Reduce cancer risk with these lifestyle choices: Quit smoking, wear sunscreen, control stress

Many young people may be unaware that their daily habits, such as poor diet, lack of exercise, and stress, can significantly influence their long-term health outcomes. For instance, a steady diet of fast food and sugary beverages can lead to obesity, which is linked to several types of cancer. Similarly, a sedentary lifestyle and excessive alcohol consumption can increase vulnerability to various cancers. However, making mindful changes, like adding more fruits and vegetables, engaging in regular physical activity, and managing stress, can reduce these risks.

"Cancer prevention starts with lifestyle choices made early in life. Adopting good habits significantly lowers cancer risk and fosters a lifelong span of health and wellness” says Dr Pooja Babbar, Consultant, Medical Oncology, CK Birla Hospital, Gurugram. “When you choose healthier options today, you are setting a strong foundation for a cancer-free future,” she adds.

Dr Babbar shares 10 lifestyle choices young adults can make to reduce cancer risk

• Maintain a healthy diet: A diet rich in vegetables, fruits, whole grains, and lean proteins supplies adequate amounts of all necessary vitamins, minerals, and antioxidants. These nutrients may help prevent cell damage, reducing the incidence of cancers like colon, stomach, and breast cancer.

• Regular physical activity: Strive for at least 150 minutes of moderate aerobic exercise each week. Exercise strengthens immunity, controls weight, and reduces inflammation that in turn reduces the risks of many cancers, including colon and breast cancer.

• Maintain a healthy weight: Obesity is identified as among the risk factors associated with several cancers, such as breast, prostate, and colon cancers. A normal body weight through proper calorie distribution with physical activity reduces these cancers.

• Reduce alcohol: Alcoholism has also been pointed out to enhance the risk of cancer, such as for the liver, breast, or esophagus. Limiting alcohol consumption to no more than one drink per day for women or two for men significantly helps lower that risk.

• Avoid tobacco: Tobacco is the greatest risk factor for lung, throat, mouth, and bladder cancers. Abstain from smoking in any form; that is the single best cancer prevention measure.

• Practice sun protection: More exposure to UV light raises the risk of skin cancers, including melanoma. Apply broad-spectrum sunscreens of SPF 30 or higher, wear protective clothing, and avoid tanning beds.

• Get vaccinated: Vaccines, such as the HPV vaccine, can protect against viruses that cause cancers of the cervix and head and neck. The hepatitis B vaccine decreases the risk for liver cancer.

• Eat less processed and red meats: Eating a lot of processed or red meats increases the risk for colorectal cancer. To reduce this risk, try to eat plant-based proteins or lean meats like poultry or fish.

• Minimise exposure to environmental poisons: A decrease in exposure to toxic materials such as asbestos, benzene, and industrialized air pollution has decreased the prevalence of cancer. Use organic materials and minimise exposure to industrial pollutants.

• Control stress: Chronic stress can impair your immune system and promote unhealthy behaviours. Activities like meditation, yoga, or mindfulness can minimise stress levels, positively impacting health over time and reducing the risk of cancer.