10 daily habits that significantly reduce your cancer risk
By making mindful adjustments to your daily routine, such as eating a nutrient-rich diet, staying active, getting quality sleep, and managing stress, you can significantly reduce your risk of developing cancer. These small lifestyle changes make a big impact on long-term health.
Studies show lifestyle changes reduce cancer risk The World Health Organization (WHO), in 2022, reported that almost 20 million people received cancer diagnosis globally. Although the number seems alarming, studies show that almost 40% cancer cases could be prevented by slight lifestyle modifications. Simple lifestyle changes in eating habits, workout routines, and sleep patterns can account for a lot more than we know. Following these daily habits, we can lower our risk of developing cancer significantly. (Image: Canva)
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Add a variety of colourful fruits and veggies on your plate Eating produce in all colours—from berries to spinach, carrots tomatoes—gives you more antioxidants and plant chemicals (like flavonoids and carotenoids). These antioxidants fight free radicals, cut down on oxidative stress, and reduce inflammation. Research links these compounds to lower risks of breast, lung, colon, and other cancers. Try to include different colours each day to get a wide range of nutrients that protect your health.(Image: Canva)
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Eat dinner early and avoid late-night snacks Eating late right before bed can throw off your body's internal clock and cause hormone imbalances (like problems with insulin and melatonin). In the long run, these issues might increase your chances of getting hormone-related cancers such as breast and prostate cancer. Try your best to finish your last meal 2-3 hours before you go to sleep and stick to regular meal timings.(Image: Canva)
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Take a short walk after meals A quick 10-15 minute stroll after lunch or dinner helps your body control blood sugar, boost digestion, and cut down on post-meal spikes in glucose and insulin. It also decreases ongoing inflammation, which increases cancer risk (in the pancreas and colon). This simple habit can also improve heart health, lift your mood, and help manage weight.(Image: Canva)
Support your gut microbiome Your gut and the billions of bacteria in your digestive system play a key role in immune function, inflammation control, and even break down certain compounds from food. Eating fermented foods (yoghurt, kefir, idli, dosa, pickles) plus high-fibre whole grains, legumes, and vegetables encourages a diverse microbiota. A wide range of gut bacteria links to a lower risk of colorectal cancer and might help prevent cancer overall by adjusting the immune system.(Image: Canva)
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Avoid using plastics when heating or holding food items Many plastics that you use to hold or heat food release endocrine-disrupting chemicals (EDCs) like BPA, phthalates or dioxins when heated. By switching to safer materials - glass, stainless steel, and ceramic materials- you can help lower your exposure. Avoid plastic for holding fatty acidic or hot foods, and avoid using plastic containers or films to microwave your food.(Image: Canva)
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Focus on restorative sleep Sleep serves restorative functions in the body by supporting melatonin production (may help protect DNA), repairing DNA, maintaining hormone balance, and immune function. Aim to get 7-9 hours of uninterrupted sleep per night, wake and sleep at the same times, keep your bedroom cool and dark, and avoid screen time to wind down before bed.(Image: Canva)
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Take small strolls to break up continuous sitting. Long periods of any type of sitting activity, even with regular exercise in your daily routine - for example, sitting at a work desk for long periods, commuting in cars and planes, etc. - have been shown to increase your risk of experiencing certain types of cancers - colon, endometrial, lung cancer, etc. This is caused by poor circulation, inflammation, and a poor metabolism that occurs from long periods of sitting. Once an hour or so, get up, do some stretching or light walking.(Image: Canva)
Use protective spices when you cook Certain spices contain bioactive compounds that may have anti-inflammatory and possibly anti-cancer properties. These include curcumin (found in turmeric), allicin (found in garlic), and gingerol (found in ginger). While lab studies have shown some very promising effects, it is likely that the benefits come from regular, dietary use of these spices over an extended period of time.(Image: Canva)
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Protect your skin by practicing sun safety daily The risk of skin cancer is not merely about sitting outside soaking up the sun. Repeated exposure over the course of your daily life (commuting, running errands, etc.) is a risk factor. UV radiation can damage DNA within skin cells, and the consequences of sunburns are significant. Your best defense: use broad-spectrum sunscreen, protective clothing (especially hats and long sleeves), and stay under shade, especially around midday. (Image: Canva)
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Manage stress with breathing and relaxation techniques Long periods of stress have been correlated with cortisol levels and other stress hormones, and can weaken immune function, and may even increase inflammation, factors which may create a higher risk for the development of cancer or recurrence. Practicing mindfulness, meditation, or taking deep breathing breaks, regular yoga practice or other relaxation techniques can reduce stress hormones, enhance sleep, increase immune markers, and improve overall resilience.(Image: Canva) Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis
