk of colorectal cancer. However, people who have excessive calcium intake (mostly from supplements) may have a higher risk of death from all cancer types combined compared with those who have a recommended level of dietary calcium. The same study also reported no overall benefit to longevity from all dietary supplements considered together. Nonetheless, more than one-half of US adults use one or more dietary supplement(s).
Many healthful compounds are found in vegetables and fruits, and it is likely that these compounds work synergistically to exert their beneficial effect. There are likely to be important, but as yet unidentified, components of whole food that are not included in dietary supplements. Some supplements are described as containing the nutritional equivalent of vegetables and fruits. However, the small amount of dried powder in such pills frequently contains only a small fraction of the levels contained in the whole foods, and there is a lack of evidence supporting a role of these products in cancer prevention. Food is the best source of vitamins, minerals, and other bioactive food components.
While many vitamins and minerals can benefit your general health,
there’s a huge market of unregulated supplements that may provide no
added benefit to your health. Certain supplements even have the
potential to negatively impact cancer treatments. This is because some supplements can
counteract medications or medical therapies. If you’re thinking about
supplementing your diet with anti-cancer vitamins, always talk to your
doctor first.
3.1. Vitamin D3, K2 and Magnesium
Vitamin D can absorb calcium and help the immune, muscle, and nervous systems function properly. There are more than 13,000 search results on vitamin D and cancer on PubMed.The first randomized-controlled trial (DO-HEALTH) trial to investigate the combination of three complementary treatments for the prevention of cancer and suggest that the combination of daily vitamin D3, supplemental marine omega-3s, and a simple home exercise program may be effective in the prevention of invasive cancer among generally healthy and active adults aged 70 and older.
Findings from a 3 year Randomized Controlled Trial with more than 2,000 participants observed a 61% reduction in the risk of invasive cancer among patients who completed a home exercise program and took vitamin D3 and omega-3 fatty acids daily.
These results, from the DO-HEALTH trial (ClinicalTrials.gov identifier NCT01745263), were published in Frontiers in Aging 2022.
A number of epidemiologic studies have also investigated whether people with higher vitamin D intakes or higher blood levels of vitamin D have lower risks of specific cancers. The results of these studies have been inconsistent, possibly because of the challenges in carrying out such studies. For example, dietary studies do not account for vitamin D made in the skin from sunlight exposure, and the level of vitamin D measured in the blood at a single point in time (as in most studies) may not reflect a person’s true vitamin D status. Also, it is possible that people with higher vitamin D intakes or blood levels are more likely to have other healthy behaviors. It may be one of these other behaviors, rather than vitamin D intake, that influences cancer risk.
The cancers for which the most human data are available are colorectal, breast, prostate, and pancreatic cancer. Numerous epidemiologic studies have shown that higher intake or blood levels of vitamin D are associated with a reduced risk of colorectal cancer (R). In contrast, the Women’s Health Initiative randomized trial found that healthy women who took vitamin D and calcium supplements for an average of 7 years did not have a reduced incidence of colorectal cancer (NEJM 2006). Some scientists have pointed out that the relatively low level of vitamin D supplementation (10 μg, or 400 IU, once a day), the ability of participants to take additional vitamin D on their own, and the short duration of participant follow-up in this trial might explain why no reduction in colorectal cancer risk was found.
The cancers for which the most human data are available are colorectal, breast, prostate, and pancreatic cancer. Numerous epidemiologic studies have shown that higher intake or blood levels of vitamin D are associated with a reduced risk of colorectal cancer (R). In contrast, the Women’s Health Initiative randomized trial found that healthy women who took vitamin D and calcium supplements for an average of 7 years did not have a reduced incidence of colorectal cancer (NEJM 2006). Some scientists have pointed out that the relatively low level of vitamin D supplementation (10 μg, or 400 IU, once a day), the ability of participants to take additional vitamin D on their own, and the short duration of participant follow-up in this trial might explain why no reduction in colorectal cancer risk was found.
According to BreastCancer.org, research suggests that certain cancers such as breast cancer, can have a higher risk of occurring when the body has low levels of vitamin D.
Studies also show a link between vitamin D deficiency and cardiovascular disease, diabetes, and cancer (Sizar, 2020).
In 2016, a landmark study published in PLOS ONE found that women over 55 with blood concentrations of vitamin D higher than 40 ng/ml, had a 67% lower risk of cancer compared women with levels lower than 20 ng/ml.
