Lifestyle Changes to Reduce Cancer Risk

 In Cancer

Cancer, a complex disease, touches everyone, no matter their age, gender, or way of life. But good habits can lower your risk. As an oncologist at Unique Hospital Cancer Centre in Delhi, I witness the impact of these choices daily. So, let’s talk about choices you can make for a healthier life to lower cancer risk.

Eat Plant based Foods:- Make fruits, veggies, whole grains, and legumes your main dishes. They’re packed with antioxidants and fiber, both of which protect cells from harm. Strive for at least five servings of fruits and vegetables per day.

Keep Your Weight in Check: Staying at a healthy weight lowers risk for many types of cancer, including those affecting the breast, colon, and endometrial areas. To easily manage your weight, focus on portion control and make exercise a daily habit. Hit your target of at least 150 minutes of moderate exercise, or 75 minutes of intense exercise every week.

Start with small lifestyle tweaks. Use the stairs or have walking breaks. Exercise helps with weight control, enhances the immune system, and cuts down inflammation. All these steps help prevent cancer in the long run.

Stop Smoking: Smoking is a key cause of preventable cancer. No matter when you start, quitting lowers your risk of lung, mouth, throat, and other cancers significantly.

Limit alcohol intake Drinking: Too much alcohol puts you at risk for many cancers, such as breast, mouth, and liver. By cutting down on alcohol, you lessen your cancer risk.

Cut back on red and processed meats: Research shows these meats could raise cancer risk. Choose lean proteins like fish, poultry, beans, lentils instead of processed meats.

Shade Yourself from the Sun: Excessive sun exposure is a major risk factor for skin cancer. Find shade, dress protectively, and use SPF 30+ broad spectrum sunscreen even on cloudy days.

Regular Checkups Are Key: It’s crucial to have regular check-ups for early detection of cancer. It’s easiest to treat when found early. Discuss with your doctor about the suggested exams for your age and gender. Always meet the suggested intervals for these tests.

Dr. Ashish Gupta, USA-Board Certified Oncologist, Unique Hospital Cancer Centre, Delhi

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