5 Simple Nutrition Habits to Help Lower Your Cancer Risk

September 19th, 2024

Written By: Oncology Simplified Team 

Disclaimer: This information is general and may not meet individual needs. For a personalized plan tailored to your unique lifestyle and clinical requirements, book a free introductory call at 437-500-5000.

Cancer is a word that hits home for many of us – especially if you’ve faced it head-on. Whether you’re navigating treatment, living in remission, or simply trying to lower your risk of recurrence, you know firsthand the importance of prioritizing your health. The good news is, there are some practical and scientifically backed habits you can start today to help reduce your cancer risk. These strategies are not just suggestions – they’re essential habits that can easily fit into daily routines and make a real difference., and I’m excited to share them with you. 

  1. Load Up on Fruits and Veggies: Your Natural Armor

When fighting cancer or working to prevent a recurrence, the right nutrition is like putting on your armor. Fruits and vegetables are your first line of defence, packed with powerful antioxidants that protect your cells from further damage. Think of every meal as an opportunity to nourish your body with healing nutrients. 

Start small by adding a colourful variety to your meals – from leafy greens like spinach and kale to antioxidant-rich berries. Aim for at least five servings a day, making sure you’re flooding your system with the vitamins and minerals it needs to stay resilient. 

Fruits: 

  • Berries (e.g., strawberries, blueberries, raspberries) – Rich in antioxidants and vitamins, they help protect cells from damage. 
  • Citrus Fruits (e.g., oranges, grapefruits, lemons) – High in vitamin C, which supports the immune system and helps repair tissues. 
  • Apples – Contain fibre and various antioxidants that may help reduce cancer risk. 
  • Grapes – Especially red and purple varieties, which have resveratrol, a compound with anti-cancer properties. 
  • Pomegranates – Rich in antioxidants and polyphenols, which may have anti-inflammatory and anti-cancer effects. 

Vegetables: 

  • Cruciferous Vegetables (e.g., broccoli, cauliflower, Brussels sprouts) – Contain glucosinolates, which have been shown to reduce cancer risk. 
  • Leafy Greens (e.g., spinach, kale, Swiss chard) – High in vitamins, minerals, and antioxidants that support overall health and may help in cancer prevention. 
  • Carrots – Rich in beta-carotene, which has antioxidant properties and supports healthy vision. 
  • Tomatoes – Contain lycopene, an antioxidant that has been linked to a reduced risk of certain cancers. 
  • Garlic – Contains compounds that may help boost the immune system and have anti-cancer effects. 
  1. The Power of Whole Grains: Fiber and Nutrients

During cancer treatment or recovery, your digestive health plays a huge role in how you feel. Whole grains, like brown rice, oats, and quinoa, are not only gentle on your system but also loaded with fibre, which helps reduce the risk of colorectal cancer and supports healthy digestion. 

Simple swaps – like replacing white bread with whole wheat or opting for quinoa instead of refined pasta – can make a big difference. Explore other tasty options like farro, barley, and millet. You’ll stay fuller for longer while giving your body the nutrients it needs to stay strong.  

Whole grains help maintain steady energy levels, giving your body the strength to continue fighting or recovering. 

Nourishing Wholegrains:  

  • Barley (1 cup cooked) – Approximately 6 grams of fibre 
  • Whole Wheat Pasta (1 cup cooked) – About 6 grams of fibre 
  • Whole Wheat Couscous (1 cup cooked) – About 6 grams of fibre
  • Oats (1 cup cooked) – Roughly 4 grams of fibre 
  • Buckwheat (1 cup cooked) – About 4 grams of fibre 
  • Whole Grain Cereal (1 cup) – Varies by brand, ranging from 3 to 10 grams of fibre 
  • Quinoa (1 cup cooked) – About 5 grams of fibre 
  • Rye (1 cup cooked) – Around 5 grams of fibre 
  • Brown Rice (1 cup cooked) – Approximately 3.5 grams of fibre 
  • Whole Wheat Bread (1 slice) – About 2-3 grams of fibre 
  1. Berries: Your Cancer-Fighting Superfoods

Berries are more than just a tasty snack – they’re cancer-fighting superfoods. These colourful, small fruits are rich in antioxidants, especially flavonoids and polyphenols. They work to repair damaged cells, protect your immune system, and reduce inflammation. 

