Often when you hear about cancer risk, the focus is on environmental toxins that cause cancer. Things like persistent organic pollutants, asbestos, benzene, vinyl chlorides and arsenic. Environmental carcinogens are concerning but often they get too much attention because they are out of one’s control.

On the other hand, things in one’s own control that are most closely correlated with cancer, namely diet and exercise get very little attention when it comes to cancer. Obesity is a known cancer risk, quite clearly the highest of all cancer risks. Extra stores of body fat not only store carcinogens in one’s body, the foods that put on the extra pounds often contain the most carcinogens — meats and milk while tasty, delicious and protein-dense comes from animals which have spent their days eating and aggregating toxins from plants into their products consumed by humans.

I’m not an advocate for a plant-based diet but I do think moderation is key when it comes to eating animal and animal-based products. Don’t go crazy but stay away from excessive fat, carbohydrates, salts and sugars. Avoid processed foods as many are high in at least one of those four things, to cover up for the poor quality of materials used and their ultra-palliative nature. Instead, go for simpler “whole” foods and cook with appropriate spices at home.

Take more personal responsibility for your own well-being. Don’t blame the factory down the road when you are eating crap all day, smoking cigarettes and not getting outside and getting exercise. It might be tough to be tough on yourself, but it’s key to living a good, long life.