Stress, prolonged sitting, snacking increases cervical cancer risk, here's how to stay healthy

Health risks of stress: Persistent stress raises cortisol levels, which, over time, can suppress your immune response. This makes it harder for your body to fight off infections like Human Papillomavirus (HPV), a major risk factor for cervical cancer (Image: Canva)

Your daily habits, like how you manage stress, how active you are, and what you eat, might be quietly increasing your risk of cervical cancer. Studies suggest that while genetics do play a role, it’s the lifestyle choices you make every day that have a far greater impact. Nevertheless, small, consistent changes in your routine can help make a big difference.

A sedentary lifestyle can have serious long-term effects on your overall health, including increasing your risk for cervical cancer. Says Dr Rupinder Sekhon, Chairperson - GynaeOncology, Artemis Hospitals, “Prolonged periods of inactivity contribute to factors like obesity, chronic inflammation, and poor circulation, which can impair your immune system and make it harder for your body to fight infections such as HPV, a key risk factor for cervical cancer.”

Also read | Causes, symptoms, prevention and screening methods for cervical cancer

Chronic stress weakens your immune system:

Stress is often dismissed as a mental health concern, but its effects go much deeper. "Persistent stress raises cortisol levels, which, over time, can suppress your immune response. This makes it harder for your body to fight off infections like Human Papillomavirus (HPV), a major risk factor for cervical cancer," warns Dr Sekhon, adding, "Reducing stress not only improves mental clarity but also boosts immunity. Techniques like yoga, meditation, and therapy can help you stay centered and protect your health. Stress management helps you feel good emotionally and also strengthens your body’s defenses against disease."

Sitting too much fuels inflammation:

Spending long hours seated can harm your health in ways you might not expect. "A sedentary lifestyle contributes to obesity and chronic inflammation, which are both key risk factors for cervical cancer," says Dr Sekhon. This kind of inflammation limits your body’s ability to circulate immune cells effectively, making it harder to combat infections like HPV. To counteract this, try to move more. “A minimum of 30 minutes of moderate exercise, whether it’s walking, cycling, or dancing, can improve circulation and reduce inflammation,” Dr Sekhon recommends.

Also read | Cervical cancer: How quitting smoking, healthy diet, regular check-ups can reduce risk

Poor diet choices harm your cellular health:

Your diet plays a direct role in protecting your cervical health. "A lack of essential nutrients like vitamins A, C, and E, as well as folate, can weaken the body’s ability to repair cellular damage and fight free radicals," says Dr Sekhon.

Meanwhile, a diet heavy in processed foods, sugary snacks, and unhealthy fats increases inflammation and promotes obesity, creating an environment where cancer cells can thrive. Instead, Dr Sekhon advises: "A diet rich in fruits, vegetables, whole grains, and lean proteins can reduce your risk significantly while supporting cellular health."

The importance of proactive prevention:

While lifestyle changes are crucial, medical interventions provide an additional layer of protection. "Vaccination against high-risk HPV strains is one of the most effective ways to prevent cervical cancer. Regular screenings, like Pap smears and HPV tests, are equally important—they can detect abnormalities early, making treatment far more effective," says Dr Sekhon.

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.