Imagine this: Right now, inside your body, your immune system is detecting and destroying abnormal cells before they ever become cancer. It’s happening every day, and most people have no idea, but what if there were ways to supercharge that process, making your body an even stronger defense system against cancer?

World Cancer Day was on Tuesday Feb. 4th, a day that’s dedicated to awareness, but like to go beyond awareness and talk about ten real, practical strategies that can help your body fight back long before cancer ever has a chance to take hold.

It’s not the same old advice you’ve heard a hundred times before, this is the stuff most doctors don’t talk about that you absolutely need to know, so let’s start with something simple, but powerful. Did you know that deep, restorative sleep can help your body fight off cancer cells before they even have a chance to take hold?

While we sleep, our bodies produce melatonin, a hormone that doesn’t just regulate our sleep cycle—it also has powerful anti-cancer properties. Studies show that melatonin helps suppress the growth of tumors and enhances the immune system’s ability to detect and destroy abnormal cells, but here’s the catch:

Even the smallest amount of artificial light at night, like from your phone or a dim nightlight, can reduce melatonin production. That means sleeping in total darkness could be a game-changer for long-term health. When I was going through my cancer journey at a place known as “Oasis of Hope“, they had us taking 30mg of melatonin a night; I still take 10 – 20mg as part of my own personal prevention plan. 

Another lesser-known prevention strategy is tied to something you probably do every day but might not be doing enough of—getting outside into the natural sunlight. Vitamin D3 isn’t just important for bones; it’s the most effective form for boosting immune function and preventing cancer as it’s more potent and better utilized by the body compared to Vitamin D2.

Research has linked low vitamin D3 levels to an increased risk of several cancers, including breast, colon, and prostate cancer. In general, studies estimate that 50% to 90% of cancer patients are deficient in vitamin D3. The variation depends on factors like cancer type, age, geographic location, season, and lifestyle habits.  I am one of those statistics myself, but here’s where it gets tricky.

Sunscreen, while important for skin protection, blocks the UVB rays needed to make vitamin D, never mind all of the toxic chemicals included in those formulas that would contribute to causing cancer.

The key is finding a balance, getting just ten to twenty minutes of midday sunlight on bare skin, slowly increasing that time frame before applying natural sunscreen or covering up. It also effects cholesterol levels but that’s another story.

Then there’s the gut-cancer connection. Most people don’t realize that 70 percent of the immune system lives in the gut. A healthy gut microbiome plays a direct role in how well your body fights off disease, including cancer.

A diet rich in fiber, fermented foods, and pre/probiotics helps support the good bacteria that keep inflammation in check and prevent harmful changes in the cells of the digestive tract. Speaking of gut health, here’s a big one that just the word alone scares many people off: Fasting.

It’s something I still do and here’s why: Intermittent fasting or longer fasting periods have been studied for their ability to boost autophagy , a process where your body cleans out the damaged cells and regenerates new, healthier ones to replace them. 

Some research suggests that fasting can help slow the growth of cancer cells and make treatments like chemotherapy more effective, if you’re going that route. 

Are you into cooking? Try out spices like turmeric, black pepper, cumin which combined makes them even more powerful. Try enjoying beverages like green tea as they’re well-known for their cancer-preventive properties, hot or cold. They all share powerful anti-inflammatory and antioxidant effects, helping to block tumor growth, protect DNA, and induce apoptosis in cancer cells.

While these spices are beneficial on their own,  resveratrol, found in red grapes, takes it a step further as a top contender for cancer prevention. It not only reduces inflammation and inhibits tumor growth but also enhances the body’s ability to eliminate cancer cells, especially in the early stages.

This is also part of my regiment because Resveratrol further supports cellular health by reducing DNA damage and promoting the repair of damaged DNA, while also encouraging the creation of new healthy cells. It works alongside these spices to provide a well-rounded, natural way to help prevent cancer.

Every day, you’re exposed to cancer-causing chemicals in cosmetics, cleaners, and processed foods just to name a few of the major offenders. These toxins accumulate in our bodies over time, damaging our DNA, promoting inflammation, and increasing our cancer risk. But by switching to organic, non-toxic products, you can reduce your toxic load and give your body a chance to heal.