Many experts now recommend 800 to 1,000 IU a day, a goal that's nearly impossible to attain without taking a supplement. Although protection is far from proven, evidence suggests that vitamin D may help reduce the risk of prostate cancer, colon cancer, and other malignancies.
Although the role of vitamin D in cancer prevention remains an area of research interest and debate, avoiding deficient levels is recommended. (American Cancer Society 2020)
Vitamin D can also be absorbed through sunlight, or with the following diet:
- fatty fish
- egg yolks
- fortified milk
Make sure to take 500 mg to 1000 mg of magnesium and 150 mcg of vitamin K2, (not K1) which are important cofactors for optimizing vitamin D function. And, remember the only way you know what your vitamin D level is, is to test it. Vitamin D level should be in a therapeutic range of 50 to 70 ng/ml for treatment of rheumatoid arthritis. Most people are shocked how low their level is when they finally get around to testing it.
3.2. EGCG (Green tea)
There are more than 6,000 search results on green tea and cancer on PubMed.
Several epidemiological studies have reported that the consumption of green tea may decrease
cancer risk. Studies have also confirmed numerous health benefits of green tea
including prevention of cancer (R, R) and cardiovascular disease, as well as anti-inflammatory,
antioxidant, antiarthritic, antibacterial, and antiviral effects. (R, R, R, R).
Green tea also contains chemicals called polyphenols that have
antioxidant and anti-inflammatory properties.
The Minnesota Green Tea Trial (MGTT. 2015) is the largest and longest double-blind,
placebo-controlled, randomized intervention study that specifically
evaluated the effects of oral GTE (green tea extract) containing
defined quantities of EGCG on established biomarkers of breast
cancer risk.
They randomized and stratified 1075 healthy postmenopausal women
at high risk of breast cancer according to their breast tissue
density and catechol-O-methyltransferase genotypes and divided
them into two groups: 537 placebo and 538 green tea groups. Green
tea group participants took 4 capsules that contained 843 mg EGCG,
whereas the placebo group took capsules without green tea
extracts.
Researchers measured changes in percent mammographic density,
circulating endogenous sex hormones, and proteins of the
insulin-like growth factor axis. Their results showed
that supplementation with green tea extract could modify and
reduce mammographic density (MD) and protect against breast
cancer, even though it was only significant in younger women
(50–55 years) and had no effect in older women (R), an age-dependent effect similar to those of tamoxifen.
If you have cancer, consider drinking up to 3 cups of green tea per
day to experience the benefits. Green tea pills are also available,
but may be too concentrated.
3.3. Curcumin (Turmeric)
The spice turmeric can be extremely helpful when it comes to fighting cancer. There are more than 7,000 search results on curcumin and cancer on PubMed and more than 50 clinical trials with curcumin and cancer, most of which are still ongoing.
Studies show that the curcumin in turmeric may kill cancer cells and slow tumor
growth. This preclinical research has taken curcumin from the lab to the
clinic.
The benefits of curcumin may include:
- blocking cancer cells from multiplying
- killing colon, breast, prostate, and melanoma cancer cells
- slowing tumor growth
Curcumin has also been identified as one of the most powerful
chemopreventive and anticancer agents, and recognized for its wide
spectrum of pharmacological properties and inhibitory effects on
metabolic enzymes, according to PubChem, which notes its wound healing and antimicrobial effects, and
states:
"Curcumin blocks the formation of reactive-oxygen species, possesses anti-inflammatory properties as a result of inhibition of cyclooxygenases (COX) and other enzymes involved in inflammation; and disrupts cell signal transduction by various mechanisms including inhibition of protein kinase C.
These effects may play a role in the agent's observed antineoplastic properties, which include inhibition of tumor cell proliferation and suppression of chemically induced carcinogenesis and tumor growth in animal models of cancer."
"Curcumin blocks the formation of reactive-oxygen species, possesses anti-inflammatory properties as a result of inhibition of cyclooxygenases (COX) and other enzymes involved in inflammation; and disrupts cell signal transduction by various mechanisms including inhibition of protein kinase C.
These effects may play a role in the agent's observed antineoplastic properties, which include inhibition of tumor cell proliferation and suppression of chemically induced carcinogenesis and tumor growth in animal models of cancer."
