Dr. Andrea Tufano-Sugarman is the first to admit she didn't always live the way she does now. In medical school and residency, she ate poorly, slept badly, and didn't prioritize exercise. It was only once she started practicing as an oncologist that she began rebuilding her habits. Her advice now, she warns, isn't going to surprise anyone. "Everything I do is quite boring and quite routine," says Tufano-Sugarman, a gynecologic medical oncologist at Memorial Sloan Kettering Cancer Center.
That was the party line when we asked four oncologists what they do to try to prevent cancer. They prioritize fundamentals — sleep, fiber, movement, regular screenings — not always perfectly, but consistently.
Here are 10 daily habits oncologists swear by.
They don't drink alcohol
Two years ago, Tufano-Sugarman went from minimizing her alcohol intake to cutting it out completely. "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."
Her decision reflects a broader shift. Research has increasingly linked even low levels of drinking to higher risks of several cancers. For Tufano-Sugarman, that makes the calculus clear: It's easier not to drink than to keep wondering how much is too much.
They eat plant-forward — and aim for serious fiber
Diets high in fruits, vegetables, and whole grains have been linked to lower cancer rates. Dr. Andre Goy, chairman at John Theurer Cancer Center, makes 70% to 80% of his meals plant-based during the week. On weekends, he shifts toward a Mediterranean style. He also puts his patients on a plant-based diet. "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.
Tufano-Sugarman aims for 30 grams of fiber a day, in part because of its role in supporting the gut microbiome, linked to inflammation and cancer risk. Most Americans don't come close. "Just eating an apple a day isn't enough," she says. Her go-to sources are smoothies with chia seeds, popcorn, legumes, brown rice, and lots of fruits and vegetables.
They cook at home
Many oncologists try to limit processed and ultra-processed foods, linked to increased cancer risk. "I never eat processed food," Goy says. One of the simplest ways to do that is cooking at home.
"You're making the dish yourself, so you know how much salt, sugar, and butter you're adding," says Dr. Michael Dominello, a radiation oncologist in Detroit. Restaurants, he notes, tend to use more of those ingredients and are less likely to use organic produce unless they explicitly say so.
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.
They skip takeout — and wait to box up leftovers
Many everyday plastics can leach chemicals when heated. Some are endocrine disruptors, linked to certain cancers. That's reason enough for Dr. Nikki Wood, a pediatric oncologist, to rethink takeout. When her family orders takeout, she sometimes opts out and eats home-cooked leftovers instead. "I truly have an aversion to carryout," she says.
Wood applies a similar logic at restaurants. Rather than asking for a to-go box immediately, she lingers until the meal cools. "I'll wait until the food is closer to room temperature before I'll box it up," she says.
They aim for 7 to 9 hours of sleep
Tufano-Sugarman typically aims for 7 to 9 hours. "We know that poor sleep drives insulin resistance and causes appetite dysregulation," she says. "So for me, getting enough sleep maintains my energy levels and helps with keeping a healthy BMI."
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.
He recommends lifting weights at least twice a week and says squats are one of the most efficient movements. "You're exercising one of your largest muscle groups," he says.
Strength training becomes even more important for women as they get older, Wood stresses. On days she can't make it to the gym, she adds shorter bouts of movement. "I try to incorporate lunges and air squats and maybe some pushups," she says.
They wear sunscreen every day and get a full-body skin check every year
Tufano-Sugarman wears sunscreen daily. She also gets an annual full-body skin check from a dermatologist — even though it isn't part of standard recommendations. She does it because a dermatologist catches things a self-exam won't. "These dermatologists are trained to do very comprehensive exams," 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 his long-term health in mind.
Poor dental health has long been linked to cardiovascular disease, likely driven by bacteria moving from the gums into the bloodstream.
There's also an emerging link with certain cancers. Scientists think chronic inflammation and changes in the oral microbiome may play a role. "We know there's an association," Dominello says, "but causation we cannot prove." Still, it's enough to keep him on schedule.
They don't ignore early colon-cancer warning signs
Colon cancer in younger adults has become "an epidemic," Tufano-Sugarman says. Researchers don't fully understand why — though diet is a leading suspect.
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. "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
Dominello grows sprouts on his kitchen counter. "It's like cruciferous vegetables on steroids," he says. Sprouts from vegetables like broccoli and red cabbage pack especially high levels of beneficial compounds.
Getting started doesn't take much. He uses seeds labeled for sprouting. Add a small amount to a mason jar, rinse and drain them, and repeat twice a day. In four to five days, you've got fresh sprouts. "It's super easy and inexpensive," he says. "Anyone can do it."