World Health Day 2024: With every passing year, cancer rates are increasing among people of all age groups across the world. This fatal disease can develop in any part of the body where cells undergo uncontrolled growth and division, leading to the formation of malignant tumors. According to WHO, nearly 20 million cases of cancer will be diagnosed worldwide in 2022, compared to 18 million in 2020. This number is expected to increase by 77 percent to 35 million by 2050. (Also read: Viral fever is spreading rapidly; expert tips to keep seasonal infections away)
Corona virus epidemic could also be one of the many reasons for the increase in cancer cases. The lockdown led to disruption in health services and delays in testing and diagnosis. Increased stress levels, and lifestyle factors such as decreased physical activity and changed dietary habits may also contribute to this increase in cases of undetected or untreated cancer.
According to the World Health Organization, apart from pollution, increasing population, tobacco, alcohol and obesity are the major factors behind the increasing incidence of cancer across the world. Healthy eating, weight management, and physical activity can help reduce the risk of cancer.
On the occasion of World Health Day on Sunday, April 7, 2024, we take a look at lifestyle measures that can protect us from the deadly disease.
Lifestyle changes to prevent cancer
Dr. Juhi Shah, pediatric oncologist at Sunrise Oncology Center, recommends 10 lifestyle choices that research has shown help reduce the risk of developing cancer:
1. Avoid tobacco: Tobacco use is a leading cause of cancer and cancer deaths. Avoid smoking and exposure to secondhand smoke to reduce the risk of lung, throat, mouth and pancreatic cancer.
2. Eat clean: Emphasize fruits, vegetables, millets, low fat proteins and high fiber diet. Limit red/processed meat, sugary, fried/high-fat foods to reduce the risk of breast and gastro-intestinal cancer. Plant-based diets are rich in nutrients and antioxidants that reduce inflammation and protect normal cells.
3. Maintain a healthy weight and be physically active: Obesity is linked to cancer of the breast, colon, endometrium and kidney. Aim for at least 150 minutes of moderate-intensity exercise weekly, along with strength training exercises.
4. Avoid alcohol consumption: Alcohol increases the risk of liver, breast and colorectal cancer. Limiting alcohol consumption or avoiding it altogether can reduce your risk.
5. Protect your skin from the sun: Ultraviolet (UV) radiation from the sun can cause skin cancer. Using sunscreen (SPF 30 or higher), wearing protective clothing, and avoiding intense sunlight can reduce your risk of skin cancer.
6. Get vaccinated: Vaccines such as human papillomavirus (HPV) vaccine and hepatitis B vaccine can protect against viruses that cause cervical and liver cancer.
7. Avoid risky behaviour: Practice safe sex and avoid sharing needles to protect against infections that increase cancer risk, such as HPV and hepatitis C.
8. Get regular medical checkups: Early detection of cancers like breast, cervical and colorectal through regular checkups can save lives. Self-examination for cancers such as breast and testicular cancer can help in early detection.
9. Sleep Better and Manage Stress: Getting eight hours of sleep a day, meditation, and yoga can help improve your overall health and immune function.
10. Avoid exposure to environmental and occupational hazards: Asbestos, radon and benzene are among the known carcinogens. Exposure to these can reduce the risk of lung and other cancers.
