Reduce cancer risk without stress or fuss with these healthy oncologist-approved habits

How to reduce cancer risk: The World Health Organization stresses that a healthy diet, regular physical activity, and avoiding harmful substances form the backbone of cancer prevention (Image: Pexels)

Each year, National Cancer Awareness Day is a gentle nudge to pause and think: That cancer is not just a frightening word, it’s a disease we can take steps to prevent. The good news? Nearly 40 percent of cancers can be avoided by making smart, everyday choices.

Prevention is possible, Dr Aadesh Patil, Senior Radiation Oncologist at Dr. L H Hiranandani Hospital in Powai, Mumbai, tells Moneycontrol. “It’s about simple, daily actions—from what we eat to how we handle stress—that add up over time,” he adds.

The World Health Organization stresses that a healthy diet, regular physical activity, and avoiding harmful substances form the backbone of cancer prevention.

Also read | 5 effective ways to reduce cancer risk if you have a desk job and sit for more than 8 hours

How to prevent cancer

Dr Patil shares simple steps for everyday cancer prevention:

• Eat well: Fill your plate with fresh fruits, vegetables, and whole grains. Keep processed foods and red meat for occasional treats.
• Move daily: A brisk 30-minute walk each day helps maintain healthy weight and keeps your body strong.
• Quit tobacco: Completely avoiding tobacco remains the single most important step to reduce cancer risk.
• Limit alcohol: Stick to moderate consumption if at all.
• Screen regularly: Mammograms, Pap smears, colonoscopies—early detection can save lives.
• Manage stress: Yoga, meditation, or even simple breathing exercises can calm your mind and protect your health.
• Prioritise sleep: Quality sleep is essential for strong immunity and overall well-being.
• Keep a healthy weight: Combine balanced eating with regular movement for long-term protection.

Following a single healthy habit cannot protect you from cancer risk. However, sticking to a combination of smart choices and healthy habits, like eating a nutritious diet, exercising regularly, managing stress, and sleeping well, can help lower the risk and also boost your health.

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.