1. Shun tobacco in any
form: We are not talking about smoking, but tobacco in
any form like gutkha or
khaini. While smoking causes
cancers in different parts of
the body like lung, stomach,
oesophagus, pancreas and oral cavity, oral tobacco
consumption increases the risk
for different types of oral
cancers. Even passive smoking
is a huge risk factor for cancer
and should be avoided.

2. Eat lots of fruits and
vegetables: While it sounds clichéd, the importance of
good eating cannot be
stressed enough. Nature’s
bounty is a rich source of
micronutrients and fibres, all
that is beneficial for your body. Deficiency of certain
micronutrients can increase
one’s chances of developing
cancer. The fibre present in
fruits and vegetables prevents
cancer producing free radicals from coming in contact with
the gastrointestinal track.
Hence, consuming fruits and
vegetables in adequate
amount can reduce the chance
of developing cancer of the gut.

3. Avoid processed meat: Excessive consumption of
processed meat, especially red
meat is linked to increasing
risk of colon cancer, breast
cancer and prostate cancer.
However, there is a catch — some experts believe that
eating red meat in moderate
amount can reduce the risk of
developing cancer, and it is a
good source of protein,
vitamin and minerals. But if you cross the limit, it can lead
to inflammation of the gut.
The Department of Health, UK
has urged people to cut down
their consumption from 90 gm
a day to 70 gm to reduce the risk of colorectal cancer. In
India, consumption of red
meat isn’t that high given the
other sources of protein rich
foods. However, if you are a
meat lover, keeping red meat consumption restricted to
twice a week seems sensible.


4. Keep a tab on
carbohydrate intake: Carbohydrates are the
primary source of energy,
fibre and glucose. However,
an excess of it can cause harm.
Complex carbohydrates comes
through fresh vegetables and fruits, legumes, nuts, seeds
and whole, unprocessed grains
like brown rice, wheat,
broken wheat, etc. the simple
carbohydrates come from
white rice, white sugar, white pasta and other refined foods.
The latter one can make blood
sugar level go haywire and
increase the chance of
developing certain cancers like
colon and breast cancer by increasing secretion of insulin-
like growth
factor-1, which could lead to a
tumor.

5. Maintain an ideal
weight: Remember, your BMI is an important indicator of your weight, and it is best
you stick to it. Excess of
weight gain or abdominal
obesity is linked to higher
chance of developing cancer of
the colon, breast and endometrium. Because fat in
these areas increases the
chances of developing a
tumor. Fat tissue produces
excess amounts of estrogen,
high levels of which have been associated with the risk
of breast, endometrial, and
other forms of cancers. Obese
people often have increased
levels of insulin and insulin-
like growth factor-1 that increases the risk of
developing a tumor.

6. Using a sunscreen: Excess sun exposure is directly linked
to certain types of skin cancer.
Hence, it is sensible to protect
yourself from UV rays. By
restricting sun exposure and
wearing protective clothes, sunglasses, being in the shade
when out in the sun can
reduce your risk.

7. Get vaccinated: There are certain cancers that are
preventable by vaccination.
For e.g. Hepatitis B –
Vaccination has reduced the
incidence of chronic liver
disease and liver cancers. It is now a part of Government
Immunisation Programme.
Human Papilloma Virus (HPV)
infection is directly linked to
the development of cancer of
the cervix, and head and neck cancers in males. So visit your
doctor for advice on
vaccination.

8. Have safe sex: You can get certain cancers from the
unprotected and unsafe sexual
activities. There is an increased
rate of cancer of the cervix in
people who have multiple
sexual partners. It also exposes you to infections like
HIV and Hepatitis C, which can
cause other cancers. Adopting
safe sexual practices to reduce
your risk of cancer.

9. Go for regular health
check-ups: Regular health check-ups can detect cancer
early. For e.g. Pap smear
testing yearly beyond age 40
and yearly mammogram have
reduced mortality rate die to
cancer of cervix and breast in women.