Cancer is not just a disease of the elderly. In recent years, we have seen a disturbing increase in cancer diagnoses in young people, including in those under forty years old.
According to Dr Meera Chaturvedi, a preventive oncologist based out of Bangalore, many of these cases are the result of lifestyle-related issues that are modifiable or preventable. Early prevention is more effective and much less challenging physically and emotionally than treatment.
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Daily habits as tiny as diet, sleep hygiene, stress management, and limiting toxin exposure can greatly impact a person's cancer risk over their life. “The most important thing is to develop a mindset of prioritizing health from an early age," says Dr Chaturvedi.
Here are eight easy, science-based habits to help young people lower their lifetime cancer risk.
1. Eat a Rainbow: Each Day eating colourful fruits and vegetables categorizes as a rich source of antioxidants, fiber, and phytonutrients that can help neutralize free radicals in the body—these are compounds that may promote the growth of cancer cells. Aim to eat at least five servings per day, including foods like berries, leafy greens, carrots, tomatoes, and cruciferous vegetables like broccoli and cauliflower.
2. Reduce Intake of Ultra-Processed Foods and Red Meat: Consumption of processed meats, sweet snacks, and packaged meals has been linked with an increased risk of several cancers, particularly colorectal cancer and breast cancer. Familiarize yourself with whole grains, legumes, nuts, and lean proteins.
3.Move It: Every Day Regular physical activity lowers inflammation, supports and strengthens immune function, and helps to maintain a healthy weight. These all help to lower your cancer risk. Thirty minutes of brisk walking five times/week is enough to reverse some risk factors. Regular exercise helps to regulate and balance various hormones that may evolve into cancer risk, like insulin, estrogen, to name a few.
4. Sleep well: Poor quality sleep will inhibit your body’s ability to repair itself and limit your immune system’s ability to protect you. You need 7-9 hours of quality sleep every night! Dr Chaturvedi stated, “night-time shift workers and chronically sleep deprived people have a higher risk for cancer for certain cancers, including breast and prostate.”
5.Say No to Tobacco and Limit Alcohol: Smoking is one of the top cancer-causing habits, and even passive exposure to smoke can be dangerous. Likewise, alcohol is a renowned carcinogen; therefore, limiting consumption to only a few or not at all is recommended.
6. Have Safe Sun Practices: Skin cancer is increasing in young people hence use sunscreen with an SPF of 30 or higher, don't use tanning beds, and wear protective clothing outside. Routine skin checks are also effective for preventative help.
7. Manage Stress Responsively : Living in a chronic state of stress will weaken the immune system and increases inflammation; both of which are conducive to developing cancer. Adopting mindfulness, yoga, journaling or therapy will build emotional resilience and decrease overall risk.
8. Stay Informed with Screenings: Most screenings are recommended after age 40 but those close to family who have cancer or have genetic risk factors, need to start sooner. Note that regular check-ups and self-exams can catch any immediate warning signs
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.
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