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Regular screenings such as mammograms are a key part of catching cancer early, when it's most treatable.ruizluquepaz/Getty ImagesAn experienced oncologist was shocked to be diagnosed with breast cancer with no symptoms.She said the experience made her rethink her priorities to focus on healthy habits and self-care.To reduce cancer risk, she recommends cutting back on processed food and managing daily stress.Dr. Sue Hwang knows better than anyone that cancer doesn't care who you are or what you do for a living.When Hwang was 46, she was diagnosed with breast cancer with no symptoms. As an oncologist, she had been treating patients with the same cancer for more than a decade, and couldn't help but wonder why it happened to her, even with all her experience as a doctor."When you do this job long enough, you understand that breast cancer is nondiscriminatory," Hwang told Business Insider. "I spent a lot of time thinking, why me? If I knew why I got cancer, then I would know how to prevent it from coming back."Dr. Sue Hwang, a radiation oncologist, said her own experience with breast cancer helped her see vulnerability as a strength instead of a weakness.Tim BrownNow 48, Hwang wrote a memoir about her experience titled "From Both Sides of the Curtain: Lessons and Reflections from an Oncologist's Breast Cancer Journey," published January 20.With cancer cases on the rise among people under 40, Hwang said the onslaught of info on emerging risks can be terrifying."There's so much stuff in the news right now that this causes cancer, that causes cancer, be careful of plastics, everything," Hwang said.To avoid panicking about cancer risk factors outside of your control, she recommends consistent habits like eating well, exercising often, and reducing stress as evidence-based ways to help prevent cancer."Lifestyle modification is really critical to trying to turn this boat around in terms of the rise in cancer in younger people," Hwang said. "It's not one thing that's going to cause cancer, it's a combination of multiple different things."Cut back on processed foodsPreventing cancer starts with what you eat, and focusing on nutrients instead of just calories can help you make healthier choices, according to Hwang."In the US, we have not necessarily been taught how to eat well," she said. "We focus on being thin, not healthy."Hwang is all about whole foods, particularly fruits and veggies. Whole, plant-based foods are rich in polyphenols, compounds that help ward off the cellular damage that contributes to cancer risk.She tries to avoid ultra-processed foods with added sugar, salt, and oils. These make up more than half the average American's diet, and have been linked to increased risk of cancer and heart disease.If you're not sure where to start with healthy eating, try swapping out processed food with one serving of whole, plant-based foods each day, doctors and dietitians recommend. Consider swapping a bag of chips at lunch with a handful of almonds, or your morning blueberry muffin with a fruit-topped overnight oats.Exercise at least 30 minutes a dayYou may have heard that sitting is the new smoking — that's because being sedentary is linked to a significantly higher risk of developing cancer over time."It's got to be a priority for people to get out and move," Hwang said.As a working doctor and single mom of three, she knows it can be hard to find time for the gym on a busy schedule, so the key is being proactive about exercise. Before her diagnosis, she said exercising once a week felt like a victory, but now it's a nonnegotiable every day."You have to really go in with a game plan," Hwang said. "If you create a plan that's going to maximize those 30 minutes, then all you need is 30 minutes."Working out in the gym counts, but so does taking a walk on your lunch break or playing in the…

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