There is no right way to avoid the big C. But, with every healthy choice you make and every unhealthy habit you drop, you’re reducing a potential cancer risk says Gargi Bansod
1 Stay active
Break a sweat every day for at least 30 minutes. Take a brisk walk, ride a bike, dance, join a fitness class — whatever suits your schedule. You can also increase your level of activity by taking the stairs, walking to the grocery store rather than driving and parking farther away.
2 Maintain a healthy weight
Obesity increases the risk of postmenopausal breast cancer as well as cancers of the colon, endometrium, esophagus and kidney. A healthy weight helps lower these risks.
3 Avoid smoking
Tobacco use is linked to at least 15 types of cancer and accounts for about 30 percent of cancer deaths. If you smoke, quit. If you don't smoke, don't start. And don't be a victim of second-hand smoke.
4 Stress less
Stress by itself is not a risk factor for cancer but it leads people to engage in unhealthy behaviour such as overeating, drinking or smoking in an effort to reduce stress levels. So, find healthy ways of coping with stress such as exercise, meditation and yoga.
5 Eat well
Research suggests that photochemicals in food can fight cancer by doing everything from preventing cellular changes to stopping the flow of blood to a cancerous tumor. So, include fruits, vegetables, whole grains and beans in your diet. Eat lighter and leaner by choosing fewer high-fat foods, particularly red meat.
6 Regular tests
Regular self-exams and professional screenings such as pap tests, mammograms, colonoscopy can increase your chances of discovering cancer early so that you can get a head start on treatments. Ask your doctor about a required screening schedule after a certain age.
7 Limit alcohol
Alcohol activates certain cell-signaling pathways that promote the progression of cancers of the mouth, pharynx, larynx, esophagus, liver, colon and rectum. Don't over indulge in alcoholic beverages. The more you drink, the more risk you put yourself in.
8 Dig your roots
Learn about your family health history in detail. This will help you create a personalised strategy for cutting down your cancer risk or catching it early. Discuss your family history of cancer with your doctor to determine whether you could be at a risk later.
9 Avoid infections
Another effective way is by avoiding risky behaviour that can lead to infections which in turn, may increase your risk of cancer. Practice safe sex, limit your number of sexual partners and use a condom. The more sexual partners you have in your lifetime, the more likely you are to contract a sexually transmitted infection which leads to a higher risk of cancer of the anus, cervix, lung and immune system.
10 Protect your skin
Skin cancer is the most common type of cancer. Regular use of sunscreens throughout the year significantly reduces the risk of skin cancer. Stay out of the sun around mid-day, when the sun's rays are strongest. Also, avoid tanning beds and sunlamps — they are just as damaging as natural sunlight.