In India, Cancer is a major health burden with an estimated incidence of 19 lakh in the year 2022. About two people are diagnosed every minute with Cancer. Head & neck, Breast, Cervix, and ovarian cancers predominate along with Lung and gastrointestinal cancers. “A huge progress has been made in understanding the genetics and biological behaviour of Cancer. Two key observations were made - first, while genetic and family history contributed to 10 -15% of cancers, factors related to diet & lifestyle modification contributed to 85-90%. Second, Cancer is not an overnight phenomenon,” said Dr Kirti Bushan, Senior Consultant-Surgical Oncology, SL Raheja Hospital, Mahim – A Fortis Associate, adding, it’s a process and it takes many years for a normal cell to ultimately present as Cancer. There are various stages in between, so if we attain certain dietary and lifestyle modifications, we can halt Cancer manifestation and progression of these intermediate stages.
Also read: World Cancer Day 2024: Strategies for Dealing With Cancer In Youngsters
The current understanding is that Cancer is preventable if lifestyle modifications are done. Even better if these modifications are done early, and with a complete understanding that the benefits of adhering to lifestyle modifications far outweigh the risks associated with lifestyle disorders. According to Dr Bushan, following lifestyle modifications may help keep Cancer at bay:
Avoid smoking
Avoid consuming any form of tobacco (ie. Paan, Gutka, Khaini, Bidi or Cigarettes) Maintain good hygiene to avoid infections like Human Papillomavirus (HPV), Hepatitis B Virus (HBV), Hepatitis C Virus (HCV), and Helicobacter Pylori (H. Pylori). Get immunised against these infections.
Avoid Radiation Exposure
While treatment-related exposure cannot be avoided, we can certainly avoid exposure in the form of imaging, UV radiations (through the sun), or chemical exposure at work (Asbestos, Silicosis, etc.).
Also read: Cervical Cancer Awareness Month: How Does HPV Cause Cervical Cancer?
Drink less alcohol
According to Dr Bhusan, if you do decide to drink, it is suggested to have no more than one drink (for females) and two (for males), per day.
Consume more fruits, vegetables to get antioxidants, vitamins, and minerals. Have a diet that is high in protein, fibre and has low levels of fat. Cut down on consumption of processed meats. Be more active, and exercise at least 5 hours per week. Maintain healthy weight which would be equivalent to a BMI < 30.
Follow A Set Routine
Have a routine, organise yourself through meditation, yoga, timely eating, sleep hygiene and maintain a good work-life balance Minimise, unless specifically prescribed, medication regimes like Hormonal Replacement Therapy (HRT).
Go for regular screening after 40 years of age, for both genders; earlier if you have a strong family history of Cancer, Heart Disease, Diabetes, etc. Avoid exposure to air pollution - use a mask while going out; wear it appropriately. Use an air purifier indoors, if required.
The best offence is a good defence, and that’s when we talk about prevention. At least 4 out of 10 Cancers can be prevented if key lifestyle modifications are done. Hence, eat well, sleep well, be active, and don’t smoke.