That, essentially, was the party line when we asked four oncologists what they do in their own lives to try to prevent cancer. They prioritize fundamentals—sleep, fiber, movement, regular screenings—not always perfectly, but consistently.
Two years ago, Tufano-Sugarman went from minimizing her alcohol intake to cutting it out completely. The reason, she says, was simple: The science kept pointing in one direction. “We really don’t know if there’s any safe amount, and it’s linked to increased rates of multiple cancers,” she says. “It’s just easier for me to avoid it completely.”
They eat plant-forward—and aim for serious fiber
Diets high in fruits, vegetables, and whole grains have been linked to lower rates of several cancers—and oncologists' eating habits reflect that research. Dr. Andre Goy, chairman and chief physician officer at John Theurer Cancer Center at the Hackensack University Medical Center in New Jersey, makes 70% to 80% of his meals plant-based during the week. On weekends, he shifts toward a Mediterranean eating style. He also puts his patients on a plant-based diet—and says no one complains about taste. “Out of all the patients, including famous chefs from New York, there's not one person who didn't tell me they felt better in a few weeks,” he says.
Many oncologists try to limit processed and ultra-processed foods, which have been linked to increased risk of several cancers. “I never eat processed food,” Goy says. One of the simplest ways to do that is cooking at home.
When he can, Dominello opts for organic versions of produce that tend to carry higher pesticide levels. “Strawberries and blueberries tend to accumulate a lot,” he says, “so when you can do organic, that’s better.”
They skip takeout—and wait to box up leftovers
Wood applies a similar logic at restaurants. Rather than asking for a to-go box as soon as she’s done eating, she lingers over the meal until it cools. “I’ll wait until the food is closer to room temperature before I’ll box it up,” she says. That way, it’s not sitting hot in plastic.
They prioritize strength training—especially squats
Strength training is a core part of many oncologists’ routines. Dominello says its benefits transcend aesthetic ones: It triggers hormonal and metabolic changes that affect everything from mood to long-term health.
Strength training becomes even more important for women as they get older, Wood stresses. On days when she can’t make it to the gym, she adds shorter bouts of movement into her work day. “I try to incorporate lunges and air squats and maybe some pushups, just to have those little spurts of getting my heart rate up,” she says.
They go to the dentist at least twice a year—for cancer reasons
Most people associate dental visits with cavities and gum disease. Dominello goes twice a year with something else in mind: his long-term health.
There's also an emerging—though less established—link with certain cancers. Scientists think chronic inflammation and changes in the oral microbiome may play a role, but the relationship isn’t yet fully understood. “We know there's an association," Dominello says, "but causation we cannot prove." Still, it’s enough to keep him on schedule.
Her message is simple: For adults of any age, rectal bleeding or a prolonged change in bowel habits are good reasons to see a specialist, who may recommend a colonoscopy. “Best-case scenario, everything’s fine,” she says. “They’ll tell you to come back in five to 10 years.” And if it’s not, catching it early can make a critical difference.
They grow sprouts at home
Getting started doesn’t take much. He uses seeds labeled for sprouting—things like broccoli, alfalfa, or red cabbage—which you can find online or at many grocery stores. Add a small amount to a mason jar, rinse and drain them, and then repeat that rinse twice a day. (Unlike microgreens, sprouts don’t require soil; they grow with just water and regular rinsing.) In four to five days, you’ve got fresh sprouts ready to eat. “It’s super easy and inexpensive,” he says. “Anyone can do it.”
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