India is no exception to the fact that cancer remains one of the most challenging medical problems in the world. “There are things you can do to reduce your risk, but not all cancers can be prevented,” according to Cancer Research UK. The increasing incidence of cancer in India due to poor dietary practices, smoking and lifestyle changes is also highlighted by the country’s Ministry of Health and Family Welfare. Many types of cancer can be greatly influenced by everyday decisions, although genetic and environmental factors also play a role.
Adding small lifestyle changes could play an important role in reducing cancer risk. From diet to activity levels, these small adjustments may seem minor but can have a powerful cumulative effect over time. Here’s how daily choices can help prevent cancer from forming in the body.

Reduce tobacco and alcohol consumption

In India, where tobacco-related cancers account for a significant percentage of cases, smoking continues to be one of the leading causes of cancer worldwide. Although smokeless tobacco can cause oral cancers, smoking is closely linked to lung, throat, and mouth cancers. It is important to limit or completely abstain from smoking.

Drinking too much alcohol increases the risk of developing a number of tumors, such as those of the mouth, breast and liver. The key is balance. Health guidelines state that women should consume no more than one glass of alcohol per day and men no more than two. This in no way means that we should drink 1 or 2 glasses a day, it just indicates that it should not be more than that. An effective way to prevent cancer is to make a deliberate effort to reduce alcohol and tobacco consumption.

Balanced diet rich in plants

The National Institute of Medicine shows that diet is a key factor in cancer preventionadult diet and obesity representing approximately 25% of cancers. A diet rich in fruits, vegetables, whole grains, and lean proteins provides necessary nutrients and antioxidants that support immune function and reduce oxidative stress.

Plant-based foods are particularly rich in fiber and compounds like flavonoids and carotenoids, which can help protect cells from damage. Incorporating cruciferous vegetables (broccoli, cauliflower), berries, leafy greens, and legumes can provide the nutrients needed to strengthen your body’s defenses against cancer.

Maintain a healthy weight

Obesity is a growing concern and a well-known cancer risk factor. Excess body fat, especially around the abdomen, has been linked to cancers like breast, colon and liver cancer. Adipose (fat) tissue produces hormones and inflammatory chemicals that can promote cancer growth.

Maintaining a healthy weight through a balanced diet and regular physical activity can reduce inflammation, regulate hormone levels, and promote overall metabolic health, all of which are beneficial for cancer prevention. Focusing on gradual, sustainable weight management practices can make a significant difference over time.

Stay physically active

A sedentary lifestyle is associated with an increased risk of cancer, with physical inactivity contributing to approximately 5% of cancers. Regular exercise has been shown to help regulate hormone levels, improve immune function, and reduce inflammation, all factors that can reduce cancer risk.

THE World Health Organization recommends at least 150 minutes of moderate exercise per week for adults, which can include activities like brisk walking, cycling or swimming. Incorporating small bursts of physical activity throughout the day, such as taking the stairs or taking a short walk, can help achieve these goals without life-altering changes.

Protect yourself from sun exposure

Skin cancer, including melanoma, is one of the most preventable cancers. Ultraviolet (UV) radiation from the sun is a significant risk factor, but simple protective measures can reduce exposure. Use a broad-spectrum sunscreen with an SPF of at least 30 on exposed skin daily, even on cloudy days. Wearing protective clothing, hats and sunglasses can also protect the skin from harmful UV rays.

Remember that peak sunlight hours, between 10 a.m. and 4 p.m., are when UV radiation is most intense. Staying in the shade or minimizing outdoor exposure during these times can further reduce the risk of skin cancer.

Get regular checkups and vaccinations

Early detection plays a very vital role in the success of cancer treatment. Regular screenings, such as mammograms, colonoscopies, and Pap tests, can help detect cancers in their most treatable stages. In India, initiatives like National Cancer Control Program and Ayushman Bharat Health and Wellness Centers are working to expand access to preventive screenings, especially in underserved areas.

Vaccinations are another important preventative measure. Vaccines like the human papillomavirus (HPV) vaccine can prevent cervical cancer, while the hepatitis B vaccine can reduce the risk of liver cancer. Discussing a vaccination plan and appropriate cancer screenings with your healthcare provider can provide personalized protection against cancer.

Balancing stress and prioritizing mental health

Chronic stress can have a variety of negative impacts on the body, potentially affecting immune function and creating an environment conducive to the development of cancer cells. High stress levels have also been linked to behaviors that increase cancer risk, such as poor diet, reduced physical activity, and increased smoking or alcohol consumption.
Stress reduction practices like meditation, yoga, deep breathing exercises, or journaling as part of daily routines can promote mental well-being and, in turn, reduce the physical impact of stress. Mental health is a vital aspect of cancer prevention, with studies showing that happier, less stressed individuals tend to lead healthier lifestyles overall.

Avoid consumption of processed and red meat

Diets high in processed meats and red meats have been linked to an increased risk of colorectal cancer and, potentially, other cancers. Red meat, when cooked at high temperatures, can release harmful compounds, while processed meats like bacon and sausages contain preservatives that can be carcinogenic.
Alternatives such as chicken, fish or legumes can provide enough protein without the same risks. Reduce consumption of red and processed meat.
According to Dr. Shona Nag MD, Director Oncology Services Sahyadri Hospital Hadapsar Pune, “Cancer is a lifestyle disease, just like diabetes and coronary heart disease. A good diet rich in fiber and protein, low in carbohydrates and sugar, helps us control our weight. Moderate-intensity aerobic and strength training 3-4 times a week is also helpful. Above all, try to keep stress to a minimum.