How long has it been since you’ve thought about cancer prevention? Cancer feels like a distant threat to many of us, something that happens to ‘other people’. However, did you know that a paper published in 2019 revealed that up to 50% of cancer cases can be prevented with just simply following a healthy lifestyle for Indian families? Yes, you read that right!
In this blog we will discuss practical cancer prevention tips that are suitable for Indian families. If you would routinely incorporate these healthy habits to prevent cancer, these will help you in the protection of your loved ones and your own health. Are you ready to make changes for a healthier life?
Understanding Cancer in India
As per paper: Cancer incidence estimates for 2022 & projection for 2025: Result from National Cancer Registry Programme, India, did you know that approx 1.5 million new cancer cases are reported in India in 2022? One in every 9 Indians are likely to be diagnosed with cancer in their lifetime. Alarming, isn’t it? But what’s even more concerning is the increasing number of preventable cancers related to lifestyle. This surge is attributed to poor diet, lack of exercise, tobacco use and exposure to environmental pollutants.
But here’s the good news: Making conscious choices can help you in reducing cancer risk naturally. Now, let’s take a look at the top lifestyle changes for cancer prevention that you can adopt today.
1. Adopt a Balanced Diet to Reduce Cancer Risk
Have you ever thought about how your food choices affect your long term health? A well balanced Indian diet for cancer prevention is key to lowering these risks.
Cancer-fighting foods in India
- Fruits and Vegetables
- Whole Grains
- Healthy Fats
- Spices like Turmeric
Foods to Avoid
- Processed meats (e.g., sausages, bacon)
- Sugary beverages and snacks
- Deep-fried and highly processed foods
Assess your diet for a moment. Are you eating enough whole, natural foods or are you eating processed and sugary foods? Switching to a diet to lower your cancer risk and understanding the role of antioxidants in cancer prevention could be a life changer for you and your family.
Also, try to shift to organic food, as organic food and cancer are sworn enemies!
2. Quit Tobacco and Limit Alcohol
As per WHO, Cancer related deaths in India caused by tobacco are close to 30%. The risks are enormous, whether it’s smoking cigarettes, chewing gutka or any other form of tobacco.
Why is Tobacco So Dangerous?
Smoking doesn’t just affect the lungs, but the mouth, throat, bladder and kidneys. Therefore, avoiding smoking for health can be a great initiative.
What about alcohol and cancer risk? Small amounts of alcohol may seem harmless, but even moderate drinking can raise your risk of cancers such as breast, liver and colorectal. Both tobacco and alcohol should be cut back on for cancer prevention in India.
Ask yourself: Are these habits worth risking your health and future for? Always opt for healthy habits to fight cancer rather than habits like smoking and drinking!
3. Stay Physically Active
Exercise and cancer prevention go hand in hand.
Importance of regular exercise
- It lowers levels of insulin and other growth factors that encourage cancer.
- It helps maintain a healthy weight.
How to Get Moving
- Try to get at least 30 minutes of moderate exercise everyday.
- Include activities you like, such as dancing, cycling or yoga. It is to be noted that the role of yoga in cancer prevention is massive and it can drastically reduce the chances of getting affected by this disease.
- Among family cancer prevention tips, consider group walks and sports for the benefit of each member in the long-term.
4. Environmental Factors and Cancer Risk – Protect Yourself from Harmful Exposures
As we know, pollution is on the rise in India. Carcinogens, which increase cancer risk, are found in air pollution, industrial chemicals and even some household products. You can greatly reduce your exposure to harmful elements by taking precautions.
Steps to Reduce Environmental Risks
Are you doing anything to make your living environment safer for you and your family? Here are few tricks you can use to defend against environmental risks:
- Minimize Air Pollution Exposure: At home use air purifiers, avoid outdoor activities during peak pollution hours, and wear masks when needed.
- Limit Use of Harmful Chemicals: Choose cleaning and personal care products that are eco friendly so you don’t have to be exposed to harmful substances for long.
- Drink Clean Water: Only drink water that has been filtered to make sure you’re not drinking water that contains heavy metals or pesticides.
5. Maintain a Healthy Weight
Did you know that obesity and cancer risk are linked? Obesity is a leading cause for breast, colon and pancreatic cancer. Keeping a healthy weight through diet and exercise is one of the best lifestyle changes for cancer prevention.
Tips for Healthy Weight Management
- A diet high in nutrients and portion control.
- Stay active to burn calories and improve metabolism.
- Check your weight regularly to make sure you are in a healthy range.
Being obese is not just about how you look, it’s a health risk. Consider what your current habits are. Are they helping you to keep a healthy weight, or is it time for a change? Since obesity is directly linked to breast cancer, women need to be extra cautious and keep in mind other tips for cancer prevention for women such as mammogram screenings.
Other Healthy Habits to Prevent Cancer
In addition to the top five lifestyle changes, there are smaller yet impactful early cancer detection tips you can follow:
- Get Regular Screenings: Early detection saves lives. Consult healthcare providers about cancer screenings that are right for your age and risk factors.
- Prioritize Sleep: Poor sleep causes hormonal imbalance in the body and lowers the power of the immune system, which leads to higher risk of cancer. Also, managing stress to prevent cancer with adequate sleep is a must.
- Practice Sun Safety: Use sunscreen, hats and protective clothing to protect your skin from harmful UV rays.
These are ways of how to prevent cancer naturally. Every small step leads to a healthier future. What new habit will you begin today?
The Role of Regular Health Screenings
How often do you get your preventive health check-ups? Routine screenings can detect many cancers, including cervical, breast and colon cancer, early. At Thyrocare, we provide accurate diagnostic services to help detect potential problems before they become serious.
Why Are Screenings Important?
- They detect abnormalities early on, which makes treatment more likely to be successful.
- Biomarkers and genetic cancer risk management can be tested to tailor prevention strategies.
Health check ups aren’t just for older adults, they’re important for everyone. Hence the importance of routine health check-ups cannot be ignored. How long has it been since you did something for your health?
Let’s Sum Up
Cancer is a daunting disease, but it’s not one that we can’t defeat. Following these cancer prevention tips—eating a balanced diet, staying active, avoiding harmful substances, and protecting yourself from environmental risks—can greatly reduce your risk for cancer and that of your family.
Prevention is a shared responsibility. So, remember to ask your loved ones to take up these healthy habits to prevent cancer and make it a family affair.
In the fight against cancer, we at Thyrocare tag along with our advanced diagnostic services as a powerful ally in early detection and prevention. Why wait? Book a health check up today and take charge of your health.
