Cancer is a major health concern worldwide accounting for nearly 1 in every 6 deaths, as per WHO. But did you know that nearly 50% of cancer cases can be prevented by making simple lifestyle changes? There are some factors like smoking, poor diet, lack of physical activity, and exposure to harmful substances significantly increase cancer risk. The good news is that small, every day habits can drastically lower this risk. Here are some easy lifestyle changes that can help protect you from cancer.
“Cancer and life style goes hand in hand. A better and healhty lifestyle can lessen the occurrence of cancer. Cancer is sporadic and genetic as well. Factor that are responsible for cancer can be counted as modifiable or non modifiable. Healthy life style is best example of modifiable factor which we can tweak and decrease the risk of cancer,” said Dr Sandip Bipte, Breast Surgeon at P.D. Hinduja Hospital & MRC, Khar
Quit smoking and avoid tobacco completely
Smoking is the leading cause of lung cancer and is linked to at least 14 other types of cancer, including mouth, throat, pancreas, and bladder cancer. According to CDC (Centers for Disease Control and Prevention), quitting smoking reduces the risk of cancer significantly, even if you’ve been smoking for years. If quitting feels tough, consider using nicotine replacement therapy, counseling, or support groups—it’s worth the effort!
“Avoidance of tobacco is the single most effective measure for cancer prevention, given that tobacco use leads to a high incidence of cancers, including those of the lung and throat. Limiting alcohol intake is also important, as excessive alcohol consumption is linked to increased risks of liver, breast, and colorectal cancers. Moreover, reducing exposure to environmental carcinogens such as radiation and certain chemicals, along with using sun protection to guard against ultraviolet rays, plays a critical role in cancer prevention. Regular screenings and vaccinations against viruses like HPV and Hepatitis B can also prevent specific types of cancers,” said Dr Shona Nag, Senior Medical Oncologist and Director Oncology Department, Sahyadri Super Speciality Hospital, Pune
Maintain a healthy weight
Obesity is linked to an increased risk of several cancers, including breast, colorectal, and kidney cancer. Studies show that maintaining a healthy Body Mass Index (BMI) reduces cancer risk by 30-40%. Simple changes like portion control, eating more fiber, and reducing sugary foods can help keep your weight in check.
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Eat a cancer-fighting diet
What we eat plays a major role in preventing cancer. The diet must include:
- Fruits and vegetables (high in antioxidants)
- Whole grains and legumes (fiber reduces colorectal cancer risk)
- Healthy fats (like olive oil and nuts)
At the same time, cutting down on processed meats, red meat, and sugary drinks can lower the risk of stomach and colorectal cancer.
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Stay physically active every day
Exercising regularly can reduce the risk of cancer by 30-50%, especially for breast, colon, and endometrial cancers. The WHO suggests at least 150 minutes of moderate exercise per week—this can be as simple as:
- Walking briskly for 30 minutes daily
- Taking the stairs instead of the elevator
- Doing yoga or stretching at home
- Cycling or swimming on weekends
Say no to cheers
Excessive alcohol consumption increases the risk of liver, breast, and esophageal cancer. The American Cancer Society recommends limiting alcohol to:
- Men: No more than 2 drinks per day
- Women: No more than 1 drink per day
If you enjoy social drinking, try mocktails, infused water, or herbal teas as healthier alternatives.
Depending on the type, cancer can cause fatigue, unexplained weight loss, persistent pain, abnormal bleeding, or changes in the skin. Recognizing symptoms early can improve treatment outcomes.
Let your body sleep and rest for a perfect amount of time
Poor sleep habits can weaken the immune system and increase the risk of cancer. Research from 2018 suggests that sleep deprivation and irregular sleep patterns may be linked to hormone-related cancers like breast and prostate cancer. Aim for 7-9 hours of quality sleep each night by:
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- Maintaining a fixed sleep schedule
- Reducing screen time before bed
- Keeping the room dark and cool for better sleep quality
Protect yourself from harmful sun exposure
Skin cancer is one of the most common and preventable cancers.
- Wearing sunscreen (SPF 30 or higher) daily
- Avoiding tanning beds and prolonged sun exposure
- Wearing hats and sunglasses to shield from harmful UV rays
- Taking these precautions can reduce the risk of melanoma and other skin cancers.
