Cancer Prevention: 9 Ways to Reduce Your Risk

Functional Medicine

May is Brain Cancer Awareness Month – and it hits close to home. In 2022, I was diagnosed with brain cancer seemingly out of nowhere. It’s been a journey, y’all. One that I wouldn’t wish on anyone. BUT, I have seen God’s faithfulness in every step. 

Navigating the diagnosis, treatment, and ultimately my recovery led me to dive deep into the root causes of cancer along with the body’s incredible capacity for healing when given the right support. That journey was both life-changing and life-saving, and it continues to shape the work I do every day at Taylor Dukes Wellness.

In this article, I’m sharing what I’ve learned about cancer prevention. We’re covering: 

  • A preventative approach to cancer – one that’s both powerful and possible
  • Common cancer misconceptions – there’s a lot of misunderstanding out there. 
  • Cancer prevention strategies – everything from simple detox and daily diet to screenings, tests, underlying infections, and reducing exposure to cancer-contributing agents.

We can’t control everything. We are not God, but there is so much we can control. My highest hope is that my story will inspire and equip you with practical, science-backed steps to protect your health and the health of those you love.

Why Prevention Matters

While not all cancers are preventable, and I do not pretend to think that we have complete control, research continues to show that many lifestyle and environmental factors play a powerful role in shaping our risk of getting cancer. We are not doomed by genetics, contrary to what most believe about cancer.

From the foods we eat, the products we use, the air we breathe, and the stress we carry, our daily choices can either support our body’s resilience or increase our vulnerability. The goal is never perfection – it’s awareness and empowerment. Understanding how these factors impact our health gives us the opportunity to take meaningful steps toward prevention. 

Cancer prevention is not about walking in fear. It’s about making powerful choices in freedom. It’s about learning how to nourish your body and support your immune system in a proactive, sustainable way. Small steps have a big impact, and knowledge truly is power. When we prioritize prevention, we’re not just reducing cancer risk – we’re investing in well-being. 

Busting Cancer Misconceptions

One of the most common myths I hear is, “Cancer is just genetic – there’s nothing you can do.” While genetics can play a role, the emerging science of epigenetics tells a much more hopeful story.

Epigenetics is the study of how your environment and lifestyle choices can influence how your genes behave – without changing the DNA itself. In simpler terms: your genes load the gun, but your lifestyle pulls the trigger – or keeps the safety on. Certain genetic mutations can be turned off or on, which should feel empowering to you if you have a family history of disease or cancer. 

Our genes are not our destiny. Research shows as much as 90-95% of cancers are linked to environmental and lifestyle factors – not inherited DNA (source). This means we have a lot of influence! The way we eat, sleep, move, detox, and even manage stress can influence how our genes are expressed, potentially turning off harmful pathways and activating protective ones.

Another misconception is that cancer “just happens” with age or bad luck, but the truth is, there are often underlying root causes. Chronic inflammation, toxic exposure (like heavy metals, parasites, pesticides, and hormone-disrupting chemicals), electromagnetic fields (EMFs), and even breast implants have all been identified as potential risk factors (source, source, source, source, source). 

I want this to inspire you to become informed and proactive when it comes to your health. I dive deeper into these often-overlooked causes in my article, A Root Cause Approach to Cancer: What Really Causes It, where I explore how these factors may contribute to cancer – and what you can do to minimize your risk. 

Remember, this is all about empowerment. Nobody, including me, is perfect! We want to be taking steps toward fuller health. Not stressing about every detail. 

Let’s look at all the powerful ways we can support our body’s optimal function…and this is not just about cancer, it can help prevent other diseases as well. 

Top 8 Cancer Prevention Strategies

Staying ahead of disease is the best way to treat it. While we can’t pretend to control everything, these are my top 8 strategies for reducing cancer risk and enjoying optimal health and longevity. 

1. Nourish Your Body with Anti-Inflammatory Foods

One of the most powerful tools we have for cancer prevention is on our plate. Food truly is medicine! A nutrient-dense, anti-inflammatory diet helps create an internal environment where cancer is less likely to thrive (especially when it comes to protecting the brain). 

  • Omega-3 fatty acid-rich foods like wild-caught salmon, walnuts, and flaxseeds support brain health and help reduce inflammation throughout the body. 
  • Polyphenol-rich foods (food rich in plant-based micronutrients known for their antioxidant properties) such as berries, green tea, turmeric, and extra virgin olive oil offer antioxidant protection and cellular support. 
  • Cruciferous vegetables like broccoli, cauliflower, and brussels sprouts are especially potent, containing compounds like sulforaphane that support detoxification and have been linked to cancer-fighting properties.