Another study (2013) showed curcumin as able to suppress cancer proliferation
and apoptosis (programmed cell death), thereby acting as a chemopreventive agent in skin, colon and
stomach cancers. Other studies using animal models list breast,
bladder, brain, esophageal, kidney, liver, lung, pancreas and prostate
cancers, and more.
Because it's not easily absorbed through your gastrointestinal tract,
it's more effective to use a high-quality bioavailable curcumin
extract, according to a 2013 study. A typical anticancer dose is just under 1 teaspoon of curcumin
extract three or four times daily.
Both curcuminoids and related turmeric products have been sanctioned
by the U.S. Food and Drug Administration (FDA) as safe.
3.4. Omega-3 Fatty Acids
There are more than 4,000 search results on Omega 3 and cancer on PubMed. Most people use fish oil supplements to
enhance the amount of omega-3’s in their
diet.
Findings from a study performed in mice, research from
Harvard Medical School’s Beth Israel Deaconess Medical
Center in Boston demonstrated omega-3 fat could reduce
tumor growth by 67% (R).
The research was presented April 4, 2022 at the annual
Experimental Biology meeting in Philadelphia. The animal
model showed that omega-3 fatty acids helped promote the
cancer-fighting activities of immunotherapy and
anti-inflammatory therapy.
Many governments recommend eating omega-3 containing
fatty fish, two times per week. But that is often not
enough. Ideally, people would need to eat fatty fish
four times per week, while also supplementing with
omega-3 fatty acids, at least 1,000 mg of pure omega-3
(DHA and EPA) per day.
However, fish oil was shown
in one study on mice (2015) to possibly reduce the effectiveness of
chemotherapy, and for that reason ground flax seed
is a worthy alternative.
Flax seed is rich in omega-3 fatty acids,
which may reduce the risk of certain cancers. When supplementing, try to avoid flaxseed
oil because it lacks the nutrients of
ground flax seed. Ground flax seed can be
purchased online or found in many larger grocery store
chains. Simply sprinkle some ground flax seed on your
food and enjoy.
Make sure you buy
high-quality omega-3 fatty acid supplements, meaning
that the omega-3 fatty acids are pure and have not
oxidized much (having low “TOTOX” value).
TOTOX value stands for total oxidation value. The omega
3 fatty acids EPA and DHA from fish oil are highly
sensitive to oxidation. This means that they are rapidly
affected by contact with oxygen. Oxidised fatty acids
are not beneficial to our health. For this reason, a
good fish oil supplement has a low TOTOX value. The
maximum TOTOX value is set at 26 by the Global
Organization for EPA and DHA omega-3.
Related: Researchers Showed Omega-3 Could Cut Tumor Growth
by 67%
There are more than 4,000 search results on Omega 3 and cancer on PubMed. Most people use fish oil supplements to
enhance the amount of omega-3’s in their
diet.
The research was presented April 4, 2022 at the annual Experimental Biology meeting in Philadelphia. The animal model showed that omega-3 fatty acids helped promote the cancer-fighting activities of immunotherapy and anti-inflammatory therapy.
Many governments recommend eating omega-3 containing
fatty fish, two times per week. But that is often not
enough. Ideally, people would need to eat fatty fish
four times per week, while also supplementing with
omega-3 fatty acids, at least 1,000 mg of pure omega-3
(DHA and EPA) per day.
However, fish oil was shown
in one study on mice (2015) to possibly reduce the effectiveness of
chemotherapy, and for that reason ground flax seed
is a worthy alternative.
Make sure you buy high-quality omega-3 fatty acid supplements, meaning that the omega-3 fatty acids are pure and have not oxidized much (having low “TOTOX” value).
Related: Researchers Showed Omega-3 Could Cut Tumor Growth by 67%
3.5. Garlic
Garlic is a great choice when it comes to
giving your body a little extra protection. To
reap the benefits of garlic, you should eat one
clove per day, or 300 to 1,000 milligrams (mg) of garlic extract.
Protective effects may include:
- antibacterial properties
-
blocking and halting the activation of
cancer-causing substances
- enhanced DNA repair
- a reduction in cancer cells spreading
The active component in garlic is allicin, a
compound that has been shown to kill off cancer
cells in multiple test-tube studies (Source, Source, Source).
