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While genetics play a role in cancer risk, research shows that more than half of cancers can be prevented through healthy lifestyle choices. It empowers us to take control of our health and adopt practices that enhance our well-being while potentially reducing the risk of cancer. Dr. Vikas Goswami, Director – Medical Oncologist, Max Vaishali, Patparganj and Director – Ziva Healthcare, shares key lifestyle changes relevant to the Indian population:
Nourish yourself with a balanced diet:
Embrace the rainbow: Fill your plate with vibrant fruits and vegetables rich in antioxidants and fiber. Choose seasonal options like guava, orange, spinach and cauliflower.
More refined whole grains: Replace white rice with brown rice, rotis and millets like sorghum and millet for sustained energy and greater fiber intake.
Pulses are powerhouses: Include pulses like moong, lentils and urad for plant-based protein and fiber.
Limit red and processed meat: Opt for lean protein sources like fish, chicken, and plant-based options like tofu and cheese.
Spices for health: Turmeric, ginger and garlic have anti-inflammatory properties. Include these liberally in your cooking.
Reduce sugary drinks and processed foods: opt for water, homemade buttermilk and herbal teas instead. Limit sugary snacks and processed foods rich in unhealthy fats and preservatives.
Move your body, energize your spirit:
Get physical activity: Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Explore brisk walking, cycling, swimming, or traditional dance forms like Bhangra or Garba.
Yoga for overall well-being: Exercises like Surya Namaskar, Tadasana (Mountain Pose), and Vrikshasana (Tree Pose) improve flexibility, strength, and balance. Pranayama breathing exercises promote relaxation and stress management.
Meditation for inner peace: Techniques like mindfulness meditation can reduce stress and anxiety, potentially reducing inflammation linked to cancer risk.
Other valuable practices:
Maintain a healthy weight: Excess body fat increases the risk of cancer. Consult a doctor or nutritionist for personalized guidance on achieving a healthy weight.
Limit alcohol consumption: Excessive alcohol consumption increases the risk of cancer. Consider moderation or restraint.
Sun protection: Avoid peak sunlight hours (10 am to 4 pm) and protect yourself from the sun with clothing, hats, and sunscreen.
Vaccinations: Get recommended vaccines, such as hepatitis B, to prevent certain cancers.
Regular checkups and screening: Early detection is important. Follow your doctor’s advice on screening tests appropriate for your age and risk factors.
Remember: consistency is key. When incorporating these changes, be mindful of cultural nuances and personal preferences. Consult a doctor or registered dietitian for personalized advice. Adopting these lifestyle changes not only helps you reduce your risk of cancer but also promotes overall well-being and a vibrant life. Let’s model healthy choices together!
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