Eating with intention – focusing on whole, vibrant foods – not only nourishes the body but strengthens its defenses against unwanted pathogens and toxins. 

Also note that eating for cancer prevention is every bit as much about what you’re not eating as what you are. While the mechanism is complicated, a simple way of understanding it is that cancer feeds on sugar. Pulling added sugars, seed oils, chemicals, dyes, fillers, binding agents, gums, emulsifiers, and ingredients you can’t pronounce or identify from your diet is extremely helpful. 

Real, whole, nutrient-dense foods are the goal!

2. Reduce Toxin Exposure

Reducing your exposure to toxins is a critical but often overlooked piece of cancer prevention. Many conventional home and beauty products contain endocrine disruptors, carcinogens, and other harmful chemicals that can build up in the body over time. 

Here is a non-comprehensive list (but solid foundational start!) for swaps to make asap – go from toxic/conventional to non-toxic:

  • House cleaners, candles, and air fresheners (anything with synthetic fragrance or parfum)
  • Laundering products 
  • Personal care items like deodorant, toothbrush, shower washes/gels/soaps, and feminine products
  • Skincare products
  • Beauty items
  • Kitchen cooking, prep, and storage items

Some personal favorite non-toxic brands that I use and love include: 

  • Branch Basics cleaning starter kits and laundry detergent (use code TAYLORDUKESWELLNESS for first-time customers)
  • Primally Pure skincare and bodycare (use code TAYLORDUKES)
  • Risewell dental care (use code TAYLORDUKES)
  • Toups & Co makeup; anything from Credo Beauty (they have an amazing nontoxic selection)!
  • Taylor Dukes Wellness nutritional products from coffee to salt, protein, electrolytes and more
  • Caraway cookware (use code TAYLORDUKES)
  • You can find a comprehensive and downloadable list for free right here. 

Beyond products, clean water is essential, as tap water can contain heavy metals, pesticides, and other contaminants linked to long-term health risks. Investing in a high-quality water filtration system (use code AQTDW50) helps further reduce toxic load as well. 

Clean air is another non-negotiable way to optimize health. A high quality air filter – for bedrooms, especially! – is another health investment I encourage everyone to make. 

By making mindful changes in your environment, you support your body’s natural detox pathways and lower your overall cancer risk. Here are some articles you might find helpful as you navigate lowering your toxic exposure:

 

3. Prioritize Detox Pathways

Your body is constantly working to eliminate toxins, but it needs the right support to do so effectively. Key detox organs like the liver, lymphatic system, and gut play a central role in filtering out harmful substances that, if left unchecked, can contribute to chronic inflammation and disease, including cancer. 

Six organs make up your detox system:

  1. Skin
  2. Lymphatic system
  3. Liver and bile ducts
  4. Lungs
  5. Kidneys
  6. Gut

As the liver is your body’s “master detox organ,” I always like starting there. To support your liver, prioritize foods rich in sulfur and antioxidants – think garlic, onions, cruciferous vegetables, and lemon water. 

To support the lymphatic system, move your body! Gentle movement, dry brushing (my favorite dry brush is from The Skinny Confidential – use code TAYLORDUKES), and mineral-rich hydration help stimulate lymphatic flow. Even walking can help support your lymphatic system. 

To support gut health and bowel movement (a very important detox pathway that keeps toxins from becoming re-absorbed!) eat a fiber-rich, whole-food diet that includes a lot of variety. Fermented foods are beneficial for your gut microbiome as well. 

When these systems are functioning optimally, your body is better equipped to clear out what it doesn’t need – creating a strong foundation for long-term health and cancer prevention.

Articles you might find helpful as you navigate detox for the purposes of optimizing health and preventing cancer:

 

4. Limit EMF and Radiation Exposure

While research on electromagnetic fields (EMFs) is still evolving, growing evidence suggests that chronic exposure – especially from devices like cell phones, Wi-Fi routers, and Bluetooth technology – may impact cellular health and contribute to oxidative stress and inflammation, both of which are linked to cancer risk. 

Because EMFs interact most directly with the brain when devices are held close to the head, minimizing exposure is particularly important for brain health and prevention efforts. While we can’t avoid EMFs entirely in today’s tech-driven world, we can practice better “tech hygiene” to reduce our risk:

  • Use speaker phone or EMF-free wired earbuds instead of holding your phone to your head or using Bluetooth in your car
  • Avoid carrying your phone in your pocket or bra, and don’t sleep with it next to your pillow
  • Turn off your Wi-Fi when not in use, especially while sleeping, and limit the use of wireless devices when possible
  • Put your phone on airplane mode whenever possible, especially at night
  • Put your wifi router in a place of your home that is not near bedrooms or commonly used areas 

You can also create tech-free zones in your home to give your body a break. These small shifts may seem simple, but over time they can make a meaningful difference in reducing your overall EMF burden and supporting long-term wellness.