There is evidence demonstrating garlic can kill
cancer cells in vitro. Several studies have analyzed
the effects that dietary garlic may have on the
development of colorectal cancer.
Several clinical studies have found an
association between garlic intake and a lower
risk of certain types of cancer.
One study of 543,220 participants found that those
who ate lots of Allium vegetables, such as garlic,
onions, leeks and shallots, had a lower risk of
stomach cancer than those who rarely consumed
them (Source).
A study of 471 men showed that a higher intake of
garlic was associated with a reduced risk of
prostate cancer (Source).
A meta-analysis of 11 studies, published
in January 2020, did find evidence that garlic could reduce
the risk of ColoRectal Cancer.
Another study published in the Asia Pacific Journal of Clinical
Oncology (2019) revealed the odds of getting
ColoRectal Cancer were 79% lower in those who
a diet high in allium vegetables, which
include garlic, leeks and onions.
Based on these findings, including 2–5
grams (approximately one clove) of fresh
garlic into your diet per day can help you
take advantage of its health-promoting
properties.
Despite the promising results showing an
association between garlic and a reduced
risk of cancer, more studies are needed to
examine whether other factors play a
role.
Garlic is a great choice when it comes to
giving your body a little extra protection. To
reap the benefits of garlic, you should eat one
clove per day, or 300 to 1,000 milligrams (mg) of garlic extract.
- antibacterial properties
- blocking and halting the activation of cancer-causing substances
- enhanced DNA repair
- a reduction in cancer cells spreading
The active component in garlic is allicin, a
compound that has been shown to kill off cancer
cells in multiple test-tube studies (Source, Source, Source).
There is evidence demonstrating garlic can kill
cancer cells in vitro. Several studies have analyzed
the effects that dietary garlic may have on the
development of colorectal cancer.
Several clinical studies have found an association between garlic intake and a lower risk of certain types of cancer.
One study of 543,220 participants found that those who ate lots of Allium vegetables, such as garlic, onions, leeks and shallots, had a lower risk of stomach cancer than those who rarely consumed them (Source).
A study of 471 men showed that a higher intake of garlic was associated with a reduced risk of prostate cancer (Source).
A meta-analysis of 11 studies, published
in January 2020, did find evidence that garlic could reduce
the risk of ColoRectal Cancer.
Another study published in the Asia Pacific Journal of Clinical
Oncology (2019) revealed the odds of getting
ColoRectal Cancer were 79% lower in those who
a diet high in allium vegetables, which
include garlic, leeks and onions.
Based on these findings, including 2–5
grams (approximately one clove) of fresh
garlic into your diet per day can help you
take advantage of its health-promoting
properties.
Despite the promising results showing an association between garlic and a reduced risk of cancer, more studies are needed to examine whether other factors play a role.
Despite the promising results showing an association between garlic and a reduced risk of cancer, more studies are needed to examine whether other factors play a role.
3.6. Molecular Hydrogen and Cancer
Published in the Asian Pacific Journal of Cancer Prevention in 2023, this systematic review is the first to summarise effects associated with the use of molecular hydrogen for cancer. Out of the 677 articles retrieved from Cochrane, PubMed and Google Scholar, 27 articles were included for this systematic review. Based on the authors' analysis, "H2 plays a promising therapeutic role as an independent therapy as well as an adjuvant in combination therapy, resulting in an overall improvement in survivability, quality of life, blood parameters, and tumour reduction."
Published in the Asian Pacific Journal of Cancer Prevention in 2023, this systematic review is the first to summarise effects associated with the use of molecular hydrogen for cancer. Out of the 677 articles retrieved from Cochrane, PubMed and Google Scholar, 27 articles were included for this systematic review. Based on the authors' analysis, "H2 plays a promising therapeutic role as an independent therapy as well as an adjuvant in combination therapy, resulting in an overall improvement in survivability, quality of life, blood parameters, and tumour reduction."
3.7. Quercetin
Quercetin is an antioxidant flavonol that's found in foods such as red grapes, green tea, elderflower and onions, to name a few. As the health benefits of the supplement become more widely known, the market has grown rapidly (R). According to market research, quercetin market was worth $261.12 million in 2020 and is expected to reach $406.58 million in 2027.2022 - A paper published in August 2022 in Nutrition Research analyzed the pro-apoptotic effect that quercetin has on aging cells. The paper reviewed preclinical and early phase data using quercetin as a senolytic agent and found the data showed it was effective in “preventing or alleviating cancer formation.”
