Discover essential wellness tips from Dr. Jamie, an integrative oncologist focused on cancer prevention through strategic lifestyle choices. This article discusses how everyday decisions, from dietary habits to exposure to environmental toxins, significantly impact your health. Learn about integrating holistic and practical strategies to enhance your well-being, reduce the risk of cancer, and gain insights into maintaining a cancer-free life through informed, proactive measures.

Carcinogenic Environmental Toxins

We are constantly exposed to a myriad of carcinogenic environmental toxins from a wide variety of sources. We are exposed to them by what we breathe, what we put onto our skin, the containers we use, the foods we eat, how we cook our food, etc. Below is a list of some carcinogenic toxins prevalent within our environment:

Polycyclic aromatic hydrocarbons (PAHs) - Found in tobacco smoke, exhaust fumes, grilled and smoked foods, processed meats.
Arsenic - Found in contaminated water, soil, foods such as rice, rice products, seafood, grains.
Asbestos - Found in older buildings and insulation materials.
Benzene - Commonly found in industrial emissions, cigarette smoke, contaminated water, foods such as fruits, fruit juices, soda
Formaldehyde - Present in some building materials, furniture, and household products.
Heavy metals - Such as cadmium, chromium, and nickel, found in cosmetics, jewelry, toys, electronic devices, household items, and food packaging.
Pesticides - Such as chlorpyrifos, glyphosates, organophosphates, carbaryl, atrazine, neonicotinoids, bifenthrin, cypermethrin, commonly found in foods such as fruits, vegetables, grains, coffee, herbs and spices.

The good news is that there are practical steps we can take to reduce exposure to these toxins.

Quit smoking - If you smoke, quitting can significantly reduce your exposure to carcinogens like PAHs and benzene. This includes all forms of smoking: chewing tobacco, cigarettes, vaping, etc.
Avoid polluted areas - Minimize time spent in areas with heavy traffic or industrial pollution.
Filter drinking water - It is critical that you have a safe, toxin-free water source. I recommend investing in a good reverse osmosis unit. There are some above-the-counter and under-the-counter varieties. If you opt for an above-the-counter unit, I suggest a glass carafe to minimize exposure to plastic. I would also encourage adding a few grains of Himalayan salt or Celtic sea salt, as these salts have more than 80 minerals that table salt does not have.
Choose organic foods - Opt for organic produce and foods whenever possible to reduce exposure to pesticides and herbicides.
Limit processed foods - Processed foods are devoid of nutrition and typically toxin-filled. Doing things like meal-planning and prepping, shopping the perimeter of the grocery store, cooking at home, stocking up on healthy snacks can help reduce your intake.
Ventilate indoor spaces -Ensure good ventilation in your home to reduce exposure to indoor air pollutants like formaldehyde.
Check household products - Opt for household products labeled as non-toxic or environmentally friendly, and be cautious with products containing known carcinogens.

By making changes such as these, you are able to minimize exposure to carcinogenic environmental toxins and help protect your health.

Maintain a Healthy Body Weight

As we get heavier, the risk of disease and recurrence increases greatly. This is due to a number of factors including chronic inflammation, increased insulin resistance, hormonal changes (e.g., increased estrogen levels), and alterations in adipokine (hormones released by fat cells) levels, all of which can contribute to cancer. Maintaining a healthy weight is crucial for disease prevention, including reducing the risk of various types of cancer. By achieving and maintaining a healthy body weight, there is:

Reduced risk of obesity-related diseases: Obesity is associated with an increased risk of many chronic diseases, including type 2 diabetes, cardiovascular diseases (such as heart disease and stroke), hypertension (high blood pressure), and certain types of cancer.
Lower risk of cancer: Obesity is a known risk factor for several types of cancer, including breast (postmenopausal), colorectal, endometrial, kidney, pancreatic, and esophageal cancers, among others.
Improved immune function: Excess body fat results in chronic inflammation and immune system dysfunction, which can contribute to cancer development and progression. Maintaining a healthy weight helps support a properly functioning immune system, which is essential for defending the body against cancer cells.
Balanced hormone levels: Adipose tissue (fat cells) produces hormones and other substances that affect cell growth, metabolism, and inflammation. In overweight and obese individuals, these hormonal changes can create an environment that promotes cancer growth.
Healthy lifestyle habits: Maintaining a healthy weight often goes hand in hand with other healthy lifestyle habits, such as eating a balanced diet, staying physically active, avoiding tobacco, limiting alcohol consumption, and managing stress. These habits not only help with weight management but also contribute to overall health and well-being, reducing the risk of chronic diseases, including cancer.
Early detection and treatment: In some cases, being overweight or obese can make it more challenging to detect cancer early and may affect treatment options and outcomes.

Overall, maintaining a healthy weight is essential for disease prevention, including reducing the risk of cancer and cancer recurrence. By adopting healthy lifestyle habits and striving to achieve and maintain a healthy weight, you can significantly improve your overall health and well-being while reducing your risk of developing chronic diseases, including cancer.

