Be safe, be healthy: Simple and effective ways to reduce cancer risk

Once rarely heard, the word cancer has become commonplace today. The disease affects millions of people around the world. Recently, news about King Charles III, the monarch of England, and Princess Catherine’s diagnosis and battle with cancer brought to the fore how rampant this disease has become, social status or age notwithstanding. The alarming statistics speak for themselves: in 2022, there were an estimated 20 million new cancer cases and 9.7 million cancer-related deaths globally.

While the increase in numbers is scary, there are lifestyle changes we can make to help reduce its risk. Simple changes in our daily habits may reduce the risk of cancer and positively impact our overall health and wellbeing in the long run.

National Cancer Awareness Day is celebrated on November 7th in India. It is dedicated to raising awareness about cancer prevention, detection and treatment. It serves as a reminder to get regular health check-ups done and to be mindful of the signs and symptoms of cancer. By educating the public about cancer and promoting healthy lifestyle choices, National Cancer Awareness Day aims to reduce the occurrence of this disease by encouraging people to seek medical help promptly.

On this day, join us as we explore how to prevent cancer and take charge of our health.

Avoid tobacco

Many of us pick up habits like smoking at a young age due to peer pressure and other reasons. Some people even attribute their tobacco consumption to stress. At first, it may seem harmless, but the truth is that smoking has serious negative effects on our health—it has been linked to lung, throat and mouth cancers.

One of the most important steps you can take to lower your cancer risk is to avoid all forms of tobacco. If you’re finding it hard to quit, remember that there are many resources like support groups, counselling and nicotine replacement therapies available. The sooner you quit, the lower your chances of developing cancer will be.

Eat nutritious diet

In our hectic lifestyles, many of us often overlook the importance of eating a healthy diet. Our social media feeds are filled with tempting videos showcasing the latest cheese sandwiches, street food and mukbang challenges that make unhealthy eating seem exciting. And with accessibility and buying power, it’s all too easy to grab a quick burger and rush back to work without thinking about what we’re putting into our bodies.

However, eating a balanced diet rich in fruits, vegetables, whole grains and lean proteins is what can help protect us from cancer. These foods are packed with vitamins, minerals and antioxidants that support our immune system and help our body fight off diseases.

The best way to eat is to fill half our plate with colourful fruits and vegetables at every meal, as they provide important nutrients that tend to lower cancer risk. Along with this, limiting the consumption of processed foods and sugary snacks and making similar changes in our eating habits can make a big difference in our wellbeing.

Maintain healthy weight, stay active

Being overweight or obese can increase your chances of falling sick. It has been observed that obesity often leads to several types of cancer, including breast and colorectal cancers. Thankfully, an activity as easy as exercising regularly can help manage your weight and mental health better. In addition to weight management, staying active has many other benefits, like boosting your mood and energy levels.

You can also incorporate yoga, dance or any other activities that you like and try to incorporate movement into your daily routine. Staying healthy and active in this way can help reduce the risk of cancer.

Safeguard from sun exposure

When we spend too much time in the sun without protection, it can damage our skin and lead to skin cancers like melanoma. Protecting our skin from the sun’s direct rays is essential for reducing the chance of developing skin cancer.

To stay safe, we must use sunscreen with a high SPF, especially during the hottest parts of the day. It’s also good to wear protective clothing, such as hats and long sleeves while stepping out in the sun during afternoons. In addition, regularly checking our skin for any unusual moles can help catch skin cancer early. If one notices anything that looks suspicious, they must consult a healthcare professional.

Limit alcohol consumption

Celebrations often involve some form of liquor, which can be termed as enjoyable by many people. However, one must not make a habit of drinking excessively as that can lead to serious health issues. Research shows that too much alcohol can increase the chances of developing several types of cancer, such as liver, breast and throat cancers.

So, if you choose to drink, it’s best to keep it at a moderate level. If you are finding it challenging to make sudden changes, you can always opt for alternatives such as non-alcoholic drinks or herbal teas. By cutting down on your alcohol consumption, you can reduce the risk of cancer too.

Learn about family’s health history

While we can make a solid difference in keeping cancer at bay by making healthy lifestyle changes, we must also remember that our family history plays a significant role in our health. Understanding our family’s health history is important for assessing cancer risk. Some cancers can run in families because of genetic factors.

So, by knowing our family’s medical history, we can talk to our healthcare provider about any necessary screenings or preventive measures that might be right for us. Understanding our medical background helps us to take proactive steps towards a fitter us, no matter how old we get.

Schedule regular medical check-ups

Regular screenings can help detect cancers like breast, cervical and colorectal cancer at an early stage when they are more treatable. Based on your lifestyle and family history, your doctor will determine which screenings are appropriate for you. So, make it an annual habit to go for health check-ups, the more elaborate, the better.

Reducing one’s cancer risk involves making informed lifestyle choices. By avoiding tobacco, eating a nutritious diet, maintaining a healthy weight, protecting ourselves from the sun, scheduling regular medical check-ups, moderating alcohol consumption and understanding our family history, we can take steps towards a healthier future.