The authors reviewed the importance of cellular aging in the development of cancer cells and the effect that quercetin may have on the suppression of cancer cell proliferation.
Cellular senescence is a dynamic and multi-step process that is associated with alterations in metabolic activity and gene expression. This can compromise tissue regeneration and contribute to aging. On the other hand, by removing senescent cells, age-related dysfunction can be attenuated and potentially extend the lifespan.
2020 - Another paper (2020) identified some of the anti-inflammatory,
antioxidant and antiproliferative properties quercetin has that
enhances breast cancer treatment, while another (2020) evaluated its effect on the treatment of ovarian
cancer, which is a serious cancer growth and threat to women's health.
2019 - Research also has demonstrated that quercetin can promote the loss of
cell viability and autophagy through several pathways, including those
involving mitochondrial function and glucose metabolism.
This study published in 2017 in Oncology Reports took things a step further, finding that quercetin induced cancer cell death in nine types of cancer, including prostate cancer, colon cancer, and breast caner.
In another 2017 study, researchers gave quercetin to mice with tumors. Researchers found that mice in the quercetin-treated group showed delayed tumor growth, no significant changes in daily behavior, significantly better survival ratings, and increased rates of cell death.
This study published in 2017 in Oncology Reports took things a step further, finding that quercetin induced cancer cell death in nine types of cancer, including prostate cancer, colon cancer, and breast caner.
In another 2017 study, researchers gave quercetin to mice with tumors. Researchers found that mice in the quercetin-treated group showed delayed tumor growth, no significant changes in daily behavior, significantly better survival ratings, and increased rates of cell death.
Quercetin may also target bladder cancer. In 2016, researchers published a landmark study in the American Journal of
Cancer Research. Researchers analyzed quercetin’s effect on cancer
cells in a test tube. They concluded, “We are the first to show that
quercetin displays potent inhibition on bladder cancer cells via
activation of AMPK pathway.”
In 2015, researchers reviewed available test tube and animal studies on quercetin and
prostate cancer. After reviewing available evidence, researchers found
that quercetin suppressed cell growth and induced cell death in
prostate cancer cells.
Lab studies (2011) have also demonstrated that quercetin is a strong antioxidant and has pro-apoptotic effects on tumor cells, with the ability to block growth at different phases of the cell cycle.
Lab studies (2011) have also demonstrated that quercetin is a strong antioxidant and has pro-apoptotic effects on tumor cells, with the ability to block growth at different phases of the cell cycle.
Data (2015) indicate that quercetin could play a role in cancer
treatment as it reportedly has synergistic effects in combination with
chemotherapy agents or radiation therapy. Quercetin has also shown
promising results with chemoprotective and radioprotective properties,
by protecting normal cells against the effects of chemotherapy and
radiation therapy.
According to Mount Sinai, quercetin should be used with caution as it may interact with
certain antibiotics by reducing the effectiveness of the drug. It may
also enhance the effect of some blood thinners, which can increase
your risk of bleeding. In addition to these, it may interact with
corticosteroids, digoxin, cyclosporine and fluoroquinolones.
Early research on the cancer-fighting benefits of quercetin is
promising, although more research needs to be performed to verify
these effects in humans.
3.8. Melatonin
Melatonin is one of the most important antioxidant molecules. In the human body — aside from having direct antioxidant effects — it also stimulates the synthesis of glutathione and other important antioxidants like superoxide dismutase and catalase.
Many people are not aware that only 5% of your body’s melatonin —
which is also a potent anticancer agent — is produced in your pineal
gland. The other 95% is produced inside your mitochondria — provided
you get sufficient near infrared exposure which is typically from sun
on your bare skin. This is why vitamin D is more than likely a
biomarker for sun exposure, which is intricately involved in melatonin
production. (R)
A case series of 14 advanced cancer patients (Trends in Oncology 2020), treated with high dose (1,000 mg/day) of melatonin; achieved a
disease control of 54% of the patients.
The authors also concluded that:
"Moreover, this preliminary study may also suggest that high dose
melatonin has no toxicity in cancer patients with poor clinical
status, as well as in healthy subjects."
