Additional Coverage:
- A doctor shares his 5-step routine for preventing cancer (businessinsider.com)
Dr. Avishek Kumar, an oncologist based in Edison, New Jersey, emphasizes that while cancer risk can never be entirely eliminated, adopting simple, consistent habits over time can significantly lower the chances of developing the disease.
Drawing from his experience treating various cancers, Dr. Kumar shares five key lifestyle strategies that contribute to long-term cancer prevention.
1. Prioritizing Whole Foods Over Processed Options
Dr. Kumar recommends focusing on a diet rich in fiber and minimally processed foods.
He likens healthy eating to what a farmer a century ago might have chosen-fresh berries, whole grains, lean meats, eggs, and dairy-mostly foods found around the perimeter of the grocery store rather than heavily processed items from the inner aisles. While he admits occasional indulgences like fast food are part of life, he ensures that at least one meal per day consists of unprocessed, nutrient-dense foods to maintain balance.
2. Incorporating Regular Physical Activity
Exercise plays a crucial role in cancer prevention. Dr.
Kumar makes it a point to jog most mornings, which helps him start the day energized and less stressed. For those less inclined to run, he suggests simple activities such as a daily 20-minute walk or taking the stairs, emphasizing that consistent, moderate movement is beneficial.
3. Reducing Exposure to Household Toxins
Environmental factors in the home can increase cancer risk. Dr.
Kumar advises replacing old or damaged cookware, especially those with peeling nonstick coatings, to avoid exposure to potentially harmful microplastics. Additionally, he highlights the importance of testing for radon gas-a colorless, odorless carcinogen that is the second leading cause of lung cancer-using affordable home testing kits and taking corrective measures if levels are high.
4. Staying Current with Health Screenings
Despite his busy schedule, Dr. Kumar prioritizes routine cancer screenings, recognizing their importance in early detection and treatment.
He echoes American Cancer Society guidelines, recommending colonoscopies starting at age 45, annual mammograms for women beginning at 40 (earlier if there is a family history), and prostate cancer screenings for men starting at age 50 (also earlier if at risk). He stresses that maintaining one’s own health enables better care for others.
5. Managing Stress Through Mindful Unplugging
To counter the constant flow of information and stress-especially from social media-Dr. Kumar makes a deliberate effort to unplug regularly.
Whether it’s reading quietly outdoors or spending quality time with his family on outings, these breaks help him maintain a balanced mindset, which supports his overall health routine.
Dr. Kumar’s message is clear: cancer prevention is not about perfection but about making manageable, healthy choices consistently over time. Simple substitutions and steady habits can yield substantial benefits in reducing cancer risk.
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- A doctor shares his 5-step routine for preventing cancer (businessinsider.com)