Next Steps: Your Cancer Prevention Action Checklist
Prevention is a journey built on consistent, intentional choices. Use this checklist as your personal guide to stay on track and build momentum toward long-term health, vitality, and peace of mind.
✅ 1. Build Your Anti-Cancer Plate
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☐ Eat at least 5 servings of vegetables and fruits daily
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☐ Add fiber-rich foods: beans, lentils, oats, leafy greens
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☐ Avoid processed meats, added sugars, and deep-fried foods
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☐ Include herbs, spices, and anti-inflammatory superfoods (e.g., turmeric, garlic, berries, flaxseed)
✅ 2. Move Your Body, Every Day
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☐ Aim for 150–300 minutes of moderate aerobic activity per week
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☐ Strength-train at least 2x/week
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☐ Stretch and stay mobile—practice yoga or daily flexibility exercises
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☐ Add spontaneous movement to your day: walk, dance, garden, play
✅ 3. Prioritize Deep, Restorative Sleep
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☐ Get 7–9 hours of uninterrupted sleep per night
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☐ Create a relaxing, tech-free nighttime routine
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☐ Maintain a consistent sleep-wake cycle
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☐ Support melatonin production by limiting evening screen time
✅ 4. Manage Stress and Strengthen Your Mind
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☐ Practice daily mindfulness, meditation, or breathwork
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☐ Cultivate joy, laughter, and meaningful connection
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☐ Use tools like journaling, therapy, or CBT for emotional resilience
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☐ Embrace gratitude and purpose-driven living
✅ 5. Detox Your Environment
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☐ Replace toxic cleaning and personal care products
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☐ Filter your water and air
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☐ Avoid plastics (especially with heat), pesticides, and synthetic fragrances
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☐ Limit EMF exposure and practice smart tech hygiene
✅ 6. Know Your History, Know Your Risk
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☐ Document your family’s cancer history
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☐ Talk to a doctor about genetic testing if applicable
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☐ Create a personalized screening plan
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☐ Encourage family members to get screened too
✅ 7. Stay on Top of Screenings
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☐ Schedule annual checkups
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☐ Follow recommended timelines for mammograms, colonoscopies, Pap tests, PSA tests, and skin checks
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☐ Consider new technologies like low-dose CT or liquid biopsies if high risk
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☐ Don’t delay or avoid screenings—early detection saves lives
✅ 8. Stay Curious, Stay Empowered
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☐ Keep learning—follow trusted sources and health innovations
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☐ Stay open to new tools and strategies (fasting, microbiome care, AI screening)
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☐ Revisit this book and update your prevention plan yearly
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☐ Share what you learn with others—you could save a life
🌱 Remember
Your health is your greatest wealth.
Prevention is your power.
And every positive step you take today brings you one step closer to a longer, stronger, and more vibrant tomorrow.
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