As a radiation oncologist at Valley View’s Calaway-Young Cancer Center, I see how cancer shapes the lives of people across our region — patients, families, friends and neighbors. It touches nearly everyone in some way.
We have more advanced tools than ever to treat cancer and support patients through treatment and recovery. But prevention remains one of the most powerful tools we have.
These are the simple, everyday habits I talk about with patients and community members — and the ones I try to follow in my own life.
Don’t smoke
The evidence is clear: There is no safe amount of tobacco use. Avoiding smoking is one of the most powerful ways you can lower your risk of cancer, and the benefits begin soon after quitting.
Many people have turned to vaping as a “healthier” smoking alternative. While we have less long-term data about the health risks than cigarettes, my message is simple: vaping is not without risk. The safest choice is to avoid it.
Eat a balanced, mostly whole-foods diet
There isn’t a one-size-fits-all approach to diet, but some general principles apply to most people. Personally, I focus on nutrient-dense, whole foods — fruits and vegetables, adequate protein, healthy fats and plenty of water. I also try to limit fast food, saturated fats, sugary drinks and any other highly processed foods. Enjoy treats, but in moderation.
A minimally processed, Mediterranean-
style diet, especially when combined with physical exercise, may help significantly reduce risk of cancer both before and after diagnosis.
Protect your skin from the sun
This is especially important in Colorado, where high altitude and an outdoor lifestyle can increase exposure to ultraviolet radiation and raise the risk of skin cancer.
I don’t hide from the sun altogether, but I do try to be smart about it. Use sunscreen SPF 30 or higher, wear protective clothing and try to stay in the shade during peak sun hours.
I also recommend niacinamide, which is a vitamin B3 supplement. Research suggests taking it daily may reduce the risk of certain nonmelanoma skin cancers. Vitamin B3 is also naturally found in many foods, including plant-based sources. Talk with your provider to see if it’s right for you.
Make exercise a priority
Regular physical activity is powerful — and it’s something we should all try to build into our daily lives. Even deliberate walking can help to better manage inflammation, strengthen your immune system and support your body’s overall ability to fight cancer.
Studies suggest that about three to four hours a week is an ideal goal for most people. What matters most is consistency. Choose something you enjoy and build it into your daily routine.
Understand your personal risk
Family history and genetics play a role in our cancer risk. Having that knowledge doesn’t have to be a source of added stress — it can be a powerful opportunity. Knowing your risk helps guide the decisions that matter, like when to start screening for certain cancers, and what to watch more closely over time.
If you haven’t already, start that conversation with your parents or your grandparents and get to know your family’s health history. Share those insights with your doctor. When you know your personal risk, you can take a more proactive approach to health.
Regularly see your primary care provider
Yes, doctors see doctors, too. Regular checkups with your primary care provider — along with recommended screenings — are essential to detecting problems early, when they’re most treatable.
I encourage everyone to shift their mindset from seeing a doctor only when something feels wrong to viewing primary care as an essential part of prevention. Staying connected with your doctor helps you to stay ahead of your health and ensures you’re getting the right screenings at the right time — whether that’s a colonoscopy, mammogram or routine skin check.
I can’t emphasize this enough: Building a long-term relationship with your primary care provider is one of the most important ways to support early detection of cancer.
Cancer care, close to home
For those who need screening, guidance or treatment when facing cancer, having access to those resources close to home truly matters. It’s something we are fortunate to have here in our community with the Calaway-Young Cancer Center, and it’s something I’m very proud to be a part of.
There’s no guarantee when it comes to cancer, but many of the most effective prevention strategies are also the most accessible. How we eat, move and care for our bodies each day can make a meaningful difference in lowering our risk. It’s a message I share with the community and one I try to follow as best I can.