3.9 - 3.10. Vitamin C and B6
Obese women who took vitamin C and B6 at amounts that exceeded the
recommended daily intake levels were associated with a lower risk of
breast cancer, according to a five-year long South Korean cohort study. 40,432 women without a history of cancer at baseline were
included in this study.
To understand the mechanism of AA's anticancer activity, many research
groups have treated colon, prostate, leukemia, lymphoma, brain, and
stomach cancer cells and chemically or genetically transformed cancer
cells with AA and showed cancer growth inhibition and even cancer cell
death through hydrogen peroxide–mediated reactive oxygen species (ROS)
generation [R]. In most cases, the pharmacological concentration of vitamin C
required for anticancer effects (EC50 value of 1–10 mM) could only be
achieved by intravenous administration. Thus, to apply vitamin C
as an anticancer therapy, a high intracellular concentration in cancer
cells is critically important (R).
Sally Norton, author of “Toxic Superfoods: How Oxalate Overload Is Making You Sick — and How to Get Better,” explains:
For these reasons, if you take vitamin C on a regular basis, Norton recommends limiting it to 250 mg a day. This is enough to meet your nutritional requirements and is unlikely to cause oxalic acid-related trouble. The exception would be if you are septic, in which case large doses of IV ascorbic acid can save your life.
The Hazards of Excessive Vitamin C
Vitamin C and ascorbic acid can lead to problems if your body is
already loaded with oxalates as it is metabolically reduced to
oxalic acid during breakdown.
Sally Norton, author of “Toxic Superfoods: How Oxalate Overload Is Making You Sick — and How to Get Better,” explains:
“The major source of internal oxalate is ascorbic acid or
vitamin C ... There are lots of case studies of train wrecks
from supplements, and lots of case studies about problems with
intravenous vitamin C. Let me tell you my personal story. I
had vitamin C chelation ... I didn't know I had an oxalate
problem ...
By the third time, I became harder and harder to stab for the IV needle because now my veins were ropier and rollier and would run away from the needle. That's fibrosis ... I only had IV vitamin C maybe 10 times. But the doctor and the nurse took no notice of this side effect of the treatment — that I was becoming more fibrotic and harder to puncture ...
It's hubris to say, ‘Oh, well, it's fine. All my patients are doing great on my vitamin C IVs when you're not open to seeing the side effects. One of the studies demonstrated that just with oral supplementation, for not all that long, once they stopped the vitamin C, the level of oxalate in the urine went way up.
So, while the body's being assaulted by too much vitamin C, it's busy sequestering the oxalate that's forming and holding onto it and protecting the kidneys from devastation, from excessive oxalate load. Once you stop producing or eating too much oxalate, this holding pattern can let go, and now you see much higher oxalate levels in the blood and the urine.”
By the third time, I became harder and harder to stab for the IV needle because now my veins were ropier and rollier and would run away from the needle. That's fibrosis ... I only had IV vitamin C maybe 10 times. But the doctor and the nurse took no notice of this side effect of the treatment — that I was becoming more fibrotic and harder to puncture ...
It's hubris to say, ‘Oh, well, it's fine. All my patients are doing great on my vitamin C IVs when you're not open to seeing the side effects. One of the studies demonstrated that just with oral supplementation, for not all that long, once they stopped the vitamin C, the level of oxalate in the urine went way up.
So, while the body's being assaulted by too much vitamin C, it's busy sequestering the oxalate that's forming and holding onto it and protecting the kidneys from devastation, from excessive oxalate load. Once you stop producing or eating too much oxalate, this holding pattern can let go, and now you see much higher oxalate levels in the blood and the urine.”
For these reasons, if you take vitamin C on a regular basis, Norton recommends limiting it to 250 mg a day. This is enough to meet your nutritional requirements and is unlikely to cause oxalic acid-related trouble. The exception would be if you are septic, in which case large doses of IV ascorbic acid can save your life.
4. Maintain a healthy weight and be physically active
Being at a healthy weight might lower the risk of some types of cancer. These include cancer of the breast, prostate, lung, colon and kidney.Physical activity counts too. Besides helping control weight, physical activity on its own might lower the risk of breast cancer and colon cancer.
Doing any amount of physical activity benefits health. But for the most benefit, strive for at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of hard aerobic activity.
You can combine moderate and hard activity. As a general goal, include at least 30 minutes of physical activity in your daily routine. More is better.
