According to the American Cancer Society’s 2025 data, one in two men and one in three women will be diagnosed with cancer in their lifetime. That’s a scary statistic, but what if you had more control over your cancer risk than you thought? While genetics play a role, research increasingly shows that nutrition, lifestyle, and early detection can profoundly influence your long-term health.
Cancer is a complicated disease, and it can develop for many reasons. While traditional medicine often looks at genetic mutations as the cause, newer research shows that how our cells make energy—and how well our metabolism works—also plays a big role. Functional and integrative medicine combines both views, focusing on prevention, lifestyle changes, and supporting the body’s natural ability to stay healthy.
This article looks at how what we eat and how we live can affect cancer risk. We’ll also introduce a new early-detection blood test now available at our practice.
Two Views on What Causes Cancer
Cancer has long been seen as a problem caused by damaged DNA and uncontrolled cell growth. But there’s another view that’s gaining traction: cancer may actually begin with problems in how our cells produce energy. When the mitochondria—the parts of our cells that make energy—stop working properly, cells may shift to a less efficient process to get energy. This change can happen before any genetic damage shows up and may help explain how some cancers get started.
Food Strategies to Help Lower Cancer Risk
Certain foods contain natural compounds that support your body’s defenses against cancer. A diet centered around whole, nutrient-dense plant foods can help reduce inflammation, support detoxification, and protect cells from damage.
Eating a diet full of colorful, plant-based foods gives the body antioxidants and natural plant compounds that help protect cells. These nutrients can reduce damage from stress and toxins, and help prevent DNA changes that may lead to cancer.
Cruciferous Vegetables
Broccoli, cauliflower, cabbage, kale, bok choy, and Brussels sprouts are rich in glucosinolates, compounds that help activate the body’s detox pathways and may inhibit cancer cell growth. These vegetables support liver detoxification and hormone metabolism.
Allium Vegetables
Garlic, onions, leeks, shallots, and chives contain sulfur compounds such as allicin, which have been shown to support immune function, reduce inflammation, and induce cancer cell death. Regular consumption of garlic has been linked with reduced risk of some cancers.
High-Antioxidant Fruits and Vegetables
Brightly colored fruits and vegetables like berries, cherries, beets, carrots, spinach, and sweet potatoes provide a wide array of antioxidants—such as vitamin C, carotenoids, and flavonoids—that protect cells from oxidative stress and DNA damage.
Green Tea
Green tea is rich in catechins, particularly EGCG (epigallocatechin gallate), which has antioxidant and anti-inflammatory effects. Studies suggest that green tea consumption may lower the risk of certain cancers.
Nuts and Seeds
Walnuts, flaxseeds, and chia seeds provide omega-3 fatty acids and polyphenols that reduce inflammation and support cellular health. Selenium-rich Brazil nuts in particular may support immune function and DNA repair.
Herbs and Spices
Turmeric (curcumin), ginger, and rosemary contain powerful anti-inflammatory compounds. Curcumin has been studied for its role in reducing tumor growth and enhancing the effectiveness of conventional cancer treatments.
Minimize Sugar and Refined Carbohydrates
Diets high in sugar and refined grains can spike insulin and glucose levels, which may contribute to an environment that favors cancer cell growth. Elevated insulin levels are also associated with inflammation and metabolic dysfunction. Replacing processed carbs with fiber-rich whole foods can help balance blood sugar and support a healthier metabolic profile.
A diet focused on these protective foods, combined with reducing harmful dietary elements, can form a strong foundation for cancer prevention and overall health.
Therapeutic Diets for Cancer
The Mediterranean Diet
The Mediterranean Diet is widely recognized for its protective effects against chronic diseases, including cancer. This dietary pattern emphasizes a high intake of vegetables, fruits, whole grains, legumes, nuts, seeds, and olive oil, along with moderate consumption of fish and minimal intake of red or processed meats and added sugars. It provides a rich array of antioxidants, fiber, and healthy fats—particularly omega-3s and monounsaturated fats—that help reduce inflammation, support immune function, and protect cells from oxidative damage. Research has consistently linked the Mediterranean diet to a lower risk of several cancers, including breast, colorectal, and prostate cancers, likely due to its combined effects on metabolic health, hormone regulation, and the gut microbiome.
