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• National Cancer Awareness Day 2025: Oncologist shares 7 everyday habits that can help lower cancer risk

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How can we lower the risk of cancer?

Cancer continues to be one of the most challenging diseases of our time, but prevention still remains one of our strongest tools. As per WHO data, almost 30 to 50 per cent of cancer cases can be avoided through mindful daily habits. On National Cancer Awareness Day 2025, Dr Rajesh Kumar Jain, Principal Director - Surgical Oncology, BLK-Max Super Speciality Hospital, shares seven simple changes that can help reduce the risk of cancer and promote long-term health.

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Quit tobacco; completely

No level of tobacco use is safe. As per the American Cancer Society, tobacco smoke carries more than 70 known cancer-causing chemicals. It not only affects the lungs but also increases the risk of cancers in the mouth, pancreas, bladder, and cervix. Even smokeless forms like gutka and paan masala carry serious risks. Avoiding secondhand smoke is equally important, it can be just as harmful to family members and coworkers. The first day without tobacco is always the hardest, but it’s also the day your body starts healing.

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Move your body every single day

Exercise doesn’t have to mean heavy workouts or long gym sessions. Activities like brisk walking, cycling, or yoga for 30 minutes a day can help maintain healthy hormone levels, reduce inflammation, and strengthen the immune system, all of which play a role in reducing cancer risk. Regular movement also helps maintain a healthy weight, which lowers the chances of cancers linked to obesity, such as breast, colon, and pancreatic cancers.

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Eat real food, not processed plates

A diet high in fresh produce and low in processed items is one of the simplest cancer shields. Colourful fruits, leafy vegetables, whole grains, and legumes bring antioxidants that fight cell damage. Limit red meat, skip processed meats like sausages or salami, and keep sugary foods for rare occasions. A plant-forward plate doesn’t just nourish, it actively protects.

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Keep alcohol to a minimum

As per the National Cancer Institute, even moderate drinking has been shown to raise the risk of breast, liver, and colorectal cancers. Alcohol breaks down into acetaldehyde, a toxic chemical that damages DNA and interferes with cell repair. If you drink, keep it to rare social occasions and not as a daily habit. Replacing alcohol with infused water or herbal tea is a small but meaningful step for long-term protection.

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Protect your skin every day

The sun may feel good on the skin, but ultraviolet (UV) rays can quietly damage skin cells. Over time, this damage can turn into skin cancer. Use a broad-spectrum sunscreen of SPF 30 or higher, even on cloudy days. Cover your skin with light clothing, wear a hat, and avoid tanning beds. Remember, prevention starts before the first sunburn.

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Keep stress in check

Stress itself doesn’t directly cause cancer, but it weakens immunity and can push people toward harmful habits like smoking, overeating, or skipping exercise. A steady mind supports a stronger body. Practices like meditation, breathing exercises, journaling, or even a daily walk in nature can reset your mental balance. Quality sleep also helps the body repair and fight abnormal cell growth.

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Don’t skip regular checkups and screenings

Early detection often makes the difference between a cure and complications. Screenings like mammograms, Pap smears, colonoscopies, and low-dose CT scans for smokers can spot cancer before symptoms appear. HPV and Hepatitis B vaccines also prevent virus-related cancers. Regular checkups help doctors identify risks early and guide preventive care suited to each individual.

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Small tweaks can be helpful

Cancer prevention is not about fear; it’s about awareness and action. Small, steady habits practised every day can collectively make a life-saving difference. This National Cancer Awareness Day, let’s not just talk about cancer prevention; let’s live it, one healthy choice at a time.

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Disclaimer

This article is for educational purposes only and should not replace medical advice. Always consult a qualified healthcare provider for personalised guidance on cancer prevention, screening, and treatment.

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