Cancer Prevention: 8 Effective Ways Suggested by AIIMS Doctor
Cancer is one of the deadliest diseases globally, causing millions of deaths each year. According to WHO, 9.7 million people died of cancer in 2022, and this figure may rise to 18.2 million annually by 2050. Once seen as a disease of older people, cancer is now increasingly affecting the young, even those under 30. Factors such as poor lifestyle, unhealthy diet, stress, pollution, alcohol, and tobacco use raise its risk.
To reduce this risk, AIIMS gastroenterologist Dr. Saurabh Sethi emphasizes that early lifestyle improvements can make a big difference. Here are the eight most effective ways to prevent cancer:
1. Stay Away from Ultra-Processed Foods
A 2024 BMJ study shows a 20–30% higher risk of cancer in people who consume large amounts of ultra-processed food compared to those who avoid it.
Limiting packaged, refined, and chemically processed foods is vital.
2. Include Fiber-Rich Foods
The American Institute of cancer Research states that 10 grams of fiber daily reduces colorectal cancer risk by 10%.
Whole grains, fruits, vegetables, and legumes are good sources.
3. Avoid Processed Meat
WHO warns that 50 grams of processed meat daily increases colorectal cancer risk by 18%.
Red meat consumption also poses health risks, though evidence is less conclusive.
4. Choose Healthy Cooking Oil
Research shows olive oil can reduce cancer risk by up to 30%.
Opt for oils rich in healthy fats instead of refined or hydrogenated oils.
5. Quit Alcohol Completely
Alcohol consumption is linked to 7 different cancers.
Even one daily drink can increase breast cancer risk by 7–10%.
6. Maintain Healthy Weight
CDC data links obesity to 13 types of cancer, contributing to 40% of cancer cases in the US.
Weight control through diet and activity is essential.
7. Exercise Regularly
The National cancer Institute highlights that physical activity lowers the risk of colon, breast, and endometrial cancers by 20–40%.
8. Ensure Adequate Sleep & Manage Stress
Poor sleep and chronic stress weaken immunity and encourage tumor growth.
Those sleeping less than 6 hours have 24% higher cancer mortality.
✅ Key Takeaway: Adopting a fiber-rich diet, avoiding alcohol and processed foods, maintaining weight, exercising, and ensuring proper rest are simple but powerful ways to reduce cancer risk.
click and follow Indiaherald WhatsApp channel