How to prevent Cancer with little everyday lifestyle changes

India is not an exception to the fact that

cancer

is still one of the most difficult medical issues 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 rising incidence of cancer in India as a result of poor dietary practices, tobacco use, and lifestyle changes is also highlighted by the country’s Ministry of Health and Family Welfare. Many types of cancer can be greatly impacted by everyday decisions, even though genetics and environmental factors also play a part.
Adding small lifestyle changes could play a big role in reducing cancer risk. From diet to activity levels, these little adjustments may seem minor but can have a powerful cumulative effect over time. Here’s how everyday choices can help prevent cancer formation in the body.

Reduce tobacco and alcohol consumption

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

Drinking too much alcohol raises the risk of developing a number of tumours, such as those of the mouth, breast, and liver. The key is balance. Health guidelines state that women should consume no more than one drink of alcohol per day and males no more than two. This in any way does not mean that we have to have 1 or 2 drinks daily, it just states that it should be not more than that. One effective way to prevent cancer is to make a deliberate effort to cut back on alcohol and tobacco use.

Balanced and plant-rich diet

The National Institute of Medicine shows diet as a key factor in

cancer prevention

, with adult diet and obesity accounting for around 25% of cancers. A diet rich in fruits, vegetables, whole grains, and lean proteins provides the required nutrients and antioxidants that support immune function and reduce oxidative stress.

Plant-based foods are particularly high in fibre and compounds like flavonoids and carotenoids, which may 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 defences against cancer.

Maintain a healthy weight

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

Maintaining a healthy weight through a balanced diet and regular physical activity can reduce inflammation, regulate hormone levels, and support 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 increased cancer risk, 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 lower cancer risk.

The World Health Organization recommends at least 150 minutes of moderate exercise per week for adults, which could include activities like brisk walking, cycling, or swimming. Incorporating small bursts of physical activity throughout the day, such as taking the stairs or a short walk, can help meet these goals without overwhelming 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, yet simple protective measures can reduce exposure. Use a broad-spectrum sunscreen with at least SPF 30 on exposed skin daily, even on cloudy days. Wearing protective clothing, hats, and sunglasses can also shield the skin from harmful UV rays.

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

Get regular health screenings and vaccinations

Early detection has a very critical role in successful cancer treatment. Regular screenings, such as mammograms, colonoscopies, and Pap tests, can help catch cancers at their most treatable stages. In India, initiatives like the

National Cancer Control Programme

and Ayushman Bharat’s Health and Wellness Centres are working to expand access to preventive screenings, especially in underserved areas.

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

Balance stress and prioritise mental health

Chronic stress can have various negative impacts on the body, potentially affecting immune function and creating an environment where cancer cells may thrive. Elevated stress levels have also been linked to behaviours that increase cancer risk, such as poor diet, reduced physical activity, and increased smoking or drinking.
Stress-reducing practices like meditation, yoga, deep breathing exercises, or journaling into daily routines can support 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 adopt healthier lifestyles overall.

Avoid processed and red meat consumption

Diets high in processed and red meats have been associated with 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 may be carcinogenic.
Alternatives such as chicken, fish or legumes can provide adequate protein without the same risks. Reducing red and processed meat intake.
According to Dr Shona Nag MD, Director Oncology Services Sahyadri hospital Hadapsar Pune, “Cancer is a lifestyle disease just like diabetes and coronary heart diseases. A good diet rich in fibre and protein low in carbs and sugar helps us keep weight in control. Moderate intensity aerobic and strength training 3 to 4 times a week also helps. Most of all try and aim for keeping stress to the minimal.”