National Cancer Awareness Day 2024: Make THESE Lifestyle Changes To Lower Your Cancer Risks

National Cancer Awareness Day 2024: The World Health Organisation (WHO) says that cancer is a leading cause of death worldwide. It accounted for nearly 10 million deaths in 2022 which is nearly one in six deaths. National Cancer Awareness Day aims to raise awareness about the importance of early cancer detection, prevention and treatment.

National Cancer Awareness Day was initiated in 2014 in India and it serves as a reminder of the growing prevalence of cancer. The day was announced in India on November 7, 2014 by former Union Health Minister Dr Harsh Vardhan. It was established to highlight the importance of early detection and awareness in fighting cancer which has become a major public health issue in the country.

There are several factors that increase your risk of cancer and these can range from diet to smoking, pollution and more. Making certain lifestyle changes can help reduce the risk of developing cancer.

Here, take a look at lifestyle changes you can make to lower your cancer risks.

Eating a variety of fruits, vegetables, whole grains and lean proteins gives you essential nutrients that help the immune system and can reduce cancer risk. Try to reduce processed foods, red meat and sugary snacks as studies suggest these can increase risks for certain cancers.

Physical activity can help maintain a healthy weight which is important for reducing the risk of cancer. Aim for at least 150 minutes of moderate exercise every week such as brisk walking, cycling or swimming which can help in hormone regulation and reduce inflammation.

Obesity is linked to an increased risk of several cancers including breast, colon and pancreatic cancer. Maintaining a healthy weight through diet and exercise can help regulate hormone levels and reduce inflammation both of which are linked to cancer.

Smoking is one of the leading causes of cancer, especially lung, throat, mouth and bladder cancers. Even secondhand smoke can increase cancer risk. Avoiding all forms of tobacco and quitting smoking is one of the most effective ways to reduce cancer risk.

Excessive alcohol consumption is linked to a higher risk of several cancers including liver, breast and oesophageal cancer. It’s best to limit alcohol intake to one drink per day for women and two for men to lower its impact on cancer risk.

Skin cancer including melanoma is one of the most common and preventable cancers. Use sunscreen with at least SPF 30, wear protective clothing and avoid excessive sun exposure, especially during peak hours from 10 a.m. to 4 p.m.

Certain chemicals like those found in pesticides, industrial pollutants and some household products can increase the risk of cancer. Choose natural or eco-friendly products when possible and avoid prolonged exposure to known carcinogens.

Chronic stress and poor sleep can weaken the immune system and potentially increase the risk of cancer over time. Practice stress-reducing techniques like meditation, yoga or deep breathing exercises and aim for 7-9 hours of sleep per night.

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