Everyday habits that could increase your cancer risk: How to make healthier choices

While not every cancer risk can be controlled, adopting healthier habits can significantly reduce your risk
1. Sedentary lifestyle
Exercise regularly: it will keep you fit with controlled weight, improved immunity, and low inflammation level. You will need at least 150 minutes of moderate-intensity exercises a week, like brisk walks, cycling, or any simple workout routine at home. This can be maximized to its fullest potential from a desk job.
2. Bad eating habits
The consumption of highly processed foods like red meat, and sugars can boost the chances of having this illness. Instead, have a healthy diet that has fruits and vegetables, whole grains and lean proteins which offer the body nutrient and antioxidants needed to safeguard against cell damage. Reduce sugary drinks and packaged snacks and boost consumption of whole or unprocessed food.
3. Alcohol and tobacco consumption
Smoking is one of the highest risk factors for cancer, directly related to causing lung, mouth, throat, bladder, and even pancreatic cancers. Quitting smoking will drastically reduce the risk of developing cancer. Alcohol consumption has been associated with several cancers, such as liver cancer, breast cancer, and some colorectal cancers. Risks are by drinking alcohol moderately. Therefore, drink alcohol, but not too much.
4. Bad sleep hygiene
Quality of sleep impacts the repair of the body's DNA, stress response, and immune function-all with implications for cancer prevention. If chronic inadequate or irregular sleep patterns are not addressed, individuals will be at an increased risk of certain cancers. So, sleep for 7–8 hours a day and maintain a regular sleep schedule.
5. Lack of sun protection
Excessive exposure to the sun risks people getting skin cancer, especially melanoma. One can use sunscreen with SPF 30 at least and protective clothing, not forgetting that you must avoid the sun at its peak between 10 a.m. and 4 p.m. Getting your skin checked regularly for new or changing moles may increase the chances of early detection when you burn easily in the sun or have a history of cancer in your family.
Small steps to everyday habits which will reduce the chance of getting this disease. No doubt, everything in the risk cannot be in our hands, but moving on to a healthy lifestyle and nutritious diet, limiting the intake of alcohol and tobacco, sleeping for enough hours, and protecting skin from sun really makes a difference. These are investments in a healthier future, less likely to manifest into cancer or chronic diseases. Even the smallest acts done today can grow into huge positive long-term health benefits.

(Author: Dr Ankur Bahl, Senior Director - Medical Oncology, Fortis Memorial Research Institute, Gurugram)