Prevention is key when it comes to health, especially with serious illnesses like cancer. Despite advancements in medical care, many still view a cancer diagnosis as a grim outcome, and it’s understandable why that perception persists.
However, Dr. Ruchir Tandon, a senior oncology consultant at ShardaCare-Healthcity, points out that the World Health Organization estimates around 40 percent of cancer cases are preventable. He mentioned to HT Lifestyle that daily habits—ranging from diet to sleep patterns and physical activity—play a significant role in increasing or decreasing cancer risk. “The window for action is wider than most people think,” he remarked while discussing lifestyle factors that can raise the likelihood of a cancer diagnosis.
Tobacco: the leading offender
Dr. Tandon highlighted smoking as the top preventable cause of cancer globally, accounting for nearly 30 percent of cancer-related deaths. Moreover, secondhand smoke also poses a serious threat, as living with a smoker can increase a non-smoker’s chance of developing lung cancer by up to 30 percent.
“The impact goes far beyond the lungs,” Dr. Tandon cautioned, indicating that tobacco smoke is linked to various types of cancer—including those of the mouth, throat, bladder, and pancreas. On a positive note, quitting smoking significantly reduces cancer risk. “Within five years of stopping, the risk of several tobacco-related cancers drops dramatically—this benefit applies regardless of how long someone has smoked,” the oncologist noted.
Weight, exercise, and sedentary lifestyles
Dr. Tandon considers obesity to be the second leading preventable cause of cancer, particularly as it rises in India. He explained how excess fat can produce estrogen and other growth factors that foster tumor development, linking it to at least 13 types of cancer, like post-menopausal breast cancer and colorectal cancer.
The solution? Exercise. Even just 150 minutes of moderate physical activity per week—like a 30-minute brisk walk five days a week—can lower risks for several cancers by 10 to 20 percent. “This is due to reduced insulin resistance, lower estrogen levels, and decreased inflammation,” he added. However, long hours of sitting can increase cancer risk as well. “Sitting for eight or more hours daily raises risks independently of exercise habits,” he pointed out.
The importance of diet
Diet plays a substantial role in cancer prevention, yet it’s frequently overlooked. Dr. Tandon outlined some commonly consumed foods and their associated cancer risks:
- Processed meats, like bacon and sausages: Consuming just 50 grams daily—about two slices of bacon—can increase colorectal cancer risk by roughly 18 percent.
- Red meat is classified as a probable carcinogen, particularly linked to bowel cancer.
- Alcohol is a confirmed carcinogen with no safe level; even one drink can raise breast, liver, and colorectal cancer risks.
- On the other hand, diets rich in fiber, vegetables, and olive oil are consistently associated with lower cancer rates. Cruciferous vegetables, such as broccoli and kale, may even inhibit tumor growth.
Other overlooked risk factors
Dr. Tandon also pointed out significant risks that don’t get much public attention:
- Radon gas—an odorless, colorless radioactive gas that seeps from the ground—ranks as the second leading cause of lung cancer globally, yet remains untested in many homes.
- Unprotected sun exposure and the use of tanning beds can increase melanoma risk by 75 percent if initiated before age 35.
- Sleep is more critical than often acknowledged; working night shifts is classified as a probable carcinogen due to its impact on melatonin, a hormone that helps regulate cell growth.
To mitigate cancer risk, one doesn’t have to make drastic lifestyle changes all at once. “The evidence shows that small, sustained changes can lead to significant risk reduction over time,” Dr. Tandon explained. Simple steps, like quitting smoking, reducing processed foods and alcohol, exercising more, taking sun protection seriously, and getting adequate sleep, each play a role. Pairing these habits with appropriate cancer screenings can greatly improve your odds.
