When life feels heavy—whether you’re showing up every day for your clients, your family, or your community—it’s easy to put your own health on the back burner. Especially for women in helping professions who often prioritize everyone else while neglecting themselves. But what if I told you that the most loving, empowering act you can take today is as simple as what you choose to put on your plate?
In this blog, I’m sharing life-changing insights from a powerful conversation with Dr. Michael Greger, the renowned physician and best-selling author behind How Not to Die, How Not to Diet, and How Not to Age. Dr. Greger is one of the world’s leading voices on plant-based nutrition and disease prevention, and his message is clear: the food we eat holds incredible power, not just to prevent chronic diseases like heart disease and diabetes, but to protect us against cancer.
Let’s unpack how embracing nutritional excellence can be a game-changer for your health and your future.
The Illusion of Medical Security
Many people, especially women who are juggling overwhelming responsibilities, put their trust in medical screenings and treatments to catch or cure disease. We believe we’re “safe” if we pass our mammogram or our male family members pass their PSA test, but as Dr. Greger emphasized, this is a dangerous misconception.
Screenings don’t prevent cancer. They simply detect it. Worse, many of these tests, like mammograms and PSA screenings, offer little to no reduction in overall mortality. They can even lead to over-diagnosis—finding and aggressively treating cancers that would have never caused harm in the first place.
When we rely solely on the medical system to protect us, we miss the most potent, self-directed path to health: our everyday lifestyle choices.
Food as the Real Medicine
The truth is, most chronic illnesses and many cancers aren’t caused by bad luck or genetics. They are lifestyle diseases fueled by what we eat, how we move, how we manage stress, and whether we truly nourish ourselves.
This is incredibly hopeful news. It means you are not powerless. You don’t have to wait for a diagnosis to take action. You can start protecting your body right now one bite, one meal at a time.
As Dr. Greger passionately shared, when we shift from a standard Western diet to one rich in whole, plant-based foods, we create an environment in our body where cancer struggles to grow.
Building Your Anti-Cancer Portfolio: What to Eat Every Day
Dr. Greger and I agree: it’s not just about eating more plants—it’s about eating the right plants, intentionally and consistently. Think of your daily diet like a protective portfolio, a collection of powerful foods that work synergistically to defend your body.
Here’s a simple, life-changing anti-cancer food portfolio you can start building today:
1. Ground Flaxseeds – The Daily Must-Have
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Recommended amount: 1 tablespoon of ground flaxseeds daily
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Why it matters: Flaxseeds are rich in lignans—potent anti-cancer compounds shown to slow tumor growth. Studies show that women with breast cancer who consumed flax had measurable improvements in cancer markers in just six months.
2. Cruciferous Vegetables – Powerhouse Greens
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Examples: Kale, broccoli, collard greens, cabbage, Brussels sprouts
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Why it matters: These greens contain sulforaphane, a compound that has been shown to help neutralize cancer cells. Chop and let them sit for at least 45 minutes before cooking to maximize this cancer-fighting benefit.
3. Berries and Pomegranate – Nature’s Antioxidants
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Why it matters: Wild blueberries, blackberries, and pomegranates are loaded with antioxidants that protect cells and help fight inflammation—a known contributor to cancer growth.
4. Mushrooms – Daily Protection
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Why it matters: Mushrooms contain unique compounds like ergothioneine and spermidine that support cellular health and immune function. Even just a small serving daily can make a difference.
5. Green Tea – Sip Your Shield
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Why it matters: Green tea is rich in EGCG, a powerful antioxidant linked to reduced cancer risk. Combining green tea with mushrooms, as some studies have shown, can cut breast cancer risk by up to 90%.
6. Onions and Garlic – Immune Boosters
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Why it matters: These humble kitchen staples can help inhibit cancer cell growth and boost the immune system’s ability to clear damaged cells.
7. Omega-3 Seeds – Balance Inflammation
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Examples: Flaxseeds, chia seeds, hemp seeds
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Why it matters: These seeds provide essential fatty acids that help reduce chronic inflammation, creating an environment where cancer cells struggle to thrive.
The Power of Diversity
One key takeaway is variety matters. The more diverse the plant foods you consume, the more you support a healthy, balanced gut microbiome—a crucial ally in cancer prevention, mood regulation, and overall health.
We now understand that feeding a wide range of gut bacteria through diverse plant fibers (not just a fiber supplement!) is essential for a resilient immune system.
Cancer Prevention is Cancer Treatment
Here’s what many people don’t realize: the foods that prevent cancer are also the foods that can help treat it and prevent recurrence.
Even if you already have a cancer diagnosis or are in remission, your diet remains your strongest tool. While medical treatments like chemotherapy may kill some cancer cells, nutrition can target stray cells that chemo might miss, support your immune system, and reduce the chance of recurrence.
This is a message of hope, not blame. Having a role in your health is a gift—it means you can choose to take back control, starting today.
Supplements: Thoughtful, Not Overloaded
While whole foods should be the foundation, some carefully chosen supplements can enhance your protection:
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Turmeric/Curcumin: Anti-inflammatory and anti-cancer properties
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Green Tea Extract (EGCG): Additional cancer-fighting support
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Mixed Mushroom Extracts: Broad-spectrum immune support
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Herbs and Spices: Rosemary, sage, thyme, and others offer extra layers of protection
The key is to focus on conservative, evidence-based supplementation—not overloading on pills.
Why This Matters to Women in Helping Professions
If you’re someone who’s always caring for others, it’s time to put yourself back on your own priority list.
So many women I work with are battling chronic low mood, depression, or even addiction, and often this is tied to a sense of powerlessness over their own lives and health. Nutrition is not a magic bullet, but it’s a tangible, daily act of self-care that builds momentum. Every meal is an opportunity to tell your body, “I love you. I’m fighting for you.”
You don’t need to overhaul everything overnight. Start with one food. One meal. One step.
Your Next Steps
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Add one tablespoon of ground flaxseeds to your breakfast or lunch tomorrow.
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Aim for at least one serving of cruciferous vegetables every day.
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Swap your afternoon coffee for a cup of green tea.
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Explore new plant foods each week to diversify your gut microbiome.
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Reach out for support. You don’t have to do this alone.
Final Thoughts: You Have More Power Than You Think
You are not at the mercy of your genetics or the healthcare system. You have the power to protect yourself, to heal, and to thrive. Nutritional excellence is your secret weapon. It’s the love note you send to your future self with every bite.
Let’s not wait for a diagnosis to start living fully and intentionally. Let’s do this now. For ourselves. For our families. For the lives we’ve been called to lead.
If you’re ready to go deeper and build your personalized anti-cancer lifestyle, I’d love to support you. Reach out, and let’s take this journey together.
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