As the saying goes, prevention is always better than the cure and the statement has never rang truer than it does for our health and wellbeing. In 2022, India had an estimated 1,461,427 cancer cases and numbers like these are the reason why it is imperative to make the right lifestyle choices when it comes to our well-being because a small change in your everyday routine ensures that you get to become the best version of yourself, healthy and happy. Cancer prevention isn't about perfection but consistent, intentional choices. Each lifestyle modification contributes to a comprehensive risk reduction strategy.
Given below are some easy-to-do lifestyle changes that can be incorporated in your day-to-day routine which will significantly reduce the risk of cancer later on in your life.
Nutrition and ideal diet
Diet plays a pivotal role in cancer risk reduction. Research consistently demonstrates that whole, plant-based foods can be powerful shields against cellular mutations. The ideal approach involves emphasizing colourful fruits and vegetables rich in antioxidants, choosing whole grains over processed carbohydrates, limiting red and processed meat consumption, incorporating cruciferous vegetables like broccoli and kale, and selecting lean proteins from fish, legumes, and plant-based sources.
Maintaining a regular exercise routine
Regular exercise is a potent cancer-prevention strategy. Physical activity helps regulate hormones, supports immune function, and reduces inflammation. Incorporating strength training, reducing sedentary time, choosing activities you genuinely enjoy, and maintaining consistent movement patterns is the key to remaining fit.
Regulating body weight
Excess body weight is linked to increased cancer risks across multiple organ systems. Fat tissue produces hormones and inflammatory compounds that can promote cellular changes. Effective strategies include maintaining a healthy body mass index between 18.5 and 24.9, focusing on sustainable, gradual weight loss, building muscle mass through resistance training, and understanding individual metabolic needs.
Avoiding toxic exposuresMinimizing exposure to known carcinogens is crucial. This means quitting smoking and avoiding secondhand smoke, limiting alcohol consumption, using natural, non-toxic household cleaning products, choosing organic produce when possible, and minimizing exposure to environmental pollutants that can trigger cellular damage.
Effective stress management
Chronic stress impacts cancer risk through complex hormonal and immune system interactions. Effective stress reduction requires a multifaceted approach, including regular meditation, mindfulness practices, ensuring adequate sleep of 7-9 hours nightly, seeking professional counseling when needed, and developing robust social support networks.
Environmental consciousness
Creating a health-supportive environment involves using air purifiers, choosing natural personal care products, minimizing plastic usage, spending time in nature, and maintaining good indoor air quality. These steps reduce exposure to potentially carcinogenic substances and support overall well-being.
Screening and early detection
While not a lifestyle change per se, regular screenings are fundamental to proactive health management. Follow recommended cancer screening guidelines, understand your family's genetic history, perform regular self-examinations, and schedule annual health check-ups to catch potential issues early.
Health is a journey, not a destination. Small, sustainable changes create more lasting impact than radical, short-lived transformations. Ultimately, cancer prevention is about creating a lifestyle that supports vibrant, holistic health—nurturing body, mind, and spirit through conscious, informed choices.
Dr Sachin Jain, DM, Medical Oncologist, Ayush Hemato Cancer Center
