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Although genetics play a role in cancer risk, research shows that up to half of all cancers can be prevented through healthy lifestyle choices. This allows us to take control of our health and adopt habits that increase our well-being while potentially reducing our risk of cancer. Dr. Vikas Goswami, Director, Clinical Oncology, Mr. Pappalganj, Dr. Max Vaishali, Director, Jiva Healthcare, talks about the key lifestyle changes that are relevant to Indians:
Replenish your nutrition with a balanced diet.
Embrace the rainbow: Fill your plate with brightly colored fruits and vegetables rich in antioxidants and fiber. Choose seasonal options like guava, orange, spinach, and cauliflower.
Over-refined whole grains: Replace white rice with brown rice, roti, and millet grains like jowar and bajra to sustain energy and increase your fiber intake.
Legumes are powerful ingredients. Include dals like moong, masoor and urad for plant-based protein and fiber.
Limit red and processed meat: Choose lean protein sources like fish and chicken, and plant-based alternatives like tofu and paneer.
Spices for health: Turmeric, ginger, and garlic have anti-inflammatory properties. Let’s incorporate plenty of it into our dishes.
Reduce sugary drinks and processed foods: Choose water, homemade buttermilk (chaas), and herbal teas instead. Limit sugary snacks and processed foods full of unhealthy fats and preservatives.
Move your body and revitalize your mind.
Incorporate physical activity: Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Try brisk walking, cycling, swimming, or traditional dances like bhangra and garba.
Yoga for total health: Practices like Surya Namaskar, Tadasana (Mountain Pose), and Vrikshasana (Tree Pose) improve flexibility, strength, and balance. Pranayama breathing techniques promote relaxation and stress management.
Meditation for inner peace: Techniques such as mindfulness meditation may reduce stress and anxiety and reduce inflammation associated with cancer risk.
Other valuable practices:
Maintain a healthy weight: Excess body fat is associated with increased cancer risk. Consult your doctor or nutritionist for personalized guidance on achieving a healthy weight.
Limit your alcohol intake: Excessive alcohol consumption increases your risk of cancer. Consider moderation or abstinence.
Sun Safety: Avoid peak sun hours (10 a.m. to 4 p.m.) and practice sun protection with clothing, hats, and sunscreen.
Vaccinations: Get recommended vaccinations, such as hepatitis B, to protect against certain cancers.
Regular testing and screening: Early detection is key. Follow your doctor’s advice about screening tests based on your age and risk factors.
Remember, consistency is key. Be mindful of cultural nuances and personal preferences when implementing these changes. Please consult your doctor or registered dietitian for personalized advice. Embracing these lifestyle changes not only lowers your risk of cancer, but also promotes overall well-being and a vibrant life. Let’s work together to make healthy choices the norm!
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