Cancer prevention: 8 simple lifestyle habits to reduce cancer risk

Weight loss: Apart from cancer, maintaining a healthy weight also helps regulate blood pressure, blood sugar levels, and reduces the risk of heart, kidney, and liver diseases (Image: Canva)

Cancer is one of the most feared diseases because of its life-threatening nature, unpredictable progression, and the physical, emotional, and financial toll it takes on patients and their families. Unlike many other illnesses, cancer can develop silently, often showing no symptoms until it has advanced to a critical stage, making early detection challenging.

Additionally, cancer treatments, such as chemotherapy, radiation, and surgery, can be physically exhausting and have severe side effects, leading to pain, fatigue, and weakened immunity. The emotional burden of a cancer diagnosis, coupled with concerns about survival rates, potential recurrence, and the financial costs of long-term treatment, further heightens fear.

Cancer is associated with suffering, loss, and uncertainty, making it one of the most dreaded health conditions, says Dr Vaishali Zamre, Director & Head, Breast Cancer Centre, Andromeda Cancer Hospital, Sonipat. "Many risk factors increase a person’s chances of developing cancer, but the key lies in prevention. Simple lifestyle changes, such as eating a nutritious diet, staying active, and avoiding tobacco, can significantly reduce the risk of several cancers," she says.

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Dr Zamre suggests these 8 simple lifestyle changes that can help protect against cancer and promote long-term health:

Eat a healthy diet: Eat a diet rich in fruits, vegetables, whole grains, and lean proteins. It provides essential nutrients and antioxidants that protect against cell damage. On the other hand, consuming too much processed food, red meat, and sugary drinks has been linked to an increased risk of cancer, particularly in the digestive system. "A well-balanced diet strengthens immunity and reduces inflammation, which plays a major role in cancer development. Making mindful food choices can significantly lower the risk," Dr Zamre says.

Maintain a healthy weight: Being overweight is linked to an increased risk of several cancers, including breast, uterine, colon, esophageal, and gallbladder cancers. Excess fat cells produce enzymes that convert testosterone into estrogen, which can fuel certain hormone-related cancers. Maintaining a healthy weight also helps regulate blood pressure, blood sugar levels, and reduces the risk of heart, kidney, and liver diseases.

Stay physically active: Regular physical activity plays a key role in keeping the body strong and reducing cancer risk. At least 30 minutes of exercise daily; walking, yoga, or hitting the gym, can help regulate hormones, improve metabolism, and strengthen the immune system. "Find an activity you enjoy and stick to it. Group exercises tend to be more enjoyable and keep you motivated. Consistency is more important than intensity," suggests Dr Zamre.

Avoid tobacco: Smoking and chewing tobacco are directly linked to cancers of the lungs, mouth, throat, kidneys, bladder, esophagus, and cervix. Even occasional tobacco use can be harmful. "The best time to quit tobacco is now. No matter your age, quitting reduces cancer risk and improves overall health. Strictly avoid tobacco in any form," says Dr Zamre.

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Limit alcohol intake: Excessive alcohol consumption increases the risk of breast, liver, and colon cancer. The safest approach is to minimise or completely avoid alcohol. "Contrary to past beliefs, no amount of alcohol is truly safe. Limiting intake is one of the simplest ways to lower cancer risk," warns Dr Zamre.

Protect yourself from the sun: Skin cancer, including melanoma, is largely preventable with proper sun protection. Using sunscreen, wearing protective clothing, and avoiding direct sun exposure during peak hours (10 AM - 4 PM) can reduce the risk of skin cancer.

Get vaccinated: Vaccinations play a crucial role in cancer prevention. The HPV vaccine can prevent cervical cancer, especially when given between the ages of 9-16 years, but it can also be taken up to 45-50 years. The Hepatitis B vaccine reduces the risk of liver cancer. “HPV vaccination can lower cervical cancer risk by 70-80 percent. It's a simple yet effective preventive measure," says Dr Zamre.

Regular health check-ups: Routine screenings such as mammograms, Pap smears, and colonoscopies help catch cancer in its early stages, improving survival rates. “Many cancers can be treated successfully if diagnosed early. Regular check-ups are an investment in your future health," says Dr Zamre.

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.