Top 10 Lifestyle Changes to Reduce Cancer Risk

By Dr. Shruti Sanjay Gandhi Consultant Medical & Hemato Oncology(MBBS, MD Medicine, DrNB Medical Oncology, MRCP(UK) SCE, ECMO, Switzerland) GANDHI HOSPITAL | GANDHI CANCER CARE

Cancer remains one of the leading health concerns worldwide. While genetics and environmental factors contribute to cancer risk, adopting a healthy lifestyle can significantly reduce the chances of developing cancer. As an oncology expert at Gandhi Hospital and Gandhi Cancer Care, I believe empowering individuals with preventive knowledge is key. Here are the top 10 lifestyle changes you can make to reduce your cancer risk.

1. Maintain a Healthy Weight

Excess body weight is linked to increased risk of several cancers, including breast, colorectal, endometrial, and pancreatic cancers. Aim to maintain a balanced weight through healthy eating and regular physical activity.

Tip: Monitor your BMI and waist circumference, and consult a dietitian for personalized advice.

2. Stay Physically Active

Regular exercise helps regulate hormones and reduce inflammation, both of which are linked to cancer risk. Adults should aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity exercise per week.

Tip: Activities like walking, cycling, yoga, or swimming can make exercise enjoyable and sustainable.

3. Eat a Balanced Diet Rich in Fruits and Vegetables

A diet high in colorful fruits and vegetables provides essential antioxidants, vitamins, and fiber, which protect cells from damage. Limit red and processed meats, as these are associated with colorectal cancer.

Tip: Incorporate cruciferous vegetables like broccoli and spinach, as they are particularly protective against cancer.

4. Avoid Tobacco in All Forms

Tobacco use is the single largest preventable cause of cancer globally. It is directly linked to lung, oral, throat, and bladder cancers.

Tip: Seek professional support or join cessation programs if you find it difficult to quit.

5. Limit Alcohol Consumption

Excessive alcohol consumption increases the risk of cancers such as liver, breast, mouth, and throat cancers.

Tip: Follow the recommended limit of no more than one drink per day for women and two drinks per day for men.

6. Protect Yourself from Harmful UV Rays

Skin cancer is one of the most preventable types of cancer. Avoid prolonged sun exposure, especially during peak hours, and use sunscreen with an SPF of 30 or higher.

Tip: Wear protective clothing and hats when outdoors, and avoid indoor tanning.

7. Get Vaccinated Against Infections

Certain infections, such as hepatitis B and HPV (human papillomavirus), increase cancer risk. Vaccination can help prevent cancers caused by these infections.

Tip: Discuss with your doctor about HPV vaccines for adolescents and hepatitis B vaccines for adults.

8. Avoid Exposure to Harmful Substances

Limit exposure to carcinogens, including industrial chemicals, pesticides, and air pollution. Be cautious with workplace safety guidelines.

Tip: If you work in a high-risk industry, always use personal protective equipment (PPE).

9. Practice Regular Screening and Early Detection

Screening tests like mammograms, Pap smears, colonoscopies, and PSA tests can detect cancers early when treatment is most effective.

Tip: Follow age-specific guidelines for cancer screenings and consult your doctor for personalized recommendations.

10. Manage Stress and Prioritize Mental Health

Chronic stress can weaken the immune system, making the body more vulnerable to cancer. Adopting stress management techniques like meditation, deep breathing, or counseling can improve overall health.

Tip: Schedule regular "me-time" and maintain a support system to help cope with stress.

Closing Thoughts

Adopting these lifestyle changes not only reduces cancer risk but also improves overall health and well-being. While prevention is critical, early detection and timely treatment remain cornerstones of cancer care.

At Gandhi Hospital and Gandhi Cancer Care, we are committed to providing comprehensive oncology services and patient education to help individuals lead healthier lives. Small steps today can lead to significant benefits tomorrow.

For expert advice and personalized cancer care,

visit Gandhi Cancer Care or book an appointment with

Dr. Shruti Sanjay Gandhi.

 Consultant Medical & Hemato Oncology (MBBS, MD Medicine, DrNB Medical Oncology, MRCP(UK) SCE, ECMO, Switzerland)

Take charge of your health today—it’s the best investment you can make for your future.