There are several daily habits that research has shown could increase cancer risk, but with awareness and small changes, you can lower these risks and adopt healthier habits. Here’s a rundown of habits that may increase cancer risk and ways to modify them for better health:
1. Smoking or Tobacco Use
- Risk: Tobacco is one of the leading causes of cancer, especially lung, throat, mouth, and bladder cancer.
- Improvement: Quitting smoking or chewing tobacco reduces the risk significantly. Seek support through cessation programs or therapies to quit for good.
2. Poor Diet Choices
- Risk: Diets high in processed foods, sugary drinks, red and processed meats, and low in fruits, vegetables, and whole grains can increase cancer risks, especially for colorectal and stomach cancer.
- Improvement: Incorporate a balanced diet rich in antioxidants and fiber, like fruits, vegetables, nuts, and whole grains. For example, green moong dal, which is high in protein and fiber, is a great addition for overall health.
3. Excessive Alcohol Consumption
- Risk: Alcohol can increase the risk of cancers of the mouth, throat, liver, breast, and colon.
- Improvement: Limit your alcohol intake. For optimal health, it’s best to consume alcohol in moderation or avoid it altogether.
4. Sedentary Lifestyle
- Risk: A lack of physical activity can lead to obesity, which is a significant risk factor for several cancers, including breast, colon, and kidney cancers.
- Improvement: Aim for at least 30 minutes of physical activity most days of the week. Walking, jogging, or any exercise that keeps you active can reduce cancer risk.
5. Not Using Sunscreen
- Risk: Prolonged exposure to the sun without protection increases the risk of skin cancer.
- Improvement: Wear sunscreen with an SPF of at least 30, especially during peak sunlight hours, and reapply as needed. Also, seek shade and wear protective clothing.
6. Lack of Sleep and High Stress
- Risk: Poor sleep and chronic stress can weaken the immune system, making the body more vulnerable to disease.
- Improvement: Practice good sleep hygiene, like maintaining a consistent sleep schedule. To manage stress, consider meditation, hobbies, or spending time in nature.
7. Skipping Regular Health Checkups
- Risk: Missing regular screenings means you might overlook early signs of cancers, which could delay treatment.
- Improvement: Routine checkups and screenings, like mammograms, colonoscopies, and skin checks, help catch cancer early when it’s more treatable.
8. Environmental and Occupational Hazards
- Risk: Exposure to harmful chemicals, like asbestos, benzene, and certain pesticides, can increase cancer risk.
- Improvement: Limit exposure to such chemicals and always use protective gear if your work involves handling these substances. At home, choose natural or organic cleaning products and avoid pesticides where possible.
Improving even a few of these habits can make a big difference in reducing your overall risk. Small changes over time can lead to long-term health benefits and reduce the likelihood of developing cancer.