Some of the other benefits include improved hormonal balance, decreased inflammation, better skin health, and enhanced detoxification. Your liver and kidneys will work more efficiently, supporting your overall wellness and lowering your risk of cancer and other chronic diseases. Take control now, today, please, stop letting these chemicals silently harm your health?

Next I’ll use that swear word—exercise—because it really does play a crucial role in cancer prevention. It boosts immune function by increasing the production of immune cells that identify and destroy abnormal cells. Regular physical activity also reduces inflammation by lowering pro-inflammatory markers, helping decrease the risk of cancers linked to chronic inflammation.

Additionally, it regulates hormones like estrogen and insulin, which, when out of balance, can increase cancer risk. Physical activity supports detoxification by enhancing blood circulation, lymphatic flow, and toxin elimination through sweat.

It also helps manage weight, reducing the risk of obesity-related cancers, and lowers stress by releasing endorphins that boost mood and reduce cortisol levels. Incorporating exercise into your routine strengthens your body’s defenses against cancer and promotes overall health. 

Now, here’s where we’re diving into some unexpected territory. The importance of avoiding refined sugars and alcohol cannot be overstated. Because cancer LOVES sugar, high levels of sugar can fuel cancer cells by promoting inflammation, raising insulin levels, and creating an environment that actually encourages the growth of tumors.

For those who have cut out sugar but still drink alcohol, especially in excess, you need to know, it’s a carcinogen that increases the risk of cancers like liver, breast, and mouth cancer. By cutting back on sugar AND alcohol, you help eliminate food sources that cancer cells love to feed on, and that alone is giving your body a fighting chance.

You don’t need to eliminate them entirely, but reducing your intake as much as possible can be one of the most impactful changes for cancer prevention.  Okay, let’s talk about something even more unexpected. Have you ever heard of the connection between gratitude and cancer prevention?

It turns out that chronic stress and negative emotions can weaken the immune system, making the body more vulnerable to disease, and studies show that practicing gratitude, (something as simple as writing down three things you’re grateful for each day), can lower stress hormones, boost immune function, and even reduce inflammation, which would otherwise play a role in cancer development. 

If you’re like me and writing it down isn’t going to happen, then make that your last thought at night as you fall asleep and again when you first wake up.  But wait! there’s more. Did you know that mindfulness and stress reduction practices can help prevent cancer, too?

Regular practices like meditation, yoga, or simply spending time in nature helps to lower stress hormones and support our immune health. Chronic stress weakens your immune system, making it harder for your body to fight off cancer cells, so taking time to relax is not just beneficial—it’s essential. 

And lastly, don’t forget about the air you breathe. Poor air quality can increase your risk for respiratory cancers, as toxins and pollutants in the air can damage cells and promote inflammation. Breathing clean, fresh air supports your lung health and overall immune function. So, consider investing in an air purifier for your home and spending more time outdoors, especially in less polluted areas. 

So why aren’t these things common knowledge? Because most doctors focus on treatment rather than prevention, but the best defense against cancer is making small, powerful changes long before it ever has a chance to start. So on February 4th, as we recognize World Cancer Day, let’s take control of what we can.

  1. Sleep in total darkness, soak up some sun.
  2. Practice gratitude.
  3. Feed your gut probiotics.
  4. Consider the power of fasting
  5. Use spices and supplements.
  6. Get rid of the toxins in your home, I use these.
  7. Manage your stress.
  8. Avoid refined sugars and alcohol.
  9. Breathe clean air.
  10. Exercise regularily.

These aren’t just good habits, they’re science-backed strategies to help your body stay resilient. When it comes to cancer, the best fight is the one you never have to face. 

I’m trusting that this is all making sense to you, for some of you putting these strategies into action will be easy but for those of you that aren’t sure, please, drop the word “prevention” in the comments so that you and I can talk about how you can strengthen your body’s defenses against cancer.

Also, there’s a lot of great information in my resource center that you’re more than welcome to help yourself to, just click this link as well as for my group, youtube and blog to learn more. Make it a great one and thanks for reading my blog!

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