Start with powerful habits for cancer prevention
As we turn the page into a new year, it’s the perfect time to reframe your approach to health. And if cancer has ever touched your life — or simply lived in the back of your mind — you’re not alone. That worry is real.
At Tanner Health, we believe cancer prevention begins with everyday choices — what you eat, how you move and how you care for yourself.
Why everyday choices matter
Most people are surprised to learn that up to 40% of cancers may be preventable through lifestyle changes. That means what’s on your plate, how often you move your body and whether you stay up to date with cancer screenings could make a meaningful difference in your long-term health. “I often remind patients that prevention doesn’t happen overnight. It starts with small, realistic choices you can stick with — and those choices add up over time.”— Danielle Knight, MD
Top cancer-fighting foods to add to your plate
Some of your strongest allies in cancer prevention are ingredients you already know and love:
- Leafy greens like spinach and kale are loaded with antioxidants and fiber.
- Cruciferous vegetables like broccoli and cauliflower support natural detox.
- Whole grains and beans help regulate digestion and inflammation.
- Berries and citrus fruits provide immune-boosting vitamins.
- Garlic and turmeric offer plant compounds with anti-cancer properties.
These foods aren’t magic, but they are mighty — and readily available in a local grocery store.
Quick and healthy recipe tips to try this week
Recipe tip #1: Power bowl with roasted vegetables and quinoa
Why it’s great: This simple meal combines fiber, antioxidants and plant-based protein — all key players in a cancer-prevention diet.
How to make it:
- Roast a mix of cruciferous vegetables, such as broccoli, cauliflower and Brussels sprouts, in olive oil, garlic and a sprinkle of turmeric.
- Cook quinoa and toss with lemon juice, chopped parsley and a dash of black pepper.
- Add veggies on top, then finish with sliced avocado or a handful of toasted pumpkin seeds.
Tip: Roasting brings out the sweetness in veggies — making them more appealing for kids and picky eaters.
Recipe tip #2: Berry-chia overnight oats
Why it’s great: Packed with fiber, omega-3s and natural antioxidants, this breakfast supports gut health and immune function, which are linked to reduced cancer risk.
How to make it:
- Mix ½ cup rolled oats with ¾ cup unsweetened almond milk, one tablespoon chia seeds and ½ teaspoon cinnamon.
- Stir in ½ cup mixed berries (frozen or fresh) and refrigerate overnight.
- In the morning, top with walnuts or flaxseeds for crunch and to add healthy fats.
Tip: Chia seeds expand overnight, making the texture creamy without added sugar.
Why screenings matter more than ever
Even with a healthy lifestyle, early detection saves lives. That’s why we encourage routine cancer screenings — especially for the most common types of cancer:
- Breast cancer (mammograms)
- Colon cancer (colonoscopies or stool tests)
- Lung cancer (low-dose CT scans for those at high risk)
- Cervical cancer (Pap tests and HPV screening)
- Prostate cancer (PSA testing and clinical evaluation)
We make getting screened close to home easy, with locations nearby.
FAQs
Can healthy food really prevent cancer?
No food guarantees prevention, but a diet rich in fiber, antioxidants and plant-based nutrients can lower risk and support immune function.
Should I still get screened if I feel healthy?
Yes. Many cancers show no symptoms in early stages. Routine cancer screenings help detect issues before they progress.
How much exercise do I need?
Try to get 30 minutes of movement most days. Even walking around the neighborhood counts.
Is it too late to change my habits?
Not at all. Your body starts benefiting from healthy changes — like eating more vegetables or quitting smoking — within days or weeks.
Where can I get screened near me?
If you’re in Carrollton, Villa Rica, Bremen or nearby east Alabama communities like Ranburne and Heflin — we’re here to help you start and stick to your wellness goals with expert, personalized care close to home.
Start this year with a healthier tomorrow
At Tanner, we make it easier to take the next step toward better health with simple strategies that meet you where you are.
Start the year with the best resolution: one that puts you first. Because cancer prevention doesn’t happen all at once — but it begins today.
Take the next step toward prevention and peace of mind.
Discover cancer care that supports you, every step of the way, or explore cancer screening and prevention services near you at https://www.tanner.org/cancer-care.