These Daily Habits Can Lower the Risk of Lung, Breast, Prostate and Liver Cancer, Says Oncologist

Director, Surgical Oncology, CK Birla Hospital, Gurugram

Cancer cannot be prevented overnight, nor can any single food or remedy eliminate its risk. According to leading surgical oncologist Dr. Pushpinder Gulia, cancer prevention is the result of consistent, everyday lifestyle choices.

While genetics plays a significant role in cancer development, research clearly shows that daily habits can either reduce or dramatically increase the risk of several cancers, including lung, breast, prostate, liver and colorectal cancer. The encouraging news is that many of these risk factors are within our control.

1. Eat a Nutrient-Rich, Balanced Diet

A healthy diet is the foundation of cancer prevention. Dr. Gulia recommends consuming fresh vegetables and fruits of different colours every day, as they are rich in antioxidants that protect cells from damage.

Whole grains should replace refined foods because their high fibre content improves digestion and significantly lowers the risk of colon cancer. At the same time, it is important to limit processed meat, excessive red meat, sugary foods and ultra-processed items, which can trigger inflammation and promote abnormal cell growth over time.

2. Keep Your Weight in Check

Regularly monitoring body weight is essential. Excess weight increases the risk of cancers affecting the breast, colon, pancreas, kidney and liver. Even modest weight loss can lead to measurable health benefits and reduce long-term cancer risk.

3. Stay Physically Active—There Is No Alternative

Physical activity is non-negotiable. Regular movement strengthens the immune system and helps regulate hormones linked to cancer growth.

Dr. