Cancer risk isn’t just about genetics; it is also shaped by our daily habits. Research shows that while no single action can guarantee complete prevention, combining healthy choices like balanced eating,
regular exercise, and mindful living can significantly lower the chances of developing common types of cancer.
Dr. Saurabh Sethi, a Harvard-trained gastroenterologist, shared eight easy, science-backed habits on Instagram that can help reduce your cancer risk.
Avoid ultra-processed foods
Ultra-processed foods, such as instant meals, packaged snacks, and sugary drinks, contain lots of additives, preservatives, and sugar. Eating them frequently can cause chronic inflammation, weight gain, and a higher chance of developing cancer. Studies show people who consume a lot of ultra-processed foods have a 20-30 per cent higher cancer risk compared to those who eat fewer. Instead, focus on whole, fresh foods to keep your cells healthy and reduce exposure to harmful chemicals.
Eating fiber-rich foods
Filling your plate with vegetables, legumes, and whole grains isn’t just good for digestion; it also lowers cancer risk. Fiber helps your body get rid of waste and keeps your gut bacteria healthy. A study found that for every extra 10 grams of fiber you eat daily, your chance of getting colorectal cancer drops by 10 per cent. Plus, a high-fiber diet helps manage cholesterol and weight.
Processed meat should be limited
Processed meats like sausages, bacon, and deli meats contain nitrates and other additives linked to a higher risk of colorectal and stomach cancers. Eating just 50 grams of processed meat daily can increase your chance of colorectal cancer by 18 per cent. It is smarter to cut back and opt for fresh, unprocessed meat or plant-based proteins.
Choose healthy oils
Oils rich in healthy fats, such as olive oil, avocado oil, and seed oils, help lower inflammation in your body and reduce cancer risk. Studies show that following a Mediterranean-style diet rich in these oils can lower overall cancer risk by about 30 per cent. Avoid trans fats and certain saturated fats linked to higher cancer chances.
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Limiting alcohol intake
Alcohol is classified as a Group 1 carcinogen, meaning it is a major cause of cancer. Even moderate drinking increases the risk of breast, liver, and mouth cancers. Cutting down or stopping alcohol altogether helps reduce your cancer risk.
Maintaining a healthy weight
Carrying extra body fat can lead to chronic inflammation and raise your risk for at least 13 different cancers, including breast, pancreatic and colorectal cancer. Managing your weight through diet and exercise helps lower this risk.
Regular exercise helps control hormones
Exercise isn’t just for fitness. Walking for 15-30 minutes daily helps control hormones, improves metabolism, lowers inflammation, and keeps your body in a healthy state, reducing cancer risk.
Good sleep and stress management
Lack of sleep and chronic stress can weaken your immune system and disrupt hormones, increasing inflammation in your body. Prioritising good sleep and managing stress with meditation or outdoor time helps your overall wellbeing and lowers cancer risk.
