World Health Day 2024: 10 lifestyle tweaks to reduce cancer risk and promote longevity | Health

World Health Day 2024: With each passing year, people of all ages around the world are finding that the incidence of cancer is increasing. This deadly disease can develop in any part of the body where cells grow and divide uncontrolled, leading to the formation of malignant tumors. According to the WHO, approximately 20 million cases of cancer were diagnosed worldwide in 2022, compared to 18 million in 2020. That number is expected to increase by 77% to 35 million by 2050. (Also read: Rapid spread of viral fever, expert tips to prevent seasonal infections)

The coronavirus pandemic may also be one of the many reasons why cancer cases are on the rise. The lockdown disrupted health services and delayed testing and diagnosis. Increased stress levels and lifestyle factors such as decreased physical activity and changes in eating habits may also be contributing to the surge in undetected or untreated cancer cases.

According to the World Health Organization, apart from environmental pollution, aging populations, tobacco, alcohol, and obesity are the main drivers of increasing cancer incidence around the world. Healthy eating patterns, weight management, and physical activity can help reduce your risk of cancer.

On World Health Day, Sunday, April 7, 2024, we will consider lifestyle measures that can protect us from deadly diseases.

Change your lifestyle to prevent cancer

Dr. Juhi Shah, a pediatric oncologist at Sunrise Oncology Center, recommends 10 lifestyle choices that research shows can lower your risk of developing cancer.

1. Avoid tobacco: Tobacco use is the leading cause of cancer and cancer death. Avoid smoking and second-hand smoke to reduce your risk of lung, throat, oral cavity, and pancreatic cancer.

2. Eat clean: Emphasize a diet of fruits, vegetables, grains, lean protein, and high fiber. Limit red and processed meats, sweet foods, fried foods, and high-fat foods to reduce your risk of breast and gastrointestinal cancers. A plant-based diet is rich in nutrients and antioxidants that reduce inflammation and protect healthy cells.

3. Maintain a healthy weight and stay physically active. Obesity is associated with breast cancer, colon cancer, endometrial cancer, and kidney cancer. Aim for at least 150 minutes of moderate-intensity exercise each week, including strength training.

4. Avoid alcohol consumption: Alcohol is associated with an increased risk of liver, breast, and colorectal cancer. You can reduce your risk by limiting your alcohol intake or avoiding it completely.

5. Protect your skin from the sun. Ultraviolet (UV) radiation from the sun can cause skin cancer. You can reduce your risk of skin cancer by using sunscreen (SPF 30 or higher), wearing protective clothing, and avoiding peak sun hours.

6. Get vaccinated: Vaccines, such as the human papillomavirus (HPV) vaccine and hepatitis B vaccine, can protect against viruses that cause cervical and liver cancer.

7. Avoid risky behavior: Practice safe sex and avoid sharing needles to prevent infections that can increase your risk of cancer, such as HPV and hepatitis C.

8. Get regular health checkups: Regular screening and early detection of cancers such as breast, cervical, and colorectal cancers can save lives. Self-examination for cancers such as breast and testicular cancer can help detect them early.

9. Improve your sleep quality and manage stress: Eight hours of sleep each day, meditation, and yoga can help improve your overall health and immune function.

10. Avoid exposure to environmental and occupational hazards. Asbestos, radon, and benzene are known carcinogens. Reducing your exposure to them can reduce your risk of lung cancer and other cancers.