Did you know? 20% of India’s Cancer Patients are Aged Under 40

A recent report published by the National Cancer Institute of the United States of America, around 2 million people were diagnosed with cancer in 2023, which took around 610,000 lives. Similarly, a study conducted by Cancer Mukt Bharat Foundation showed that people under age 40 represent 20% of cancer cases in India. This number is quite devastating for a country like India as it boasts of its higher young population, which drives India's economic development. Therefore, certain prevention strategies must be implemented to reduce these disturbing numbers. 

Generally, cancer is caused due to genetic and lifestyle-related factors. Though we can not control the genetic factors, we can definitely try to control the lifestyle-related factors that elevate the chances of cancer. In this blog, we will outline some hacks that will help to reduce the chances of cancer. 

Our lifestyle, diet plan, sleep cycle, physical exercise, smoking, and alcohol intake are some variables that govern the odds of cancer. Therefore, 6 life style tips are shared here that may help you to prevent cancer. 

6 lifestyle hacks that can prevent cancer

Herein we are sharing 6 life style hacks which you can use to prevent cancer: 

1. Healthy sleep cycle: Following a healthy sleep cycle can play an important role in reducing the chances of cancer. An adequate amount of sleep assists the body in keeping your immune system healthy which can search cancer cells and destroy them. Interrupted sleep patterns induce inflammation and hormonal alterations, which can promote cancer development. For example, melatonin hormone is produced during the sleep act as an antioxidant and stops healthy cells from turning into cancerous cells.

Furthermore, good sleep reduces the chances of obesity, a well-known risk factor for colon, breast, and prostate cancer. Prioritizing a healthy sleep cycle of 7-9 hours can empower immunity, regulate hormones, and lower inflammation, resulting in a lower risk of cancer.  

2. Diet plan: A healthy diet plays a pivotal role in lowering the chance of cancer by providing essential nutrients that support the body's defense mechanisms and by minimizing exposure to cancer-promoting substances.

• Antioxidant reach food: Try to include vegetables and fruits, which are rich in antioxidants, vitamins, phytochemicals, and nutrients. These molecules reduce the harmful effects of oxidants that cause cancer.
• Include fiber: Foods like whole grains, vegetables, and fruits contain high dietary fiber, which aids in maintaining a healthy digestive system. High fiber intake reduces inflammation, regulates bowel movements, and promotes the elimination of potential carcinogens from the digestive tract, that lower the risk of colorectal cancer.
• Healthy fats: Nuts, fish, and seeds are good reservoirs for healthy fats that reduce inflammation and enhance cell health. For example. Fish based oils are rich with Omega-3 fatty acids that have excellent antioxidant properties to fight cancer.
• Reduce consumption of red and processed meat: Packaged or Processed meats and red meats have been associated with an higher risk of colorectal and other cancers. Limiting consumption of these meats can reduce exposure to carcinogens that form during processing and cooking at high temperatures.
• Reduce consumption of refined sugar: Enhanced sugar and carbohydrate consumption leads to obesity, which is a major cause of pancreatic, breast, and prostate cancer. Maintaining a balanced diet with controlled portions of sugars and refined carbs helps manage body weight and reduces cancer risk. You may include natural sweetening agents such as honey or fresh fruits.
• Avoid consumption of alcohol and tobacco: Consumption of alcohol promotes the production of carcinogens, induces hormonal changes and weakens immune systems that lead to severe diseases like cancer. Therefore, its consumption must be avoided in order to prevent cancer.

3. Physical activity: Following physical exercise helps to keep a healthy immune system, regulate hormones, enhance antioxidant effects, reduce body weight and stress, and reduce the chances of cancer. Daily physical activity assists in reducing the chances of obesity, which is one of the major causes of breast, colorectal, pancreatic, and esophageal cancer. Physical exercise enhances muscle mass, promotes metabolic activity, and reduces stress, which prepares your body to prevent cancer.

Physical exercise also helps to reduce the levels of hormones like estrogen and testosterone that are linked to promoting breast and prostate cancer. Daily physical activity helps manage the chances of hormone-sensitive cancer. 

Physical activity boosts the immune system, improving its ability to detect and destroy cancer cells. Exercise increases circulation and the efficiency of immune cells, enhancing their ability to patrol the body and eliminate potential cancer cells before they can grow into tumors. 

Chronic inflammation is linked with an elevated risk of cancer. Regular physical activity decreases systemic inflammation by bringing down the levels of inflammatory markers such as C-reactive protein and interleukin-6. This reduction in inflammation assists in creating an internal environment that effectively fights cancer-causing substances. 

4. Vaccination: Certain viral infections make you prone to be diagnosed with cancer. It was observed that people infected with Human papillomavirus (HPV) have higher chances of getting cervical cancer. Therefore, it is essential to take the necessary steps to prevent HPV viral infection. HPV vaccine is administered to people under 26. Thus, if you are under 26, you should get vaccinated.

5. Cancer detection: The Center for Disease Control and Prevention (CDC) recommends screening tests for breast, cervical, colorectal and lung cancers. It is necessary to undergo several screenings that enhance the chances of cancer detection at an early stage.

6. Manage your stress and anxiety: Young masses are more prone to stress and anxiety-related clinical conditions in this highly competitive world. Elevated levels of stress are often known to cause several life-threatening diseases like cancer as they disrupt your immune system. Therefore, managing your stress levels is key. You may get the help of a mental health expert or perform yoga and physical activity. Want to know more about how to manage your stress level? This blog has got you covered. 

We all know cancer is one of the life-threatening diseases that pose a significant challenge for the healthcare industry. People suffering from cancer face substantial financial and emotional difficulties. Therefore, we must take necessary steps that may prevent cancer and empower your body to tackle it. You may follow these tips that will help to reduce the chances of getting cancer significantly.