National Cancer Awareness Day 2025: Oncologist Highlights 7 Daily Habits to Reduce Cancer Risk

1. How to Reduce Cancer Risk

Cancer remains one of the most complex health challenges of our time, yet prevention is still one of the most effective tools. According to the World Health Organization, nearly 30–50% of cancer cases could be avoided through simple, conscious lifestyle choices. On National Cancer Awareness Day 2025, Dr. Rajesh Kumar Jain, Principal Director of Surgical Oncology at BLK-Max Super Speciality Hospital, shares seven practical habits that can help lower cancer risk and promote overall health.

2. Completely Stop Using Tobacco

No form of tobacco is safe. The American Cancer Society notes that tobacco smoke contains over 70 cancer-causing chemicals. Tobacco use increases the risk of lung cancer as well as cancers of the mouth, pancreas, bladder, and cervix. Smokeless products such as gutka and paan masala are also dangerous. Avoiding secondhand smoke is equally crucial, as it poses serious risks to family and colleagues. While the first day without tobacco can be tough, it is also the day your body begins to heal.

3. Stay Active Daily

Physical activity doesn’t require intense workouts or long hours in the gym. Simple actions like brisk walking, cycling, or yoga for 30 minutes a day can help balance hormones, reduce inflammation, and strengthen immunity—all factors that lower cancer risk. Maintaining a healthy weight through regular movement also helps prevent cancers associated with obesity, including breast, colon, and pancreatic cancers.

4. Focus on Whole, Natural Foods

Eating a diet rich in fresh fruits, vegetables, whole grains, and legumes provides antioxidants that protect cells from damage. Limit consumption of red meat, avoid processed meats such as sausages and salami, and keep sugary treats occasional. Emphasizing plant-based foods not only nourishes the body but actively supports cancer prevention.

5. Limit Alcohol Intake

Even moderate drinking can increase the risk of breast, liver, and colorectal cancers, according to the National Cancer Institute. Alcohol metabolizes into acetaldehyde, a toxic substance that damages DNA and impairs cell repair. Minimizing alcohol, replacing it with herbal tea or infused water, can be a simple yet meaningful step for long-term protection.

6. Protect Your Skin from UV Damage

Sun exposure can cause skin damage that may lead to skin cancer over time. Use broad-spectrum sunscreen with SPF 30 or higher daily, even on cloudy days. Wear protective clothing, hats, and avoid tanning beds. Preventive care begins before the first sunburn.

7. Manage Stress Effectively

While stress does not directly cause cancer, it can weaken immunity and lead to unhealthy habits such as smoking, overeating, or avoiding exercise. Techniques like meditation, deep breathing, journaling, or walking outdoors can restore mental balance. Adequate sleep also supports the body’s ability to repair and fight abnormal cell growth.

8. Attend Regular Screenings

Early detection is often critical in successful cancer treatment. Routine checkups, mammograms, Pap smears, colonoscopies, and low-dose CT scans for smokers can detect cancer before symptoms appear. Vaccinations such as HPV and Hepatitis B also help prevent virus-related cancers. Regular screenings allow doctors to identify risks early and provide personalized preventive care.

9. Make Small, Consistent Changes

Preventing cancer is less about fear and more about awareness and action. Gradual, consistent lifestyle adjustments can have a life-saving impact. This National Cancer Awareness Day, commit to small daily choices that collectively improve health and reduce cancer risk.

10. Disclaimer

This article is intended for educational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider for individualized guidance regarding cancer prevention, screenings, and treatment.

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