Cancer remains one of the leading health challenges globally, but the good news is that a significant portion of cancer cases can be prevented through lifestyle choices. At Mandhaniya Cancer Institute, we believe in empowering individuals with the knowledge to make healthier decisions. Here are practical lifestyle tips to reduce your risk of developing cancer.
1. Adopt a Balanced Diet
Your diet plays a crucial role in cancer prevention. Yes, the practice of having a balanced diet strengthens the immune system naturally which is the most significant benefit.
Prefer More fruits and vegetables: Packed with antioxidants, vitamins, and minerals, these are some of the ways to fight free radicals that damage the cell.
Include whole grains and legumes: Foods high in fiber promote healthy digestion and reduce the risk of colorectal cancer.
Limit red and processed meats: Intake of these foods significantly is associated with increased risks of colorectal and stomach cancers.
Added Tip: Choose plant-based diets and natural herbs and spices like turmeric, which contains anti-inflammatory compounds.
2. Stay Physically Active
A sedentary lifestyle contributes to obesity, which is a known risk factor for several types of cancer, including breast, colon, and endometrial cancers.
Aim for 30 minutes of moderate exercise daily, such as walking, swimming, or yoga.
Break long periods of sitting with short activity breaks, especially if you work at a desk.
Regular exercise helps regulate hormones and boosts the immune system, making it easier for your body to fight off abnormal cell growth.
Watch an interview of Dr. Mandhaniya with UCN News where he explains the current scenario of physical activity going down and advises youth to stay active:
3. Avoid Tobacco and Limit Alcohol
Say no to tobacco: Smoking and chewing tobacco are among the leading causes of lung, mouth, and throat cancers. Even secondhand smoke can increase your risk.
Moderate or stop alcohol intake: Excessive alcohol consumption is linked to cancers of the liver, mouth, throat, and breast. Sticking to recommended limits by doctors is the best way to stay safe.
4. Protect Yourself from Sun Exposure
Ultraviolet (UV) rays from the sun are a major cause of skin cancer, including melanoma. As the temperature keeps on rising each year, the situation is going to be worse after the next five years. Use a broad-spectrum sunscreen with an SPF of at least 30. Avoid tanning beds and prolonged sun exposure, especially between 10 AM and 4 PM. If excessive travelling is a part of your job, wear protective clothing, hats, and sunglasses when outdoors.
5. Get Vaccinated
Certain infections are known to increase the risk of cancer. Protect yourself by staying up to date with vaccinations. Below are the two vaccines that usually help:
HPV vaccine: Prevents human papillomavirus, a leading cause of cervical and other cancers.
Hepatitis B vaccine: Protects against hepatitis B virus, which is linked to liver cancer.
6. Manage Stress and Sleep
Chronic stress and poor sleep patterns can weaken the immune system and may result in lifestyle habits such as overeating or smoking. Practice mindfulness techniques such as meditation, deep breathing, or yoga. Maintain a sleep routine, while making sure to get enough quality sleep for 7–8 hours a day. As Indians rush towards a busy job schedule that includes frequent late night work, the awareness to manage sleep must be spread.
7. Regular Health Screenings
Early detection saves lives. Regular screenings can help catch cancers at an early, more treatable stage. Women should schedule mammograms and Pap smears as recommended. Men should discuss prostate exams with their doctor. Both men and women should consider colonoscopy after the age of 50. At Mandhaniya Cancer Institute, we offer a range of advanced diagnostic and screening services. Prevention is key, and early detection makes all the difference.