The Ketogenic Diet
The ketogenic diet is high in fat and very low in carbohydrates. Some cancer cells rely heavily on glucose (sugar) for energy, and this diet can help reduce that fuel source. By increasing ketones—another type of fuel that many cancer cells can’t use—the diet may help slow tumor growth. This approach has been studied mostly in brain cancers like glioblastoma.
Fasting-mimicking diets (FMD)
The Fasting Mimicking Diet (FMD) is a specialized, eating plan designed to mimic the metabolic effects of water-only fasting while still providing essential nutrients. Typically followed for 3–5 days at a time, FMD is low in calories, protein, and sugars, and is rich in healthy fats and complex carbohydrates. This approach has been shown to activate cellular repair pathways, reduce inflammation, and enhance the body’s stress resilience. Emerging research suggests that FMD may help reduce cancer risk and improve treatment outcomes by weakening cancer cells while protecting healthy ones—particularly when used in cycles around chemotherapy.
Environmental and Lifestyle Factors That Affect Cancer Risk
Cancer risk isn’t just about genetics—it’s also about what we’re exposed to and how we live.
Environmental Toxins
Chemicals like BPA (found in plastics), phthalates (in personal care products), and pesticides can interfere with hormones and affect how cells work. PFAS, found in non-stick cookware and water-repellent products, may also raise cancer risk. Limiting exposure through organic foods, clean water, and safer products can help reduce this burden.
Chronic Inflammation
Ongoing inflammation can damage cells and create an environment where cancer is more likely to grow. This can be caused by poor diet, obesity, infections, and exposure to toxins. Anti-inflammatory foods, movement, and stress reduction all help.
Tobacco and Alcohol
Smoking adds cancer-causing chemicals to the body and damages DNA. Alcohol increases estrogen and creates harmful byproducts like acetaldehyde. Together, these two raise the risk of many types of cancer.
Poor Sleep
Night shifts, artificial light at night, or irregular sleep patterns may reduce melatonin production. Melatonin not only helps with sleep but also has antioxidant and anti-cancer effects. A consistent sleep routine supports the body’s ability to stay well.
Stress and Trauma
Chronic stress increases cortisol and inflammation, and may affect how genes are expressed. Mind-body practices, therapy, and restful activities help the nervous system and support a healthy immune system.
Now Available at Radiance Functional Medicine: The Galleri® Multi-Cancer Early Detection Test
At Radiance Functional Medicine, we prioritize proactive, whole-person care—especially when it comes to cancer prevention. While lifestyle, nutrition, and environmental factors play significant roles in reducing cancer risk, early detection remains a critical tool for improving outcomes.
We are pleased to now offer the Galleri® multi-cancer early detection test, an innovative blood-based screening tool that can identify a common cancer signal shared by more than 50 types of cancer—many of which currently lack standard screening protocols.
Why Early Detection Matters
Many cancers, including pancreatic, ovarian, and hematologic cancers, often progress without noticeable symptoms in their early stages. Conventional screening methods typically target only a limited number of cancer types and are often initiated only when risk factors are present or symptoms appear. Unfortunately, by that point, disease progression may be well underway.
The Galleri® test addresses this gap by offering a broader and earlier window for detection.
Key Features of the Galleri® Test
- Broad coverage: Screens for over 50 types of cancer from a single blood draw
- Early detection focus: Identifies molecular signals of cancer before symptoms develop
- Complementary tool: Intended to be used alongside, not as a replacement for, existing screening procedures
This test is especially relevant for individuals over age 40, those with a personal or family history of cancer, or anyone seeking a more comprehensive and proactive approach to cancer prevention.
For more information about the Galleri® test or to determine whether it is appropriate for you, please contact our office.
At Radiance Functional Medicine, we offer functional medicine and nutrition counseling. We hope that you will allow us to help you heal your gut, balance your hormones, or find a way of eating that helps you thrive! Schedule an appointment to get started. Whether you are looking for a Nutritionist or Functional Medicine Doctor in Denver or your local area, we see patients in person and virtually. Call our office at 303.333.1668 to schedule your Initial Consultation.
