Dr. Natalia Spinelli. -COURTESY PHOTO
As 2026 approaches, many of us will make New Year’s resolutions to improve our health. It often takes just a few weeks, though, before we typically fall back into our old routines.
Before settling on a New Year’s resolution, it’s important to understand the four factors that generally play into our overall health and wellness: genetics, diet, exercise and lifestyle.
Genetic makeup is out of our control, but we can manage the other three factors. Diet is the one that seems to give us the most trouble. That’s especially concerning because researchers continue connecting the dots between the foods we eat and diseases like diabetes, cancer, dementia and autoimmune disorders.
Food is part of our daily routine, and those with busy lives often go for what’s convenient, tastes good and is not overly expensive. Trying to figure out what is “healthy” can be confusing, frustrating and even maddening. Potatoes and corn, for example, are vegetables, but some dieticians note their high starch levels. Fresh mangoes and grapes are delicious fruits, but high in sugar.
Students a generation ago learned about the food pyramid as a strategy to eat healthy. That plan recommended six to 11 servings of bread, cereal, rice and pasta daily – nearly the same amount of servings as proteins, fruits and vegetables combined. Today, we know better.
Here’s what you should eat to minimize your cancer risks and contribute to an overall healthy lifestyle. For proteins, consider Atlantic salmon, albacore tuna and almonds. The best vegetables include baby spinach, broccoli, garbanzo beans and avocados, while fresh fruits to focus on include blueberries, dark sweet cherries, oranges and pineapple. Bone broth is another item to incorporate into a healthy diet.
As a breast surgeon, I often advise cancer patients to address “modifiable risk factors.” These include:
- Weight management: Obesity is associated with a 35-40% higher risk of breast cancer recurrence and death. Obesity also increases insulin resistance, creates chronic inflammation and affects hormones.
- Exercise: Complete 150-300 minutes of moderate exercise weekly or 90-150 minutes of vigorous exercise weekly. Consider weightlifting or resistance-strength training twice a week.
- Smoking: Stop smoking cigarettes or cigars, vaping or chewing tobacco.
- Alcohol consumption: Drink one glass or less per week.
No one can eat healthy all the time or hit their exercise target every week. Life happens. A New Year’s resolution doesn’t require perfection… it requires effort, and committing to a healthier lifestyle is within everyone’s reach.
About the Author
Dr. Natalia Spinelli is a board-certified general surgeon and fellowship-trained breast surgical oncologist with Precision Healthcare Specialists. For more information, visit PHSpecialists.com.