How everyday habits help five Providence cancer physicians stay healthy and minimize their own risks. 

You can’t control certain risk factors for cancer, such as your age and genetics. But you do have a choice when it comes to others. For example, lung cancer is linked to smoking, melanoma to sun exposure and breast cancer to excessive body fat. Alcohol is implicated in liver, breast, throat and other cancers, and colon cancer has been linked to obesity, physical inactivity and a diet high in red meat. The good news: There are simple lifestyle habits that can help protect you from some cancers. Here, five Providence cancer doctors share the ways they keep themselves fit and healthy. 

ROBERT B. ASH, MD (pictured here)
I have always been somewhat health-conscious, but over the last 15 years four members of my immediate family were diagnosed with cancer. Having now lost two brothers to cancer, I have not taken my health for granted since.  

I work out almost every day and incorporate an hour of weight training. I also enjoy cardio/running three times a week. This helps me physically, mentally and emotionally and is an important part of managing stress.  

I try to maintain a healthy BMI below 25, and my diet is typically a Mediterranean one, with lots of fresh vegetables, fish and poultry. I try to limit simple carbohydrates and fats. I have always refrained from using tobacco and limit my alcohol intake to weekends.  

As I get older, I have discovered the value of meditation/mindfulness exercises and have been amazed at how much this can help improve my stress, cognition and sleep.  

MICHELE CARPENTER, MD 
Exercise has been shown to lower the risk for 13 types of cancer, including breast cancer. I try to exercise at least three times per week for at least one hour. Also, the more natural and fresh foods I eat—those that are lower in animal fats—the better my GI (gastrointestinal tract) system works and the more energy I have. I try to keep my BMI (body mass index) around 25 or less. Alcohol is a major risk factor for cancer, so I keep my intake moderate.  

Stress can be an indirect cause of cancer, because it negatively affects our immune system, hormone levels and lifestyle choices, which include smoking, drinking, overeating and failing to undergo cancer screening tests. I try to reduce stress and enjoy walking, hiking, skiing, traveling or relaxing with my family. My volunteering with the St. Joseph Hospital Foundation and work on the advisory board of the nonprofit Cancer Kinship help me achieve a bigger picture and different perspective.  

Testing for cancer is important as well. I have been getting mammograms for at least 23 years and am up to date with colonoscopies. I also believe we have to be tuned in to our body’s signals, and if anything seems off or unusual, we should not feel afraid to have it checked out.  

TANYA NINO, MD 
To stay healthy overall, I limit my meat intake, eat a lot of fruits and vegetables and other high-fiber foods, and I rarely consume alcohol. I also avoid processed foods that contain a lot of additives when I can. Unfortunately, I do not have a regular exercise routine, but I am active because I have three children. 

The single most important thing I do to protect my skin against aging and cancer is to shield it from UV radiation. I apply a broad-spectrum, SPF 30 or greater mineral sunscreen to my face daily (including lips). Outdoors, I wear sunglasses to protect my eyes and eyelid skin, and I wear a hat to protect my scalp. If I am in the sun and cannot find shade, I will bring an umbrella. When possible, I wear sleeves and pants when I am out in the sun for prolonged periods.  

STAVROULA OTIS, MD  
Breast cancer has affected my family for three generations. Although I cannot do anything about my genetics, there are modifiable risk factors that I can control. These behaviors help reduce my breast cancer risk, help my overall mental and physical health and are critical to being successful in every aspect of my life.  

The importance of a healthy diet, regular exercise and a good night’s sleep cannot be overemphasized. I do a 20-minute, high-intensity workout twice a week that focuses on strength training, which helps maintain lean muscle mass, a high metabolism and bone health. I also do a yoga class and a dance class once a week; these help with stress relief as well as fitness. My diet is mostly plant-based, with some meat, and I also limit my alcohol intake.  

Sacrificing sleep for the sake of work is my biggest struggle, but I try to get to sleep around 9 or 10 p.m. and wake up at 5 a.m. every day, even on weekends. Routine hours and sleep hygiene, including a dark, cool bedroom and no screens, are critical to training your body to sleep when you want it to.  

I also get my yearly mammogram and do breast self-exams at least once a month, because early detection is as important as prevention.  

TREVAN FISCHER, MD  
Most cancers result from a combination of genetic and modifiable risks, and we know that living a healthy, active lifestyle can minimize some of those.  

As a busy clinician and dad to a 3 year old, I sometimes find it hard to practice what I preach, but I try to do the same things that I tell all my patients. One is minimizing UV exposure. I wear a 30 SPF sunscreen daily, see a dermatologist once a year for skin checks and, most importantly, avoid getting sunburns.  

To minimize my overall cancer risk, I try to eat a healthy, well-balanced diet with appropriate portion sizes, maintain a healthy BMI and exercise for 30 minutes three or four times a week. I enjoy either doing spin classes or getting my heart rate up outside while enjoying the weather. 

For more information on cancer prevention services at Providence, call 844-510-4325 or visit www.providence.org/cancer.