Cancer is one of the leading causes of death worldwide, with cases projected to rise sharply in the coming decades. While genetics and environmental factors play a role, experts stress that everyday lifestyle choices can significantly influence your cancer risk. According to Dr Saurabh Sethi, MD, MPH, a Harvard- and AIIMS-trained gastroenterologist, adopting simple daily habits can lower your chances of developing the disease. From cutting down on ultra-processed foods to prioritising sleep and stress management, these research-backed strategies highlight how small, consistent changes in diet and lifestyle can go a long way in protecting long-term health.
Simple lifestyle changes that may lower cancer risk
Cut down on ultra-processed foods
Ultra-processed foods, such as packaged snacks, sugary drinks, instant noodles, and fast food, are often high in refined sugars, unhealthy fats, and additives. A 2024 study published in The BMJ found that people who consume the highest amounts of ultra-processed foods have a 20–30 percent higher cancer risk compared to those who eat the least. These foods contribute to chronic inflammation, obesity, and metabolic dysfunction—all of which are linked to cancer development. Replacing them with whole, minimally processed foods like fruits, vegetables, legumes, and whole grains is a practical way to protect long-term health.
Increase fibre intake
Dietary fibre not only supports digestion but also plays a protective role against certain cancers, particularly colorectal cancer. According to the American Institute for Cancer Research (AICR), every additional 10 grams of fibre consumed daily lowers the risk of colorectal cancer by about 10 percent. High-fibre foods such as beans, oats, berries, nuts, and leafy greens improve gut health and regulate bowel movements, reducing the time potential carcinogens stay in contact with the intestinal lining.
Limit processed meats
Processed meats like bacon, sausages, and deli meats are classified by the WHO as Group 1 carcinogens, meaning there is strong evidence that they can cause cancer in humans. Eating just 50 grams of processed meat per day—the equivalent of two slices of bacon—raises the risk of colorectal cancer by 18 percent, according to a large analysis of studies. While the evidence linking red meat to cancer is less conclusive, moderation is still advised. Opting for lean proteins such as fish, poultry, lentils, and tofu can be a healthier alternative.
Choose healthy oils
The type of fat you consume matters. Research has shown that the Mediterranean diet—rich in olive oil, nuts, vegetables, and whole grains—is linked with up to a 30 percent lower overall cancer risk. Olive oil, in particular, contains monounsaturated fats and antioxidants that may help reduce oxidative stress and inflammation, two processes closely tied to cancer. Using olive oil or other plant-based oils instead of refined vegetable oils and trans fats is a small but powerful change.
Keep alcohol in check
Alcohol is one of the most preventable cancer risk factors. Dr Sethi points out that alcohol has been linked to seven different cancers, including breast, liver, and colorectal cancers. Even small amounts can have harmful effects: the National Institutes of Health (NIH) reports that consuming just one drink a day increases breast cancer risk by 7–10 percent. If you do drink, keep it occasional and minimal. For many, the healthiest option is to avoid alcohol altogether.
Maintain a healthy weight
Obesity is a significant driver of cancer risk. According to the Centres for Disease Control and Prevention (CDC), it is linked to at least 13 different types of cancer, accounting for 40 percent of all cases in the United States. Excess body fat increases inflammation, alters hormone levels, and disrupts insulin regulation, all of which can contribute to cancer development. Maintaining a healthy weight through balanced eating and regular activity is therefore crucial for long-term health.
Stay physically active
Movement is medicine. Data from the National Cancer Institute (NCI) shows that regular physical activity lowers the risk of colon, breast, and endometrial cancers by 20–40 percent. Exercise helps regulate hormones, reduce inflammation, strengthen immunity, and improve weight control—all factors that lower cancer risk. Aim for at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week, whether through brisk walking, cycling, yoga, or swimming.
Prioritise sleep and manage stress
Often overlooked, sleep and stress play a major role in cancer prevention. Chronic stress weakens the immune system and may promote tumour growth, while inadequate sleep reduces the body’s ability to repair and defend itself. Dr Sethi highlighted research showing that sleeping fewer than six hours a night is linked to a 24 percent higher risk of cancer-related mortality. Establishing a consistent sleep schedule, practising relaxation techniques such as meditation, and limiting screen time before bed can help protect overall well-being.Cancer may be one of the world’s deadliest diseases, but it is not entirely beyond our control. While no single strategy can guarantee prevention, adopting these eight lifestyle habits, cutting processed foods, eating more fibre, limiting processed meats, choosing healthy oils, reducing alcohol, maintaining a healthy weight, staying active, and managing sleep and stress—can make a significant difference. As Dr Sethi reminds us, prevention doesn’t happen overnight. But consistent, mindful choices made today can go a long way in protecting your health for years to come.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: 3 side effects of drinking lactose-free milk daily that you shouldn’t ignore