Cancer is one of the leading causes of deaths in India. According to a Lancet Study, more than 9 lakh deaths occurred as a result of cancer in 2019, which was second highest in Asia.
Research has shown that almost 40% of all cancer cases are preventable through lifestyle modifications. While there is no single strategy that can guarantee complete protection from cancer, adopting a combination of healthy habits can significantly reduce the risk.
Here are some lifestyle changes every individual can make, that can help in cancer prevention.
Maintain a Healthy Diet
A well-balanced diet plays a crucial role in reducing cancer risk. Various studies have concluded that consumption of fruits, vegetables, and spices like turmeric, garlic, and ginger have strong anti-cancer properties. Furthermore, including whole grains in the diet such as brown rice, millets, whole wheat chapati, and jowar, provides fibre and reduce colorectal cancer risk.
Another dietary change that has been recommended by experts is to reduce consumption of processed foods and sugary drinks, which can cause inflammation, or worse, obesity. This can also contribute to risk of cancer.
Stay Physically Active
Regular physical activity is essential for reducing cancer risk, especially in urban areas where sedentary lifestyles are prevalent. Regular exercise can help in reducing the risk of obesity, which is linked to breast, colorectal, and pancreatic cancer. It also helps in improving the immune function of the body and reducing inflammation.
Furthermore, exercise helps in regulating the hormones, that may contribute to growth of cancer. According to the Indian Council of Medical Research (ICMR) every adult must spend at least 150 minutes for exercising at moderate-intensity or 75 minutes for exercising at vigorous-intensity every week.
Avoid Tobacco and Limit Alcohol Consumption
India has one of the highest rates of oral and lung cancer caused as a result of tobacco consumption in forms of gutka, paan, and bidi. According to research, smoking is linked to one-third of total cancer deaths in the world. Therefore, it is highly recommended that tobacco consumption must be avoided to prevent cancer risk.
There is a perception among many that while smoking is dangerous for health, alcohol consumption is fine. However, excessive alcohol consumption is linked to liver, breast, and esophageal cancers. This is why, it is recommended to avoid it, or at least limit it. The recommended limit is no more than one drink per day for women and two for men.
Protection from Sun
While skin cancer is less common in India, it can still occur, especially in regions with high sun exposure. In order to reduce the risk of this kind of cancer, it is recommended to avoid excessive sun exposure, especially between 10 a.m. and 4 p.m., wear protective clothing, sunglasses, and a hat, and use a broad-spectrum sunscreen with at least SPF 30.
Prioritize Mental Health
Chronic stress and poor mental health can weaken the immune system, which inhibits body’s ability to fight against this deadly disease. It is therefore imperative to prioritise mental health by practicing yoga and meditation, getting adequate sleep, and taking time out to pursue hobbies, or meet with family and friends.
Genetics play a role in cancer risk. Therefore, if there is anyone in your family who has suffered this painful diseases, you need to be more careful about your lifestyle choices. Small, consistent changes can lead to long-term health benefits and a lower likelihood of developing cancer. Taking proactive steps today can lead to a healthier future for you and your loved ones.
