Cancer is one of the most feared diseases because of its life-threatening nature, unpredictable progression, and the physical, emotional, financial, and social toll it takes on patients and their families. Unlike many other illnesses, cancer can develop silently, often showing no symptoms until it has advanced to a critical stage, making early detection challenging.
Cancer is associated with suffering, loss, and uncertainty, making it one of the most dreaded health conditions.
Many risk factors increase a person’s chances of developing cancer, but the key lies in prevention. Simple lifestyle changes, such as eating a nutritious diet, staying active, maintaining an ideal weight, and avoiding tobacco, can lower the risk of several cancers.
Eight simple lifestyle changes that can help protect against cancer and promote long-term health
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Stay physically active: Regular physical activity plays a key role in keeping the body strong and reducing cancer risk. At least 30 – 40 minutes of exercise daily, walking, yoga, or hitting the gym, can help regulate hormones, improve metabolism, and strengthen the immune system. One must find an activity you enjoy and stick to it. Group exercises tend to be more enjoyable and keep you motivated. Consistency is more important than intensity.
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Eat a healthy diet: One must eat a diet rich in fruits, vegetables, legumes, and fiber. Whole grains and lean proteins. It provides important nutrients and antioxidants that protect against cell damage. On the other hand, consuming too much-processed food, red meat, and sugary fizzy drinks is a higher with a higher risk of cancer, particularly in the digestive system. A well-balanced diet strengthens immunity and reduces inflammation, which plays a major role in cancer development. Making mindful food choices can significantly lower the risk.
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Get vaccinated: Vaccinations play a crucial role in cancer prevention. The HPV vaccine can prevent cervical cancer, especially when given between the ages of 9-16 years, but it can also be taken up to 45-50 years. The Hepatitis B vaccine lowers the risk of liver cancer. HPV vaccination can lower cervical cancer risk by 70-80 percent. It’s a simple yet effective preventive measure.
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Maintain a healthy weight: Being overweight is associated with a higher risk of several cancers, including breast, uterine, colon, esophageal, and gallbladder cancers. Excess fat cells produce enzymes that convert testosterone into estrogen, which can fuel certain hormone-related cancers. Maintaining a healthy weight also helps in regulating blood pressure and blood sugar levels and reduces the risk of heart, kidney, and liver diseases.
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Minimize direct exposure to sun: Skin cancer, including melanoma, is largely preventable with proper sun protection. Using sunscreen, wearing protective clothing, using sunglasses, and avoiding direct sun exposure during peak hours (10 AM – 4 PM) can reduce the risk of skin cancer to a great extent.
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Avoid tobacco: Smoking and chewing tobacco is directly linked to cancers of the lungs, throat, mouth, kidneys, bladder, esophagus, and cervix. Even occasional tobacco use can be harmful. The best time to quit tobacco is now. No matter your age, quitting reduces cancer risk and improves overall health. Strictly avoid tobacco in any form.
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Limit alcohol intake: Excessive alcohol consumption increases the risk of breast, liver, and colon cancer. The safest approach is to minimize or completely avoid alcohol. Contrary to past beliefs, no amount of alcohol is truly safe. Limiting intake is one of the simplest ways to lower cancer risk.
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Regular health check-ups: Routine screenings such as mammograms, Pap smears, and colonoscopies help catch cancer in its early stages, improving survival rates. Many cancers can be treated successfully if diagnosed early. Regular check-ups are an investment in your future health.
Further, in the case of family history, one must consult a specialist to discuss the probability of risks and take suitable actions to minimize the risk of developing cancer.
Cancer treatments, such as chemotherapy, surgery, tests, and radiation, can be physically exhausting and have severe side effects, leading to pain, fatigue, and weakened immunity. The emotional burden of a cancer diagnosis, coupled with concerns about survival rates, potential recurrence, and the financial costs of long-term treatment, further heightens fear. Therefore, practice healthy living to minimize the risk of developing cancer.
