Living Cancer-Free: The “Mix of Six”
Want to stay away from cancer? By following the “Mix of Six” lifestyle principles—including diet, exercise, sleep,
stress management, love and support, and reducing environmental toxins—Hong Kong residents can also effectively reduce their cancer risk and recurrence rate.
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Cancer remains one of the leading causes of death worldwide, and new cases in Hong Kong continue to rise every year. Scientific research shows that around 85% of cancers are linked to lifestyle and environmental factors, while only 5–10% are caused by inherited genes. This means that by changing our lifestyle, we can significantly reduce both cancer risk and recurrence.
The MD Anderson Cancer Center in the U.S. introduced the “Mix of Six” lifestyle framework, highlighting six essential principles for cancer prevention and survivorship.
1. Nutrition: Plant-Based Eating
Adopt a Mediterranean-style diet rich in vegetables, fruits, whole grains, nuts, olive oil, fish, and legumes, while limiting red meat and processed foods.
- Aim for 5–7 servings of fruits and vegetables daily, with more vegetables than fruits.
- Avoid excess fructose, refined sugar, desserts, and sugary drinks.
2. Exercise: Stay Active Every Day
- At least 150 minutes of moderate-intensity activity weekly (e.g., brisk walking, swimming, jogging).
- Add 2 sessions of strength training per week to maintain muscle mass and enhance immunity.
- Minimize prolonged sitting and build movement into your daily routine.
3. Stress Management: Calm the Mind
Chronic stress raises harmful hormones and weakens immunity. Practices such as yoga, tai chi, meditation, mindfulness, or deep breathing can help. Joining a cancer support group or engaging in volunteer work can also provide emotional resilience.
4. Sleep: 7–8 Hours of Rest
- Adults should aim for 7–8 hours of quality sleep each night.
- Maintain a consistent sleep routine.
- Avoid phones before bedtime, and limit caffeine and alcohol.
- Ensure your sleep environment is quiet and dark.
5. Love and Support: The Power of Community
Strong connections with family, friends, and support groups help patients stay positive. Social support can even influence gene expression and improve immune function. Sharing healthy meals, exercising together, and encouraging one another fosters both physical and emotional healing.
6. Reduce Environmental Toxins
- Avoid plastic containers—opt for glass or stainless steel.
- Choose personal care products with fewer chemicals, avoiding BPA, parabens, and phthalates.
- Whenever possible, buy organic or low-pesticide produce.
Conclusion
The “Mix of Six” emphasizes the interconnected role of nutrition, exercise, sleep, stress management, love and support, and environmental choices. These habits can influence epigenetics, activating cancer-fighting genes while silencing cancer-promoting ones. Effective cancer prevention and survivorship require a dual approach: lifestyle change alongside medical treatment.
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References
- Cohen, L., & Jefferies, A. (2018). Anticancer Living: Transform Your Life and Health with the Mix of Six. Avery Publishing Group.
- World Cancer Research Fund/American Institute for Cancer Research. (2018). Diet, nutrition, physical activity and cancer: a global perspective. Continuous Update Project Expert Report 2018.
- National Cancer Institute. (2022). Cancer Prevention Overview (PDQ®)–Health Professional Version. National Institutes of Health.