A doctor shares his 5-step routine for preventing cancer

A doctor shares his 5-step routine for preventing cancer Dr. Kumar works with patients who have many types of cancer, and said he's built a well-rounded health routine to lower his risk. Courtesy of Dr. Avishek Kumar Every day, you're making hundreds of small decisions that might be exposing you to a higher risk of cancer.A few simple tweaks to your routine can help give you the best chance of preventing cancer, according to Dr. Avishek Kumar, a board-certified community oncologist in Edison, New Jersey."You can't fully eliminate the risk of having any sort of cancer," he told Business Insider. "But the key is reducing the odds, partaking in certain habits over the course of a lifetime, which can cut down the odds."Small day-to-day decisions can add up to significant protection against deadly cancers like colon cancer and lung cancer.He shared his own routine as an example, with five key components to reduce major cancer risks."Simple substitutions done over weeks and months and years can really pay off vast dividends in cancer prevention as time goes on," Kumar said. "Every given moment, we have the opportunity to take the stairs or substitute something healthy."He eats more fiber and fewer processed foods Fruit and vegetables are great sources of fiber. Images By Tang Ming Tung/Getty Images When it comes to nutrition, Kumar said his approach is to imagine a farmer from a century ago, prioritizing foods they would have eaten that can be harvested, foraged, or prepared at home."They probably wouldn't be eating Cheetos," he said.Think berries, whole grains, lean meats, eggs, and dairy. The most nutrient-dense picks are often fresh foods you'd find on the periphery of the grocery store, rather than the shelf-stable, ultra-processed food in the center aisles. That said, it's not realistic to completely cut out processed food, and Kumar loves a convenient trip to McDonald's (for a Filet O' Fish) as much as the rest of us.For a balanced diet, he makes sure that at least one meal a day is as little-processed as possible, so he doesn't have to stress about enjoying a brownie at work or a fast-food lunch."Really, it's a long-term effect that matters. It's those cumulative habits substituting a healthy, unprocessed plate of berries or vegetables for one meal a day," Kumar said.He gets steps in earlyExercise is one of the most effective ways to prevent cancer, and it doesn't have to take much time or cost much money. Everyday movement, like walking, running, or taking the stairs, is enough to provide a protective benefit.Kumar said he jogs nearly every morning to get his steps in early and start the day with more energy and less stress.If you're not a jogger or gym rat, he recommends adding a 20-minute walk to your day. Make it a habit, and build on it over time.He protects his home from toxinsKumar said environmental factors can play a big role in cancer risk, including items in your own kitchen or living space.For instance, microplastics may be linked to an increased risk of cancer. The tiny particles can enter the human body through household items such as plastic food packaging or the nonstick coating on your cookware or utensils. To prevent exposure, throw out and replace old or degrading items. Throw out degraded cookware to reduce exposure to toxins. CorbalanStudio/Getty Images "Sometimes you've got a pot that you really like, or a pan you've been using for years, and it's kind of peeling off, but you don't want to throw it out," Kumar said. "Really, all those different exposures can potentially increase the risk of cancer down the line."Another potential carcinogen in your home is invisible, odorless, and tasteless: radon gas. Radon exposure is the second largest cause of lung cancer mortality after smoking, and it can seep into your home from the surrounding environment, Kumar said.He recommends getting a low-cost testing kit or a device to check the radon levels in your home. If it's high, you can install vents or other airflow systems to lower your risk.He stays on track with screening — even if he's super busyWith a full schedule of patients, Kumar said it's sometimes a challenge to fit in time for his own medical appointments. Routine screenings are often the first thing to get postponed when life gets busy.But staying up to date is crucial, since most cancers are highly treatable when caught early. "If you're due for a mammogram, if you're due for a colonoscopy, if it's age-appropriate, it is a really good idea to do that because to help others, you have first to help yourself," he said.He unplugs to manage stressAs a doctor, Kumar said he makes a conscious effort not to spend all his time thinking about cancer. Too much stress can be a health risk in itself."Especially with social media, the tendency is just to scroll and, oh, that's an interesting article, scroll some more," he said.His solution is "unplugging completely and sitting down in a quiet place, ideally outside, and reading a book."Kumar also makes a point of spending time with his wife and son on fun outings, such as a recent trip to a train museum.Regardless of how you choose to unwind, deliberately managing stress makes it easier to stick to a healthy routine in the long term."Cancer prevention isn't about perfection, it's just about doing simple things consistently," Kumar said. This article is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your qualified physician or healthcare provider. Read next Gabby is a Health Correspondent with a focus on nutrition, fitness, longevity, and all things performance.Her coverage spans from the daily routines of top athletes like Michael Phelps and Coco Gauff to the latest cutting-edge science on building muscle to the rise of peptides, supplements, and GLP medications. She loves a deep dive into fitness subcultures, health companies, or the science behind managing and preventing disease, particularly early-onset cancers. Gabby has a background in investigative journalism (previously contributing research for an investigation on correctional healthcare for the New Yorker).In her free time, she likes lifting heavy, running fast, and playing roller derby for Gotham in New York City.Send story ideas and tips to glandsverk@businessinsider.com.Expertise/InterestsLongevity: how to dial in a daily routine to invest in long-term health, and what makes some of the longest-living people on earth active and vibrant as they age.Performance science: training techniques for goals ranging from muscle-building (hypertrophy), general physical preparedness, endurance, and injury prevention, especially for fitness beginners. Cancer research: unpacking the science behind why certain cancers are on the rise in younger people, how it's affecting the world around us, and what we can do about it. Healthy eating: how to navigate conflicting and contradictory advice across trends like protein-maxxing, intermittent fasting, and the Mediterranean, Nordic, and MIND diets.Medical weight loss: how emerging science around treatments like GLP medications are shaping the connections between food, weight, and health. Digital wellness: investigating how telehealth is changing access to healthcare, including through peptides, hormones, and direct-to-consumer lab tests. Strength sports, including Olympic weightlifting, powerlifting, Hyrox, and CrossFit. Highlights:These twins' lives were identical, until one got colon cancer at 21Trouble in MAHA Land: They hoped RFK Jr. would help their kids with autism. Then the cuts began.It's not just for gym bros — scientists say a $0.50 muscle-building supplement slows aging and may counteract Alzheimer'sAt 78, Arnold Schwarzenegger still trains nearly every day — but his workouts look very different nowHow a stinky little fish conquered AmericaNoom sells psychology-driven weight loss. Some users expected therapy Health Cancer