National Cancer Awareness Day: 8 Everyday Steps To Reduce Risk Of Cancer

India observes National Cancer Awareness Day on November 7 every year. On National Cancer Awareness Day 2024, Dr Vinay Samuel Gaikwad, Director of Surgical Oncology at the Oncology Center, CK Birla Hospital Gurugram, and Dr Arun Kumar Goel, Chairman & Head - Surgical Oncology, Andromeda Cancer Hospital, Sonipat, share how simple everyday measures can reduce cancer risk. Read on.

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A diet saturated with fruits, vegetables, whole grains, and lean proteins helps to avoid cancer, says Dr Vinay Samuel Gaikwad, Director of Surgical Oncology at the Oncology Center, CK Birla Hospital Gurugram. "A diet rich in antioxidants, such as vitamins C and E, protects cells from damage. Foods high in fibre also help with proper digestion and healthy weight, factors shown to be associated with reduced risks of cancer. Cruciferous vegetables, such as broccoli, cabbage, and Brussels sprouts, can be included in the diet daily due to their properties," Dr Gaikwad shares.

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Regular physical activity is one of the preventive measures against cancer, says Dr VS Gaikwad. "It keeps your body fit and maintains a healthy weight. A minimum of 150 minutes of moderate or 75 minutes of intense exercise should be done during the week. Brisk walking, cycling, and swimming have the benefits of boosting immunity, improving metabolism, and reducing inflammation. Exercise brings balance in hormone levels that can reduce the risk factors related to cancers due to hormonal imbalances like breast and prostate cancer," adds Dr Gaikwad.

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Dr Gaikwad says that UV radiation from the sun causes skin cancer. "Use sunscreen with an SPF of 30 or higher, wear protective clothing, and avoid exposure between 10 am and 4 pm. Avoid tanning beds and sunlamps, which emit dangerous UV radiation. Of course, a regular skin checkup can detect unusual moles or growths at their earliest stages, an extremely critical aspect of successful treatment," says Dr Gaikwad.

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Tobacco smoking and other tobacco use are major causes of cancers, especially lung, throat, and mouth cancer. "This increases the risk significantly, but stopping its use markedly decreases this risk with time," says Dr Gaikwad. "Alcohol is a known cause of liver, breast, colon, and throat cancers. Limit your alcohol consumption to one drink daily if you are a woman and two drinks if you are a man. Avoiding tobacco and alcohol use will significantly reduce your risk for cancer," Dr Gaikwad adds.

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Dr Arun Kumar Goel, Chairman & Head- Surgical Oncology, Andromeda Cancer Hospital, Sonipat, says there are carcinogens in many environments: Polluted air, industrial chemicals, and pesticides. "Limit exposure with proper protection - in this case, masks and gloves - when handling chemicals. Follow safety guidelines strictly at work. Avoid exposures to asbestos and radon, which increase the risk of lung cancer. Make your home environment as safe as possible by testing for radon and using non-toxic cleaning products," says Dr Goel.

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Certain infections, including HPV and hepatitis B, are associated with specific cancers (cervical cancer and liver cancer), says Dr Arun Kumar Goel. "Vaccines for both HPV (for teens) and hepatitis B may prevent some of these cancers by reducing the risk of developing these cancers as a result of infection with these viruses. Vaccination can protect against infections, which otherwise, over time, would raise the chances of developing these cancers. Consult your doctor about recommended vaccination schedules," says Dr Goel

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Long-term chronic stress can indeed negatively affect your immunity, potentially rendering you incapable of fighting off malignant cell changes, says Dr AK Goel. "Use relaxation therapies like meditation, yoga, or deep breathing to control the stresses. Regular sleep and appropriate participation at work and in leisure time activities help in maintaining mental and bodily health. Hence, managing stress indirectly prevents risky behaviours like smoking, overeating, or alcohol consumption," adds Dr Goel.

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Dr AK Goel points out that the early detection of breast, cervical, prostate, and colorectal cancers through screening significantly enhances the treatment's outcome. "Discuss with your doctor which screening is required for you based on age, gender, or family history. Such regular screenings enable the potential recognition of cancers at an early stage when they are most readily curable. Early detection can greatly improve the likelihood of survival and the chance of preventing the spread of cancer," says Dr Goel.

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