The Power of Prevention: My Reflections on Goals Setting as Key to Lowering Cancer Risk

“The best treatment for cancer is to prevent it.” I came across this statement in 2020 while reading about ways to heal after my recent cervical cancer diagnosis. That sentence struck a nerve and left me feeling disappointed. In the desperate situation I was in, those words felt cruel and unhelpful—because by that point, there was nothing I could do to prevent cancer from developing in my body.

This is a sad but true reality for anyone diagnosed, living with, or recovering from cancer or any illness that could have been prevented. Now, four years later, I am free of disease. In hindsight, I realize there was much I could have done to possibly prevent my diagnosis, even though life doesn’t come with guarantees.

I could have been more diligent with my Pap tests, though having a family doctor would have helped. I could have managed my blood sugar better, which is critical in preventing cancer and metabolic diseases.

I could have made better choices for my mental health and taken care of my sleep. But at 34, feeling invincible, why would I be thinking about cancer prevention? I was living life at all costs, including the cost of neglecting myself.

FACT: Many cancer cells have up to 10 times more insulin receptors than normal cells, allowing them to take in more glucose. Insulin production increases with rising blood sugar levels, which can fuel the growth of cancer cells.

Now I wonder—does anyone truly think about cancer prevention unless they’re in remission? I’ve never heard anyone say, “I’m eating broccoli sprouts regularly to prevent cancer.”

Broccoli sprouts contain sulforaphane, a compound shown to have strong anti-cancer properties. Most people I hear say things like, “I’m trying to be healthy.”

But what does that really mean? Are you actively managing your weight? Are you making sure you're getting enough vegetables, the right amount of amino acids, or essential fatty acids? Avoiding processed and junk food? Does “trying” actually mean doing?

As an oncology nutrition consultant, I work with clients to set clear, specific, and achievable health goals. For example, if I had been more specific about my health priorities before I was diagnosed, it might have looked like this: I am a woman in my late 30s who needs regular Pap tests. I have a family history of blood sugar dysregulation. Therefore, my health priorities are: staying consistent with my Pap tests and consuming 30 grams of fiber and 120 grams of protein daily to stay full, avoiding sugar, high-starch, and processed foods, and exercising to manage the risk of diabetes.

Other individual health goals could include:

• Incorporating anti-inflammatory foods to prevent arthritis

• Drinking more water to increase detoxification processes in the body

• Prioritizing sleep to support immune function

• Managing stress through balanced meals, mindfulness or physical activity

• Reducing sodium intake to lower blood pressure

  
  

Setting goals like these gives you something concrete to work towards, making “trying to be healthy” feel more actionable and meaningful.

Our health goals will inevitably change as our bodies and lifestyles evolve, and that's a good thing. Adapting to your current needs is key to staying healthy in the long term. If you’d like to set health goals that are specific to your unique situation, feel free to contact me. I’d love to help you create a personalized nutrition plan that fits your specific goals. Reach out for a free 15-minute consult whenever you are ready: https://my.practicebetter.io/#/616e32cc39803305784d2110/bookings?s=63d33de5fc4918f149d4b901&step=date.

In abundant health,

Valerie