Cancer is one of the major causes of death worldwide and represents a growing major public health problem. According to ICMR, the common cancers in men in India are lung cancers, oral cancers, colorectal cancers, esophageal cancers, and prostate cancers. Lifestyle is one of the most important factors for these cancers.
These lifestyle factors include:
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Diet and nutrition: It is one of the most important factors in the development of cancers like colorectal, prostate, liver, stomach, and head and neck cancers. A diet full of processed food, saturated fats, red meat, high sugars, and junk food can increase the risk of developing cancer. However, eating a healthy diet can prevent cancer development by 30% to 50%.
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Obesity: Obesity and high BMI (body mass index) are one of the major factors that can cause cancer. Various studies have highlighted that weight gain in adulthood is often associated with various types of cancer, such as breast, kidney, colorectal, prostate, stomach, endometrial, esophageal, pancreatic, and other cancers.
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Physical Inactivity: Studies have suggested that increased physical exercise and activity are linked to a 10–25% reduction in the risk of developing cancers.
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Tobacco: Consumed/chewed (gutka, khaini) and smoking (cigarette/beedi). Various studies have proved the use of tobacco and the cause of cancers, especially lung cancers, head and neck cancers, urinary bladder cancers, and gastrointestinal cancers.
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Alcohol abuse: Alcohol is considered a toxic substance and is a Group 1 carcinogen responsible for many cancer types, like head and neck cancers and esophageal, liver, and colorectal cancers. It has also been shown to be synergistic with tobacco, causing oral cavity cancers.
Others: Sexual and reproductive health: exposure to unsafe sex. Environmental risks: urban air pollution and indoor smoke from household solid fuels.
Steps to cancer prevention
While we cannot exercise control over the cancer-causing factors, we can surely take control of the things that are in our hands; these may include:
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Family history: Cancer is genetic as an inherited faulty gene that can cause cancer. You can be at higher risk if cancer runs in your family. To protect yourself from cancer, take preventative measures.
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Quitting tobacco
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Reducing or minimizing alcohol intake
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Eat healthier foods: A balanced diet must include vegetables, fruits (high fiber), and whole grains. Additionally, it is critical to consume healthy fats like poly- and monounsaturated fats instead of trans and saturated fats. Additionally, minimize your intake of red meat and choose beans, fish, or chicken instead. Consumption of Vitamin D and anti-oxidants are also essential.
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Decreased use of processed sugar is important.
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Be physically active: Staying physically active or doing exercise prevents an individual from gaining excess weight, which lowers the risk for several serious diseases like cancer. Simply walking (20-30mins) a short distance each day can be helpful.
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Regular medical screening: Early cancer detection with medical tests will allow the right treatment to be started at the right time.
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Health checkups: Regular health examinations are essential to detect and treat early disease symptoms.
Our health must be our top priority. Be aware of your health and avoid five lifestyle mistakes to reduce the risk of cancer.