 

5. Manage Stress and Prioritize Sleep

Chronic stress and inadequate sleep are often overlooked yet critically important factors in cancer prevention. When stress is prolonged, the body produces excess cortisol, a hormone that, while useful in short bursts, can suppress immune function and contribute to inflammation if constantly elevated. 

If you think this might be you, it’s worth it to determine: Are You Overworking Your Adrenals?

An inflammatory state induced by high cortisol weakens the body’s natural defenses against abnormal cell growth and can contribute to the development of disease. Managing stress through practices like mindfulness, exercise, prayer, getting outdoors, etc. can help regulate cortisol, support immune strength, and hinder the type of environment that cancer needs to thrive. 

Equally important is quality sleep. Sleep is crucial for:

  • Regulating hormones and cellular repair
  • Allowing the body adequate time and energy to engage in its deepest detoxification measures
  • Activation of the glymphatic system – a critical detoxification process that clears out cellular waste and toxins, including those potentially linked to neurodegenerative diseases and possibly cancer
  • Melatonin production, which not only supports the sleep-wake cycles but also has antioxidant and anti-cancer properties. Melatonin helps regulate cell growth and can inhibit the proliferation of cancer cells. 

Prioritizing restorative sleep by maintaining a consistent schedule and minimizing light exposure at night isn’t just good for energy–it’s a cornerstone of long-term health and cancer prevention.

You might find these articles on sleep and stress resiliency to be helpful:

 

6. Move Daily

Regular exercise plays a pivotal role in cancer prevention, not just through weight management and hormone regulation, but also by supporting the body’s lymphatic system – a key player in immune defense. 

Unlike the circulatory system, the lymphatic system doesn’t have a central pump; it relies on muscle movement and physical activity to circulate lymph fluid. This fluid carries immune cells and helps remove toxins, cellular waste, and abnormal cells from the body. Without regular movement, lymph flow can stagnate, potentially compromising the immune system’s ability to detect and eliminate early cancer cells.

Exercise also reduces chronic inflammation and helps regulate insulin levels, both of which are linked to lower cancer risk. Beyond the physical benefits, regular movement contributes to emotional well-being and stress reduction, further supporting the immune system. 

Engaging in consistent physical activity, whether through structured workouts, playing with kids, walking, yoga, or even rebounding (jumping on a mini-trampoline), stimulates lymphatic circulation, down-regulates inflammation, and enhances the body’s natural detoxification processes – all of which have anti-cancer effects. 

For more on the benefits of exercise and lymphatic movement, read these articles:

 

7. Address Chronic Infections and Inflammation

Addressing chronic infections and sources of inflammation is an essential component of cancer prevention. Persistent infections – such as those caused by parasites, Lyme, or mold exposure – silently stress the immune system for years, creating a chronic inflammatory state in the body. 

Inflammation is helpful as a natural response to injury or infection, but it becomes harmful when prolonged. That’s when it fuels oxidative stress and cellular damage. An inflamed bodily state not only weakens the body’s defenses but can promote genetic mutations and abnormal cell growth, laying the groundwork for cancer development.

Conditions like chronic Lyme, hidden parasitic infections, and toxic mold exposure can trigger autoimmune responses and disrupt the microbiome, further compounding inflammation and reducing the body’s ability to identify and eliminate abnormal cells. 

A proactive approach to cancer prevention includes treating underlying infections, supporting detoxification, and reducing exposure to biotoxins. This is a massive step toward restoring immune balance and protecting long-term health.

If you are looking for more support, in my online TDW Community, I share:

  • Detailed instructions on how to do a parasite cleanse
  • A deep dive on detox pathways and lymphatic health
  • Cancer prevention information from Dr. Connealy, my integrative oncologist
  • Information on all of the therapies, supplements, tests, etc. I personally did while beating brain cancer

Further reading you might find helpful:

An Important Note on Circulating Tumor Cells

At any given time, we all have circulating tumor cells (CTCs) in our bodies. These are cells that have detached from a primary tumor or, in many cases, simply exist without ever forming a tumor. Under normal conditions, our immune system is fully equipped to find and eliminate these rogue cells before they can cause harm or turn into a tumor (takes years for this to happen).

But here’s where it becomes critical: when the immune system is under prolonged stress or burdened by chronic infections, it can’t do its job as effectively. This is often the root of cancer development and recurrence.

