National Cancer Awareness Day 2024: Change these habits today to reduce your risk of cancer tomorrow

Balanced diet: Follow a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Avoid processed and packaged foods that are high in unhealthy fats, sugars, and preservative (Image: Canva)

Cancer is a serious health issue, and National Cancer Day, observed on November 7th in India, aims to raise awareness about its prevention, early detection, and treatment. The day highlights the importance of adopting healthy lifestyles, regular screenings, and supporting cancer research to combat the rising cancer burden.

Recent studies reveal a sharp increase in cancer cases across India. The Indian Council of Medical Research (ICMR) estimates that over 1.3 million new cancer cases are reported each year, and this number is expected to grow significantly in the coming decade.

Changes in lifestyle, environmental factors, and dietary habits have all contributed to this rising cases of cancer, says Dr Arun Kumar Goel, Chairman, Surgical Oncology, Andromeda Cancer Hospital, Sonipat. He highlights that food adulteration, where chemicals like formalin, pesticides and dyes are used to enhance appearance and shelf life, is a growing issue in India.

Additionally, the shift toward processed foods, which are high in unhealthy fats, sugars, and preservatives, increases the risk of cancers, particularly digestive and colorectal cancers. Dr Goel also points out that poor lifestyle habits contribute to the growing cancer burden and shares some effective lifestyle changes to help prevent cancer.

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Here are 7 lifestyle changes that may help:

• Adopt a healthy diet: Follow a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Avoid processed and packaged foods that are high in unhealthy fats, sugars, and preservatives, as these are linked to a higher cancer risk.

• Make movement a priority: Regular exercise helps maintain a healthy weight and reduces the risk of obesity-related cancers, such as breast, endometrial, and colorectal cancers.

• Quit tobacco and limit alcohol: Abstaining from smoking and limiting alcohol intake are important steps in lowering cancer risk, particularly for lung, oral, and digestive system cancers.

• Abstain from sedentary behaviour: Ditch that couch. Break free from sedentary habits like hours of TV watching and lounging all day. Try exercising or practicing yoga instead. By staying active throughout the day, you can say goodbye to a sedentary lifestyle and reduce the risk of diseases like cancer.

• Limit exposure to polluted environments: Whenever possible, reduce exposure to air and water pollution, which are linked to certain cancers. Opt for cleaner indoor air, filter drinking water, and avoid industrial areas if feasible. Plant trees and create a greener environment around you.

• Manage stress levels: Chronic stress is linked to lifestyle factors that can increase cancer risk, such as poor dietary choices, smoking, and alcohol use. Adopt stress-relief practices, like mindfulness and exercise, into your daily routine.

• Maintain a healthy weight: Obesity is a significant risk factor for cancer, especially hormone-driven cancers. Prioritise a lifestyle that supports a healthy weight through diet, good sleep, and physical activity.