Small Steps, Big Impact: Everyday Habits That Lower Your Cancer Risk
Inspired by Mel Robbins’ interview with Dr. Dawn Mussallem
As the seasons change and we head into November - Lung Cancer Awareness Month, as well as Pancreatic and Stomach Cancer Awareness Month - it’s a natural time to reflect on our health and the power we have to influence it every day. This season of reflection and gratitude is the perfect moment to pause and think about how our everyday choices can profoundly shape our health and future.
Recently, Mel Robbins interviewed Dr. Dawn Mussallem, a friend, physician colleague, cancer survivor, and inspiring advocate for lifestyle medicine. Their conversation - rich with both personal insight and medical science - highlighted a powerful truth: the most effective cancer prevention strategies often begin with the smallest, simplest daily habits.
1. Move More—Even a Little Counts
Dr. Mussallem emphasized that consistent physical activity doesn’t have to mean hours at the gym. Just 20–30 minutes of movement most days - a brisk walk, light yoga, or dancing in your kitchen - can reduce inflammation, balance hormones, and strengthen your immune system.
Every bit of movement helps your body protect itself.
2. Eat for Healing
A balanced, mostly plant-forward diet plays a major role in reducing cancer risk. Dr. Mussallem shared her list of five foods that help prevent cancer:
Cruciferous vegetables (like broccoli, cauliflower, kale)
Berries (rich in antioxidants)
Leafy greens
Beans and lentils
Flaxseeds (a great source of fiber and lignans)
Her advice? Start by adding, not restricting. One extra serving of vegetables or fruit a day makes a measurable difference over time.
3. Prioritize Rest and Recovery
Quality sleep and stress management are often overlooked but essential. Chronic stress and poor sleep can weaken the immune system and drive inflammation - two key pathways in cancer development.
Try a calming bedtime routine, set boundaries around screen time, or practice five minutes of mindful breathing each morning.
4. Limit Alcohol, Avoid Tobacco
Both alcohol and tobacco are proven cancer risk factors.
Cutting back—or eliminating—these habits is one of the most impactful steps you can take for prevention.
If quitting feels hard, start with awareness: track how often you drink or smoke, and talk to your healthcare provider about supportive resources.
5. Keep Up With Screenings: New Options Are Emerging
Preventive screenings save lives. Early detection through mammograms, colonoscopies, Pap tests, or lung cancer screenings can catch cancer when it’s most treatable.
In addition, new tests like the Galleri® multi-cancer early detection test are now available. This simple blood test can detect over 50 types of cancer by identifying tumor DNA circulating in the bloodstream. It’s not a replacement for standard screenings, but it may be a helpful complement for those at higher risk or wanting a broader view of their health.
At Laurie Birkholz, MD & Associates, we believe in empowerment through awareness and action. Prevention isn’t about perfection—it’s about consistent, compassionate care for yourself, one small step at a time.
As Dr. Mussallem’s story reminds us, the human body is resilient and capable of remarkable healing. Your daily choices - what you eat, how you move, how you rest - can truly make a big impact on your long-term health.
This November, let’s honor those affected by cancer by taking small, meaningful steps toward prevention - for ourselves, and for the ones we love.
~Laurie Birkholz, MD is a women’s health specialist with a focus on prevention and personalized wellness with a Concierge medical practice in Holland, MI.