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Cancer is a leading cause of death in India. In 2019, over 900,000 deaths were attributed to cancer, making it the second highest cause of death in Asia.
About 40% of all cancer cases can be prevented with lifestyle changes. While there’s no foolproof way to eliminate cancer risk, adopting healthy habits can greatly lower your chances.
Here are some simple lifestyle changes you can make for cancer prevention.

Eat a Balanced Diet

Your diet has a big impact on cancer risk. Eating plenty of fruits and vegetables can help. Spices like turmeric, garlic, and ginger also have beneficial properties. Including whole grains like brown rice and millet adds fiber and can reduce the risk of colorectal cancer.
Try to cut back on processed foods and sugary drinks, as these can lead to inflammation and obesity—both of which increase cancer risk.

Stay Active

Regular exercise is important. Many people in cities lead sedentary lives, which can increase their cancer risk. Staying active helps prevent obesity, which is linked to cancers like breast and colorectal cancer. Aim for at least 150 minutes of moderate exercise each week, or 75 minutes of vigorous activity.

Avoid Tobacco and Limit Alcohol

Tobacco use contributes to high rates of oral and lung cancer in India. Research shows that a third of global cancer deaths are linked to smoking. It’s best to avoid all forms of tobacco to lower your risk.
Many think alcohol is safe, but excessive drinking is linked to liver, breast, and esophageal cancers. Limit alcohol to one drink a day for women and two for men.

Protect Yourself from the Sun

Skin cancer may be less common in India, but it can still happen. To lower your risk, avoid the sun during peak hours (10 a.m. to 4 p.m.), wear protective clothing, sunglasses, and hats, and use sunscreen with at least SPF 30.

Take Care of Your Mental Health

Chronic stress and poor mental health can weaken your immune system. Prioritize mental wellness by practicing yoga and meditation, getting enough sleep, and enjoying time with family and friends.
If you have a family history of cancer, be extra cautious about your lifestyle. Small, consistent changes can lead to significant long-term benefits.