In my personal journey, I’ve seen how things like chronic Lyme disease, mold exposure, parasites, and viruses such as Epstein-Barr can suppress the immune system, especially the natural killer (NK) cells – your body’s front line in detecting and destroying circulating tumor cells. One way we track this immune function is by monitoring CD57 levels, which reflect NK cell activity. In my case, those levels were suppressed, signaling that my immune system was overextended and not able to eliminate CTCs the way it should.

This is why I emphasize inflammation and immune function so strongly – because most people are never told about this connection. It can take 8-10 years for a tumor to actually form, but the process often starts much earlier, with circulating tumor cells quietly escaping detection because the immune system is too busy or too compromised to respond.

And here’s the unfortunate truth: conventional oncology often does not test for circulating tumor cells. So many patients finish treatment, hear that they’re in remission after a clear PET scan, and are told to “watch and wait.” But from an integrative perspective, we know that’s not enough. Recurrence rates are high, and without monitoring CTCs, we’re missing a critical opportunity to intervene early and continue treatment until CTC are within a normal range.

That’s why at integrative and functional medicine centers, CTC testing is standard practice – even when imaging looks clear. Tests like Signatera, RGCC, Datar, and others allow us to track these cells in real time and respond proactively, not reactively. I go into more detail on these tests and providers in the TDW community cancer resources, but I encourage everyone navigating this journey to advocate for CTC testing or seek out practitioners who will.

Ultimately, cancer is not just about detecting a tumor and going after it with treatment – it’s about understanding why the immune system couldn’t prevent it in the first place. Strengthening immune function, addressing hidden infections, and reducing chronic inflammation are key pillars of preventing recurrence.

 

8. Get Regular Functional Labs & Screenings

Early detection is one of the most powerful tools in cancer prevention and significantly increases the chances of successful treatment and recovery. A true prevention-based approach involves being proactive – seeking out screening methods, obtaining regular lab work, and staying informed about subtle changes in the body. 

Thermography, QT imaging, blood marker analysis, preventative imaging, and integrative diagnostics, alternative screening options are increasingly being recognized for their value in early detection. I tend to prefer screening methods that do not unnecessarily expose you to radiation which we know can be a risk factor for cancer, especially when repeatedly done. 

In the TDW Community, I’ve included Dr. Connealy’s comprehensive guide, which dives deeper into these lesser-known but highly impactful screening tools. We also offer the option for Community members to obtain functional blood work and discuss results with one of our TDW team members, such as our in-house functional nurse practitioner. 

Whether you’re just beginning to think preventatively or already on a wellness path, staying ahead of disease is always the best approach. And screening makes this possible. 

 

9. Resolve Emotional Trauma

This piece is often overlooked, but in my experience – both personally and in connecting with hundreds of others walking through cancer – I have yet to meet a single patient who didn’t have some form of significant emotional trauma or prolonged stress in their story.

Whether it’s the death of a loved one, a history of abuse, unresolved grief, childhood wounds, a difficult or estranged relationship, or the quiet weight of unforgiveness and bitterness, emotional trauma leaves a deep imprint on the body. As the saying goes, “the body keeps the score” – and I believe that couldn’t be more true when it comes to cancer.

From a Biblical perspective, God calls us to forgive – not just as an act of obedience, but because it brings freedom and healing to us. Bitterness, resentment, and chronic emotional stress can suppress the immune system and create inflammation in the body, which are two key pathways cancer often exploits.

In integrative and functional cancer care, this emotional-spiritual layer is considered essential. Whether it’s EMDR(Eye Movement Desensitization and Reprocessing) therapy, neuro-emotional technique (NET), somatic work, or tools like EVOX with the Zyto system, the goal is the same: to release emotional patterns and trapped trauma that may be undermining healing at a deeper level.

Centers like Hope4Cancer and the Cancer Center for Healing treat emotional trauma as a foundational part of their protocols, not an optional extra – and I believe it deserves a permanent spot in every healing journey.

So whether you’ve started your healing or are just beginning to unpack your story, don’t skip this part. True healing involves the heart just as much as the body.

 

Bonus!

Other things I personally did in coming at cancer from a preventative angle:

Preventing Cancer Recurrence: 

Maybe you’ve had a fight with cancer, but now you’re celebrating healing – I’m overjoyed for you! Here are a couple things I’ve personally done to prevent cancer recurrence (note, I dive deeper into these via a video and guide resource in my TDW Community):

  • Ketogenic diet and fasting periodically
  • Anti-Mx Serum (use code TAYLORDUKES) to kill circulating tumor cells quarterly
  • Inhale Superoxygenated Water (use code TDW) – I call this my “hyperbaric in a can” drink. I use it as a more convenient and claustrophobic-friendly alternative to hyperbaric oxygen therapy.

 

Resources for Deeper Support

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