MEDSRX: Delhi-based oncologist shares six-step routine to help ensure you never develop cancer

Millions of people around the world die every year from cancer, but several risk factors for the disease can be managed through lifestyle changes. In a podcast episode of Figuring Out with Raj Shamani, Dr Tarang Krishna explained a simple method to help prevent cancer by following a routine called MEDSRX.

What is MEDSRX?
Dr Tarang Krishna said, “This is an acronym, which if followed diligently can safeguard you from cancer.” Each letter in MEDSRX stands for a specific habit or practice that supports health and reduces the risk of cancer.

M for Meditation

Chronic stress can weaken the immune system and increase inflammation, which may lead to cancer. Meditation helps in managing stress by lowering cortisol levels and promoting relaxation. Practices like mindfulness meditation, deep breathing, and guided visualisation are known to reduce inflammation and improve mental well-being. This, in turn, supports healthier lifestyle choices.

E for Exercise
Regular physical activity lowers the chances of developing cancers like breast, colon, and lung cancer. Exercise helps regulate hormones such as insulin and estrogen, which can affect cancer growth. It also strengthens the immune system, reduces inflammation, and improves blood flow. Dr Krishna recommends at least 150 minutes per week of activities like walking, cycling, or swimming.

D for Diet
A balanced diet is important in preventing cancer. Eating fruits, vegetables, nuts, and whole grains, which are rich in antioxidants, helps the body fight harmful free radicals. Dr Krishna highlights the benefits of cruciferous vegetables, berries, turmeric, green tea, and healthy fats found in nuts and olive oil. He advises avoiding processed food, excess sugar, and red meat to reduce inflammation and support cell health.

S for Sleep
Sleep helps the body repair itself, regulate hormones, and build immunity. Poor sleep affects melatonin production, which has anti-cancer properties. It also increases inflammation and insulin resistance. Dr Krishna suggests that adults should get 7 to 9 hours of sleep every night to help the body detoxify and repair damaged cells.

R for Relationship
Healthy relationships lower stress, improve immunity, and reduce inflammation. Social support from family, friends, or communities can help people make better lifestyle choices. Strong emotional support is also linked with avoiding habits like smoking, heavy drinking, and poor eating patterns.

X for X-factor
The “X-factor” stands for any activity that brings joy and meaning to life. Dr Krishna says that hobbies like music, painting, gardening, or sports reduce stress and promote mental well-being. These activities lower cortisol, decrease inflammation, and improve emotional health. According to him, “Cultivating your X-factor is not just about happiness—it’s a powerful tool in maintaining wellness and reducing cancer risk.”