Cancer is often considered to be the result of genetics or a random occurrence but more often than not, our lifestyle habits contribute in a significant way towards cancer development. According to latest research, a substantial percentage of cancer cases are linked to unhealthy lifestyle habits and environmental factors. Small and significant changes in our behaviour may help reduce the development of certain types of cancers over time.
Understanding cancer risk
Even though most cancers are said to be the result of changes in genes (mutation), some cancers are caused due to an unhealthy lifestyle and following harmful habits. For example, overexposure to the harmful UV rays of the sun can cause skin cancer and the indiscriminate use of tobacco and its products can result in oral cancer. Hence, such cancers are linked to modifiable behaviour which can prevent its incidence.
Healthy lifestyle changes to reduce cancer risk
Practising and following healthy lifestyle habits are generally seen as practical steps to support long-term health. However, it is important to understand that lifestyle changes can reduce the risk of cancer but cannot guarantee prevention. Some healthy lifestyle habits to follow are:
• Quitting smoking: Cancers of the lung, oral cavity, oesophagus, bladder, and kidney are often the result of smoking cigarettes. Cigarette smoke contains carcinogens which can weaken the body’s immune system, making it harder to kill cancer cells. Research shows that the risk of developing lung cancers is reduced by half within five years of quitting smoking. Similarly, chewing or smoking tobacco or its products are equally harmful and lead to the incidence of many types of cancers.
• Eating wholesome food: Limiting the use of processed and packaged food, incorporating foods that contain phytochemicals and antioxidants such as fruits, vegetables, whole grains, and legumes can considerably work in building the body’s immune system and neutralizing free, cancer-causing radicals. Essentially, a plant-based diet can prevent cancer by supplying the body with nutrients that help reduce inflammation and repair damaged cells.
• Exercising regularly: Leading a sedentary lifestyle can cause a number of health issues and diseases. Exercising regularly keeps you active and restores the body’s balance of hormones such as oestrogen and insulin, reduces inflammation, and boosts the immune system.
• Limiting alcohol consumption: Alcohol intake exposes the body to acetaldehyde, a by-product of alcohol metabolism. Acetaldehyde, a known carcinogen, damages DNA and also inhibits cell repair. Less consumption of alcohol means lower production of acetaldehyde in the body.
• Protecting skin from sun: Exposure to harmful UV radiations (both UVA and UVB rays) of the sun can cause damage to the DNA within the skin cells. Overexposure to the sun is a known cause of skin cancer. Thus, it is important to avoid direct sunlight and use sunblock and sunscreens before stepping out in the sun.
Cancer is a complex disease, and no single habit or change can eliminate the risk. However, cancer risk can be considerably reduced by adopting preventive habits that support the body’s natural defence mechanism. The choices we make in our daily life go a long way in lowering the risk of developing many types of cancers. The key takeaway is about building healthier habits over time as healthier lifestyle is an investment in long-term health.