Exercise Regularly

Did you know that lifestyle modification - including the incorporation of exercise - could prevent as many as 40% of cancer cases? In terms of cancer risk, leading a sedentary lifestyle is equivalent to smoking. Exercise is an incredibly important, modifiable lifestyle factor - and the good news is, it’s free!

Regular moderate-intensity exercise has been shown, not only to aid in maintaining a healthy body weight, but also in boosting immune function and reducing inflammation, thereby enhancing the body’s ability to defend itself against cancer. Even for cancer survivors, 150 minutes of aerobic activity a week is recommended. Cancer and its treatments can lead to physical deconditioning and muscle loss. Exercise can help maintain or improve physical function, strength, flexibility, and endurance.

Studies suggest that people who exercise improve their cancer outcomes, reduce the risk of cancer recurrence, and increase overall survival rates in certain cancer types, including breast, colorectal, prostate, and ovarian cancer.

Additionally, exercise has well-documented benefits for mental health, including reducing symptoms of anxiety and depression. Cancer diagnosis and treatment can take a toll on mental well-being, and regular exercise can help alleviate stress, improve mood, and enhance overall psychological well-being.

Overall, incorporating regular exercise into the lives of cancer patients and survivors can lead to improved physical and mental health outcomes, better treatment tolerance, and potentially even improved cancer outcomes.

Fasting

Fasting has emerged as a promising avenue for cancer prevention by targeting various metabolic pathways and cellular processes involved in tumorigenesis. Studies suggest that intermittent fasting regimens, such as time-restricted feeding or periodic fasting, can help regulate insulin sensitivity, reduce inflammation, and promote cellular repair mechanisms, all of which play crucial roles in preventing cancer initiation and progression.

During fasting, particularly extended periods without food intake, a cellular process called autophagy is triggered. Autophagy, derived from Greek words meaning "self-eating," is a natural mechanism wherein cells degrade and recycle damaged or dysfunctional components. Essentially, it's the body's way of cleaning house at the cellular level.

By limiting the availability of nutrients, cells sense the scarcity and ramp up autophagy to break down unnecessary or dysfunctional proteins, organelles, and other cellular debris. This process helps maintain cellular homeostasis, removing unwanted components and recycling them for energy or building new structures. Autophagy plays a crucial role in cellular renewal, repair, and adaptation to stressors. It's been linked to various health benefits, including improved longevity, reduced risk of neurodegenerative diseases, and enhanced immune function. Fasting may also inhibit the proliferation of cancer cells while sparing healthy ones, thereby impeding tumor growth.
Beyond physical health, fasting is often associated with improved mental clarity, heightened focus, and increased mindfulness, contributing to overall well-being. However, it's important to approach fasting with caution, ensuring it's done safely and tailored to individual needs and health conditions. Please be sure to consult your doctor before embarking on a fasting regimen.

Minimize Stress

Chronic stress can wreak havoc on the body, impacting nearly every system and function. Physiologically, prolonged exposure to stress triggers a cascade of hormonal responses, primarily involving cortisol, adrenaline, and norepinephrine. These stress hormones, while essential for short-term survival responses, can become detrimental when continuously elevated. Over time, chronic stress can lead to a range of physical effects, including elevated blood pressure, increased heart rate, and heightened inflammation, which contribute to a higher risk of cardiovascular diseases such as hypertension and heart attack.

Moreover, prolonged stress weakens the immune system, making individuals more susceptible to infections and illnesses. Digestive issues are also common consequences of chronic stress, as stress hormones disrupt the normal functioning of the gastrointestinal tract. Overall, the physical toll of chronic stress underscores the importance of managing stress levels effectively through lifestyle changes, relaxation techniques, and seeking professional support when needed.

Did you know that “medicine” and “meditation” both come from the same Sanskrit root word meaning to “take measure of” and “to care for”? Scientific research has increasingly validated the efficacy of mind-body medicine in promoting health and well-being. Mind-body medicine offers a holistic approach to managing stress, recognizing the intricate connection between the mind, body, and spirit. Numerous studies have demonstrated the positive impact of practices such as mindfulness meditation, guided imagery, prayer, and deep breathing exercises, which are central to this approach and aim to foster relaxation, self-awareness, and resilience in the face of stressors. By cultivating present moment awareness and promoting a sense of calm, these techniques help reduce the production of stress hormones like cortisol and adrenaline, while simultaneously activating the body's relaxation response.

Moreover, mind-body practices enhance emotional regulation and promote a positive outlook, empowering individuals to navigate challenges with greater ease. Neuroscientific studies have further elucidated the underlying mechanisms of these mind-body practices, revealing changes in brain structure and function associated with improved stress resilience, emotional well-being, and cognitive performance.

The benefits of mind-body medicine extend beyond stress reduction, encompassing improved overall well-being, better sleep quality, and enhanced immune function. Integrating these practices into daily life can foster a profound sense of balance and harmony, equipping individuals with valuable tools to navigate life's inevitable stressors with grace and resilience.

Adequate and Restorative Sleep

Sleep is fundamental to overall health and well-being, playing a crucial role in virtually every aspect of our lives. Failing to get sufficient sleep for an extended period of time can have profound consequences on all aspects of our health. Chronic sleep deprivation is associated with a myriad of adverse health effects, ranging from impaired cognitive function and mood disturbances to compromised immune function to increased risk of chronic diseases.