5. Avoid risky behaviors
Another effective cancer prevention tactic is to avoid risky behaviors that can lead to infections that, in turn, might increase the risk of cancer. For example:
-
Practice safe sex. Limit the number of sexual partners and use a condom. The greater the number of sexual partners in a lifetime, the greater the chances of getting a sexually transmitted infection, such as HIV or HPV.
People who have HIV or AIDS have a higher risk of cancer of the anus, liver and lung. HPV is most often associated with cervical cancer, but it might also increase the risk of cancer of the anus, penis, throat, vulva and vagina.
- Don't share needles. Injecting drugs with shared needles can lead to HIV, as well as hepatitis B and hepatitis C — which can increase the risk of liver cancer. If you're concerned about drug misuse or addiction, seek professional help.
6. Protect yourself from the sun
Skin cancer is one of the most common kinds of cancer and one of the most preventable. Try these tips:
- Avoid midday sun. Stay out of the sun between 10 a.m. and 4 p.m. when the sun's rays are strongest.
- Stay in the shade. When outdoors, stay in the shade as much as possible. Sunglasses and a broad-brimmed hat help too.
- Cover your skin. Wear clothing that covers as much skin as possible. Wear a head cover and sunglasses. Wear bright or dark colors. They reflect more of the sun's harmful rays than do pastels or bleached cotton.
- Don't skimp on sunscreen. Use a broad-spectrum sunscreen with an SPF of at least 30, even on cloudy days. Apply a lot of sunscreen. Apply again every two hours, or more often after swimming or sweating.
- Don't use tanning beds or sunlamps. These can do as much harm as sunlight.
7. Get regular medical care and Health Screening
Doing regular self-exams and having screenings for cancers — such as cancer of the skin, colon, cervix and breast — can raise the chances of finding cancer early. That's when treatment is most likely to succeed. Ask a health care provider about the best cancer screening schedule for you.
8. Avoid unnecessary exposure to radiation.
Get medical imaging studies only when you need them. (Harvard Health)
Check your home for residential radon, which increases the risk of lung
cancer. Protect yourself from ultraviolet radiation in sunlight, which
increases the risk of melanomas and other skin cancers. But don't worry
about electromagnetic radiation from high-voltage power lines or
radiofrequency radiation from microwaves and cell phones. They do not cause
cancer.
9. Avoid exposure to environmental toxins and infections that contribute to cancer
Avoid exposure to industrial and environmental toxins such as asbestos
fibers, benzene, aromatic amines, and polychlorinated biphenyls (PCBs). (Harvard Health)
Avoid infections that contribute to cancer, including hepatitis viruses,
HIV, and the human papillomavirus. Many are transmitted sexually or through
contaminated needles. (Harvard Health)
10. Sleep Quality and Stress Reduction
This might be one of the most under-rated considerations, especially
long term exposure to a stressful environment. However, it’s important
to understand the role of stress on cancer progression. Scientists know
that psychological stress can affect the immune system, the body’s
defense against infection and disease (including cancer).
The body responds to stress by releasing stress hormones, such as
epinephrine (also called adrenaline) and cortisol (also called
hydrocortisone). The body produces these stress hormones to help a
person react to a situation with more speed and strength. Stress
hormones increase blood pressure, heart rate, and blood sugar levels.
Small amounts of stress are believed to be beneficial, but chronic
(persisting or progressing over a long period of time) high levels of
stress are thought to be harmful.
Stress that is chronic can increase the risk of obesity, heart disease,
depression, and various other illnesses. Stress also can lead to
unhealthy behaviors, such as overeating, smoking, or abusing drugs or
alcohol, that may affect cancer risk.
Some studies have indicated an indirect relationship between stress and
certain types of virus-related growths. Evidence from both animal and
human studies suggests that chronic stress weakens a person’s immune
system, which in turn may affect the incidence of virus-associated
cancers, such as Kaposi sarcoma and some lymphomas.
It is difficult to separate stress from other physical or emotional
factors when examining cancer risk. For example, certain behaviors, such
as smoking and using alcohol, and biological factors, such as growing
older, becoming overweight, and having a family history of cancer, are
common risk factors for cancer.
Sleep
Admittedly, the evidence linking sleep to cancer is not strong. But poor and
insufficient sleep is associated with weight gain, which is a
cancer risk factor.
This article is part of the cancer series. Other popular cancer related articles in the series:
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