Think of berries as an easy and delicious way to give your body the tools it needs to heal. Add a handful to your breakfast, blend them into smoothies, or enjoy them as a guilt-free treat. One cup a day is all it takes to flood your body with their protective benefits. 

Blueberries: 

  • Why: Blueberries contain anthocyanins, which reduce oxidative stress and inflammation, both linked to cancer development. They may inhibit the growth of cancer cells and prevent tumour spread. 
  • Studies indicate blueberries can help reduce the risk of cancers, including breast and colon cancer. 

Strawberries: 

  • Why: Rich in ellagic acid, strawberries may protect against cancer by blocking the formation of carcinogenic chemicals and slowing tumour growth. Ellagic acid also has anti-mutagenic properties, reducing DNA damage. 
  • Research demonstrates that ellagic acid in strawberries can inhibit the growth of lung, esophagus, and skin cancers. 

Blackberries: 

  • Why: Blackberries are loaded with polyphenols, particularly anthocyanins and flavonoids, which have anti-cancer effects. These compounds suppress cancer cell proliferation, promote apoptosis (programmed cell death), and reduce inflammation. 
  • Studies suggest blackberries have protective effects against breast and oral cancer cells. 

Raspberries: 

  • Why: Raspberries, especially black raspberries, are rich in vitamins C and E, along with quercetin, all known for their antioxidant and anti-inflammatory properties. Black raspberries have been shown to inhibit the development of esophageal and colorectal cancers. 
  • Animal studies show that black raspberries significantly reduce tumour development. 

Cranberries: 

  • Why: Cranberries contain unique proanthocyanidins, antioxidants that may inhibit cancer cell growth, particularly in breast, prostate, and colon cancers. They also prevent the adhesion of cancer-causing bacteria to cells. 
  • Cranberries have been studied for their role in reducing oxidative stress and potentially inhibiting cancer cell growth. 
  1. Skip the Alcohol: Let Your Body Heal

If you’re managing cancer or trying to prevent recurrence, cutting back on alcohol is a game-changer. Alcohol not only harms your DNA but is also known to increase the risk of several cancers and can interfere with your body’s ability to absorb essential nutrients. Giving it up allows your body to focus on healing and fighting back.  

Making the switch to alcohol-free alternatives doesn’t have to be difficult. In social situations, there’s no need to feel pressured – simply say, “No thanks, I’m focusing on my health.” You’ll find the benefits – better sleep, more energy, and a clearer mind – make it worth the choice. 

  1. Add Dairy to Your Diet: A Nutrient-Rich Supporter

During your cancer journey, it’s important to get the nutrients your body needs for recovery and strength. Dairy can be a great source of calcium and vitamin D, which help regulate cell growth and support bone health, especially if you’re dealing with the effects of treatment. 

Opt for low-fat choices such as Greek yogurt or skim milk to manage your calorie intake while still getting vital nutrients. Low-fat dairy products, including milk and yogurt, offer calcium and vitamin D, which may help reduce the risk of colon cancer.If dairy doesn’t agree with you, there are plenty of fortified alternatives available to help you get the calcium and vitamin D your body needs. 

  • Low-Fat or Fat-Free Milk – Provides calcium and vitamin D, both of which are important for bone health and may help reduce the risk of certain cancers, such as colorectal cancer. 
  • Yogurt (especially probiotic-rich) – Contains probiotics that promote gut health and may have anti-inflammatory effects. Regular consumption of probiotic yogurt can support the immune system. 
  • Kefir – A fermented dairy product rich in probiotics, which can improve digestion and support immune function. Kefir is known for its potential to reduce inflammation and promote gut health. 
  • Cottage Cheese – A high-protein dairy product that contains calcium and vitamin D. Opt for low-fat versions to minimize unhealthy fats while still benefiting from the nutrient content. 
  • Low-Fat Cheese (e.g., mozzarella, ricotta) – Provides calcium and vitamin D. Limiting high-fat varieties can help manage saturated fat intake while still getting important nutrients. 

A Healthier Future Starts Now 

Taking steps to reduce your cancer risk doesn’t have to be overwhelming. By making small changes like adding more fruits and veggies, swapping in whole grains, enjoying dairy, saying no to alcohol, and indulging in berries, you’re setting yourself up for a healthier, cancer-resistant future. Start today – your body will thank you! 


This blog is for informational purposes only and should not be considered medical nutrition therapy, medical advice, or a diagnosis. It is not a substitute for professional consultation or recommendations from your healthcare provider. 

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