Therefore, prioritizing sufficient, high-quality, restorative sleep is essential for optimal health and longevity. During restorative sleep, the body undergoes essential processes that promote physical and mental rejuvenation. It is a time for the body to repair and regenerate tissues, consolidate memories, regulate hormones, and facilitate recovery from daily wear and tear and bolstering the body's defense against infections and diseases

Sleep is vital for emotional resilience, helping to regulate mood and manage stress. It is essential for maintaining a robust immune system, with research indicating that insufficient sleep can increase susceptibility to infections and impair the body's ability to fight off illness.

Adequate restorative sleep is associated with better metabolic health, including regulation of appetite hormones, glucose metabolism, and weight management. Adequate and high-quality sleep has also been linked to a reduced risk of chronic diseases such as cardiovascular disorders, diabetes, and even certain types of cancer. Ultimately, prioritizing restorative sleep is essential for optimizing physical and mental performance, promoting longevity, and fostering a vibrant and healthy life.

Improving sleep quality can be achieved through adopting various practical strategies and lifestyle adjustments.

Establishing a consistent sleep schedule by going to bed and waking up at the same time each day helps regulate the body's internal clock, promoting better sleep-wake cycles.
Creating a relaxing bedtime routine, such as reading a book, taking a bath, drinking a warm cup of tea, or practicing relaxation techniques like deep breathing or meditation, can signal to the body that it's time to wind down.
Creating a comfortable sleep environment by keeping the bedroom dark, quiet, and cool can further enhance sleep quality. Limiting exposure to screens, including smartphones, tablets, and computers, at least an hour before bedtime helps mitigate the disruptive effects of blue light on melatonin production and circadian rhythms.
Avoiding caffeine, heavy meals, and stimulating activities close to bedtime can facilitate falling asleep more easily.
Regular physical activity during the day promotes better sleep quality but should be done earlier in the day to avoid interfering with sleep onset.

By incorporating these practical strategies into daily routines, individuals can enhance their sleep quality and enjoy the numerous benefits of restorative rest.

Adequate Nutrition

This is critical. Hippocrates said, let the food be the medicine, and my medicine be thy food. These words could not be more true. All of your kitchen herbs are medicinal. Many of them are anti-inflammatory, anti-cancer, and antioxidants.

Eating a Whole Foods diet rich in phytonutrients, and cruciferous vegetables is critical. This should also include proteins. Please see our section on diet. Because foods are so heavily contaminated with pesticides, and these are linked to endocrine disruption, as well as cancer, an organic diet is preferred. This also gets back to tip number one: avoiding toxic exposures. Remember, the standard American diet is heavily processed. A growing list of health problems has been associated with our diet. In fact, many components of our processed diet are forbidden in other countries. I encourage every patient to become their own advocate and pursue a lifestyle that is as holistic as possible.

Periodic physician-directed detoxification should also be undertaken using deep nutrition.

Vitamin D

Maintaining an adequate vitamin D level greater than 55 has been shown to have an anti-cancer, anti-Covid, and anti-viral effect. However, it is important that patients take vitamin D three with vitamin K two. Vitamin K two can help increase vitamin D absorption, strengthen teeth and bones, Decrease calcium deposition in the arteries, and also has an anti-cancer effect, as does vitamin D. It is important these fat, soluble vitamins be taken with fat or a fatty meal. It’s also important to recognize vitamin D cannot be activated without magnesium. It is an important cofactor. This requires periodic monitoring by your physician. You may need less vitamin D in the summertime.

Magnesium

You are likely magnesium deficient. Magnesium is a macro mineral involved in more than 300 reactions in our body a day. Blood tests do not correlate, and 99% of magnesium is intracellular.

While controversial, a Whole Foods multivitamin may have an anti-cancer, anti-Alzheimer, and anti-aging effect. It is important that you stay away from synthetic multiple vitamins that you can get in the traditional pharmacy. Many of these are synthetic and may be detrimental.

Smart sun exposure should be considered. It can also have an amazing impact on your immune system and increase your vitamin D level and melatonin. Few providers recognize the anti-cancer benefits of melatonin. Please see our section on melatonin and sunlight therapy.

Grounding/Earthing

We are bioelectric. The Earth is a giant electromagnetic field. When your skin comes into contact with it, whether walking barefoot, using a walking stick, touching a tree, or kneeling on the ground, you will get some electron-volt transfer from the earth. This has been shown to help with pain and sleep and likely has an antioxidant effect on us.

I believe that God, Yahuah, provides much of what we need for health and healing in nature.

Many of these items are free or low-cost investments. I think it’s critical that we become as independent and self-sufficient as possible.

This list is not complete, but it provides you with some wonderful modalities and lifestyle modifications that can greatly limit your current and future health complications and help you live a better life.

Disclaimer: Please be aware that the supplements mentioned have not been approved by the FDA. All supplements, treatments, and detoxification processes should be undertaken under the guidance of a physician.

Wellness Tips from an Integrative Oncologist