Cancer remains one of the most challenging medical issues worldwide, and India is no exception. While some cancers can be prevented, Cancer Research UK notes that not all are avoidable. The rising cancer rates in India are largely due to poor dietary habits, tobacco use, and lifestyle changes, according to the Ministry of Health and Family Welfare. While genetics and environmental factors play a role, many cancers can be influenced by everyday choices. Small adjustments to your lifestyle, such as changes in diet and activity levels, may seem minor, but over time, these habits can have a significant impact on reducing cancer risk. Here’s how simple daily decisions can help prevent cancer.

Reduce Tobacco and Alcohol Use
Tobacco use remains a major cause of cancer globally, with a significant percentage of cancer cases in India linked to tobacco. Smokeless tobacco is associated with oral cancers, while smoking is strongly linked to lung, throat, and mouth cancers. Limiting or completely avoiding tobacco use is crucial for cancer prevention.

Excessive alcohol consumption increases the risk of developing several types of cancer, including those of the mouth, breast, and liver. The key is moderation. Health guidelines recommend that women limit their alcohol intake to no more than one drink per day, and men no more than two. This doesn't mean you must have one or two drinks daily; it simply sets a limit. A proactive way to reduce cancer risk is by intentionally cutting back on alcohol and tobacco use.

Balanced Plant-Based Diet

The National Institute of Medicine highlights diet as a crucial factor in cancer prevention, with adult diet and obesity contributing to approximately 25% of cancers. A diet abundant in fruits, vegetables, whole grains, and lean proteins offers essential nutrients and antioxidants that support immune health and help reduce oxidative stress.

Plant-based foods are rich in fiber, flavonoids, and carotenoids, which can help protect cells from damage. Including cruciferous vegetables (such as broccoli and cauliflower), berries, leafy greens, and legumes in your diet can provide essential nutrients to support your body's defenses against cancer.

Achieve and Maintain a Healthy Weight

Obesity is a rising concern and a recognized risk factor for cancer. Excess fat, especially around the abdomen, has been associated with cancers such as breast, colon, and liver. Adipose tissue (fat) releases hormones and inflammatory substances that can promote cancer development.

Maintaining a healthy weight through a balanced diet and regular exercise helps reduce inflammation, regulate hormones, and support metabolic health, all of which contribute to cancer prevention. Adopting gradual, sustainable weight management practices can lead to lasting positive effects over time.

Stay Active and Healthy

A sedentary lifestyle is linked to a higher cancer risk, with physical inactivity responsible for around 5% of cancers. Regular exercise helps regulate hormone levels, boost immune function, and reduce inflammation, all of which can lower the risk of cancer.

The World Health Organization suggests that adults aim for at least 150 minutes of moderate exercise each week. Activities like brisk walking, cycling, or swimming can contribute to this goal. Additionally, adding small bursts of physical activity throughout the day, such as taking the stairs or going for a brief walk, can help achieve these targets without requiring significant lifestyle changes.

Protect Yourself from Sun Exposure.

Skin cancer, including melanoma, is highly preventable. Ultraviolet (UV) radiation from the sun is a major risk factor, but simple precautions can help minimize exposure. Apply a broad-spectrum sunscreen with at least SPF 30 to exposed skin every day, even on cloudy days. Wearing protective clothing, hats, and sunglasses also helps block harmful UV rays. 

UV radiation is strongest between 10 a.m. and 4 p.m., so staying in the shade or limiting outdoor activities during these hours can further lower the risk of skin cancer.

Schedule Regular Health Screenings and Vaccinations

Early detection plays a crucial role in the successful treatment of cancer. Regular screenings, such as mammograms, colonoscopies, and Pap tests, are essential for identifying cancers at the earliest and most treatable stages. In India, initiatives like the National Cancer Control Programme and Ayushman Bharat’s Health and Wellness Centres are working to improve access to these preventive screenings, particularly in underserved regions. 

Vaccination also serves as an important preventive measure. The human papillomavirus (HPV) vaccine can help prevent cervical cancer, while the hepatitis B vaccine can reduce the risk of liver cancer. Consulting with your healthcare provider about a vaccination plan and appropriate cancer screenings can offer personalized protection and early intervention against cancer. 

Manage stress and prioritize your mental well-being.

Chronic stress can negatively affect the body in numerous ways, potentially impairing immune function and creating conditions where cancer cells may thrive. High stress levels are also associated with behaviors that increase cancer risk, such as poor diet, lack of exercise, and increased smoking or drinking. 

Incorporating stress-reducing practices like meditation, yoga, deep breathing, or journaling into daily life can help improve mental well-being and lessen the physical effects of stress. Mental health plays a crucial role in cancer prevention, as studies show that people who are happier and less stressed are more likely to adopt healthier lifestyles overall.

Limit the consumption of processed and red meats.

Diets rich in processed and red meats have been linked to an increased risk of colorectal cancer and potentially other cancers. Cooking red meat at high temperatures can produce harmful compounds, while processed meats such as bacon and sausages contain preservatives that may be carcinogenic. 

Dr. Shona Nag MD, Director of Oncology Services at Sahyadri Hospital, Hadapsar Pune, emphasizes, “Cancer is a lifestyle disease, similar to diabetes and coronary heart disease. A balanced diet high in fiber and protein, while low in carbs and sugar, helps maintain a healthy weight. Regular moderate-intensity aerobic and strength training 3-4 times a week is beneficial. Above all, minimizing stress is crucial for overall health.”