Cancer is no longer considered a disease of old age alone. With rising incidence among younger adults, prevention must begin early and continue through every stage of life. Scientific evidence shows that
nearly 40–50% of cancers are preventable through sustained lifestyle changes. When these habits are introduced in the early 20s and maintained into the 60s and beyond, they can significantly lower cancer risk.
Dr Abhinav Narwariya, Consultant & Unit Head, Medical Oncology, Max Super Speciality Hospital, Shalimar Bagh, explains what individuals should focus on at different life stages.
1. Healthy Nutrition: The Foundation of Prevention
A balanced diet plays a central role in cancer prevention at all ages. Diets rich in fruits, vegetables, whole grains, pulses, nuts, and seeds provide antioxidants and fibre that help protect cells from damage. Reducing the intake of processed foods, sugary drinks, excess salt, and red or processed meats lowers the risk of colorectal, breast, and gastric cancers.
From young adulthood onward, portion control and mindful eating help maintain a healthy body weight. A diet rich in antioxidants, minerals, and vitamins also supports immune function.
2. Physical Activity and Weight Management
Regular physical activity reduces the risk of several cancers, including breast, colon, and endometrial cancer. Adults should aim for at least 150 minutes of moderate exercise per week, such as walking, cycling, yoga, or strength training.
From the 30s onward, maintaining muscle mass and preventing obesity become increasingly important, as excess body fat is linked to hormonal and inflammatory changes that may promote cancer development.
3. Tobacco and Alcohol: Avoidance Is Key
Tobacco use remains the single largest preventable cause of cancer and is linked to cancers of the lung, oral cavity, throat, and bladder. Avoiding both smoking and smokeless tobacco at any age significantly reduces risk.
Alcohol consumption should be minimised or avoided, as even moderate intake is associated with an increased risk of breast, liver, and gastrointestinal cancers.
4. Sleep, Stress, and Mental Well-being
Chronic stress, poor sleep, and disrupted circadian rhythms can affect immune function and hormonal balance. Adults should prioritise seven to eight hours of quality sleep each night, practise stress-management techniques such as meditation and breathing exercises, and seek psychological support when needed particularly during high-pressure phases of life.
5. Preventive Care and Early Screening
Regular health check-ups, age- and gender-appropriate cancer screenings, and vaccinations such as HPV and Hepatitis B play a vital role in prevention. Early detection significantly improves treatment outcomes.
Cancer prevention is a lifelong commitment. Simple, consistent lifestyle practices adopted early and sustained over decades can meaningfully reduce cancer risk and improve overall quality of life.
