Cancer is life threatening and every year millions of lives are lost due to this disease. Of the several factors that increase the risk of the disease there are a few that can be modified.
Recently, in a podcast Dr Tarang Krishna spoke about the lifestyle habits that we must adopt to be cancer free. He spoke about MEDSRX. “This is an acronym, which if followed diligently can safeguard you from cancer,” he said in the podcast Figuring Out with Raj Shamani.
What does MEDSRX stand for?
M stands for meditation
Chronic stress weakens the immune system and increases inflammation, both of which can contribute to cancer development. Meditation helps manage stress by reducing cortisol levels and promoting relaxation. Mindfulness meditation, deep breathing, and guided visualization have been shown to lower inflammation markers and support cellular health. Additionally, meditation enhances mental well-being, helping individuals adopt healthier lifestyle choices that further reduce cancer risk.
E stands for exercise
Regular exercise has been associated with a reduced risk of various cancers, such as breast, colon, and lung cancer. Exercise aids in the regulation of hormones such as insulin and estrogen, which, when out of balance, can fuel cancer development. Exercise also boosts the immune system, decreases chronic inflammation, and improves blood circulation to facilitate effective elimination of toxins and damaged cells from the body. At least 150 minutes per week of brisk walking, cycling, or swimming is recommended to provide maximum prevention of cancer.
D stands for diet
A well-balanced diet plays a crucial role in cancer prevention. Consuming antioxidant-rich foods, such as fruits, vegetables, nuts, and whole grains, helps neutralize harmful free radicals that can damage cells and trigger cancerous changes. A plant-based diet rich in fiber supports gut health, which is vital for overall immunity.
Some cancer-fighting foods include:
- Cruciferous vegetables (broccoli, cauliflower, cabbage) that contain compounds like sulforaphane, known for their anti-cancer properties.
- Berries rich in antioxidants and vitamins that combat oxidative stress.
- Turmeric with curcumin, a powerful anti-inflammatory compound.
- Green tea, which contains polyphenols that inhibit cancer cell growth.
- Healthy fats, such as those found in nuts, seeds, and olive oil, which reduce inflammation.
- Avoiding processed foods, excess sugar, and red meat can further lower cancer risk by reducing inflammation and promoting cellular health.
S stands for sleep
Quality sleep is essential for the body’s ability to repair DNA and regulate hormone levels. Poor sleep disrupts melatonin production, a hormone with anti-cancer properties, and increases inflammation and insulin resistance, both of which are linked to higher cancer risk. Adults should aim for 7-9 hours of uninterrupted sleep each night to allow the body to detoxify, repair damaged cells, and maintain a strong immune system.
R stands for relationship
Strong social connections and healthy relationships play a significant role in cancer prevention. Studies suggest that individuals with strong emotional support from family, friends, or community groups experience lower levels of stress, reduced inflammation, and improved immune function. Positive relationships also encourage healthier lifestyle choices, reducing the likelihood of engaging in risky behaviors such as smoking, excessive drinking, or poor dietary habits.
X stands for X-factor that you enjoy doing
X represents the X-factor—any activity that brings you joy, purpose, and fulfillment. Engaging in hobbies like music, painting, gardening, or sports reduces stress, boosts immunity, and enhances mental well-being, all of which are crucial for cancer prevention. Enjoyable activities lower cortisol levels, decrease inflammation, and promote positive lifestyle habits. Whether it’s dancing, playing an instrument, or volunteering, doing what you love improves emotional resilience and supports overall health. Cultivating your X-factor is not just about happiness—it’s a powerful tool in maintaining wellness and reducing cancer risk.