Did you know that up to one in three cancers can be prevented through simple lifestyle changes? While genetics play a role, your daily habits have a huge impact on your long-term health. Small, consistent choices, like what you eat, how active you are, and even how you sleep, can make a meaningful difference in reducing cancer risk. Oncologist Dr. Saadvik Raghuram recently shared five practical lifestyle habits that anyone can adopt to lower their cancer risk and promote overall well-being.“1 in 3 cancers is preventable. Not with magic. Not with mountains. But with habits. These 5 small, science-backed changes you can start today to lower your cancer risk. No fear-mongering. Just facts. No extreme diets. Just doable shifts,” Dr Saadvik wrote in his caption. In his video, he adds, “Do you know that 20 to 30% of your cancer can be prevented by modifying certain lifestyle habits?”These are easy, manageable steps you can fit into your routine without overhauling your life. From cutting down on processed foods to protecting your skin from the sun, staying active, avoiding prolonged sitting, and prioritising quality sleep, these habits are simple yet powerful. In this article, we’ll break down Dr. Raghuram’s top five recommendations so you can start incorporating them into your daily life and take proactive steps toward a healthier future.
5 everyday habits to reduce the risk of cancer
Cut down on processed foods
Processed meats and highly processed foods can increase inflammation and contribute to higher cancer risk over time. Reducing items like sausages, bacon, packaged snacks, and ready-to-eat meals while increasing your intake of green vegetables, fruits, and whole grains is a simple yet effective step.Even small swaps, like having a fresh salad with your lunch or switching to whole-grain bread, can make a noticeable difference. Prioritising natural, minimally processed foods helps your body stay strong and resilient.
Use sunscreen consistently
Sun exposure is one of the leading causes of skin cancer. Using sunscreen daily, even on cloudy days or when indoors near windows, protects your skin from harmful UV rays. Pair sunscreen with protective clothing, hats, or sunglasses for extra safety.Consistency is key: applying sunscreen every day can significantly reduce cumulative sun damage over time, keeping your skin healthier and lowering your cancer risk.
Stay active daily
Regular physical activity supports a healthy weight, boosts circulation, and strengthens the immune system. Aim for at least 30 minutes of movement daily, whether it’s walking, cycling, dancing, gym workouts, or even taking your dog for a stroll.Small habits like stretching during breaks or using stairs instead of elevators can add up. Staying active not only lowers cancer risk but also improves overall energy, mood, and well-being.
Avoid prolonged sitting
Sitting for long periods can increase the risk of several chronic diseases, including cancer. Take frequent short breaks throughout the day, stand up, stretch, walk around, or do a few light exercises. Even small movements can improve blood circulation, reduce inflammation, and help maintain a healthy metabolism. Making movement a part of your routine is easier than you think and has long-term health benefits.
Prioritise sleep
Quality sleep is crucial for overall health and cancer prevention. Aim for 7–8 hours of restorative sleep each night. Proper sleep reduces stress, supports immune function, and helps your body repair itself. Establish a regular bedtime routine, limit screen time before bed, and create a comfortable sleep environment. Consistently getting enough rest can have a powerful impact on your long-term health.Adopting these five simple lifestyle habits can significantly reduce your cancer risk and improve overall well-being. It’s not about drastic changes, it’s about small, consistent actions like eating better, staying active, protecting your skin, moving regularly, and sleeping well. These habits work together to strengthen your body’s natural defenses and boost your energy levels. Start today and take proactive steps toward a healthier, stronger, and more balanced life, your future self will thank you for it.Disclaimer: This article is for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified healthcare provider regarding any medical condition or lifestyle change.Also read| 1 in 3 women at risk of osteoporosis-related fractures: 10 daily habits for stronger bones