Dr. Nandish Kumar Jeevangi , Sr. Consultant,Medical Oncology,HCG Cancer Center – Gulbarga
Did you know a significant number of cancer cases in India could be prevented through simple lifestyle changes? Every year, cancer affects lakhs of families across India, touching lives in every state, every city, and every community. While advances in treatment offer hope, an equally powerful weapon lies in prevention. From the food we eat to the way we move, and even how we manage stress, our daily habits play a decisive role in determining our long-term health.
Understanding the Link Between Lifestyle and Cancer
Cancer occurs when cells grow uncontrollably, influenced by genetics, environment, and lifestyle. In India, modifiable risks—those we can change—include unhealthy diets, physical inactivity, tobacco use, excessive alcohol, and sun exposure. With over 1.4 million new cancer cases annually, according to the Indian Council of Medical Research (ICMR), lifestyle factors play a significant role. For example, obesity, increasingly common in urban India, is linked to cancers like breast, colorectal, and endometrial. By addressing these, we can also prevent related conditions like diabetes and heart disease. The good news? Small, sustainable changes can have a big impact, starting today.
Eating Smart for Long-Term Health
Our diet is central to cancer prevention. Traditional Indian foods like fruits, vegetables, whole grains (such as millets, brown rice, and whole wheat), and pulses provide antioxidants and nutrients that protect cells. Incorporate a variety of colourful produce—think mangoes for their cancer-fighting compounds or leafy greens like spinach that may inhibit tumour growth.
Limit processed foods, high-fat meats, and carbonated drinks like sweetened lassi or colas, which are linked to higher risks of colorectal and other cancers. Maintaining a healthy weight through balanced eating can reduce cancer risk significantly. Start simple: swap sugary beverages for buttermilk or fresh fruit juice, or add a vegetable sabzi to your meals. In India’s diverse food culture, it’s not about perfection but progress—consult a dietitian to tailor a plan that suits your regional diet and lifestyle.
Staying Active, Staying Strong
In urban India, especially among younger professionals, sedentary lifestyles are becoming more common. Staying physically active helps maintain a healthy weight, strengthens immunity, and lowers the risk of cancers such as breast, colon, and endometrial cancer. Experts recommend at least 150 minutes of moderate activity each week—this could be brisk walking, yoga, or cycling.
Every bit of movement is important, whether it’s walking to the local market, practicing Surya Namaskar, or joining a community dance class like Bhangra. Even short bursts of 10 minutes during a busy day can add up. Regular exercise also boosts mood and energy, making it easier to follow other healthy habits. If you have any health concerns, consult your doctor before starting or increasing your activity.
Avoiding Harmful Substances and Habits
Some risks are easy to eliminate. Tobacco use—whether smoking or chewing paan, gutka, or other products—is a major cause of oral and lung cancers in India. Quitting at any age greatly lowers the risk, and the body begins to heal over time. Alcohol is another factor to watch. Excessive drinking increases the chances of cancers affecting the mouth, liver, breast, and digestive tract. If consumed, it should be in strict moderation, and avoiding it altogether is best for those with higher risk.
Reduce Environmental Risks
Limit exposure to industrial smoke, asbestos, pesticides, and prolonged air pollution—especially in high-risk zones of major Indian cities. Using protective masks, opting for organic produce when possible, and ensuring proper ventilation at home can help. Protecting your skin is equally important in India’s sunny climate—use a broad-spectrum sunscreen (SPF 30 or higher), wear full-sleeved clothing, and avoid direct sun during peak hours. These small steps are not limitations—they are powerful ways to safeguard your health.
Regular Screenings and Vaccinations for Cancer Prevention
Lifestyle changes are vital, also combining them with routine screenings maximizes protection. Early detection can mean the difference between a manageable condition and a late-stage crisis. Cancer screening programmes—such as mammograms, Pap smears, oral cancer checks, and colonoscopies—are increasingly available in urban and semi-urban India. Scheduling an annual health check-up is an investment in longevity.
Certain viruses, like the Human Papillomavirus (HPV) and Hepatitis B, are linked to cancers of the cervix and liver respectively. Vaccination, especially in younger age groups, is a proven preventive step.
Conclusion: Take the First Step Today
Cancer may be one of the most challenging health threats of our time, but it is not beyond our influence. By making conscious lifestyle choices—quitting tobacco, eating a balanced diet, staying active, and undergoing regular screenings—we can dramatically reduce our risk. Prevention is not a one-time effort; it is a lifelong commitment to our well-being. Every healthy choice you make today is an investment in a stronger, cancer-resistant tomorrow.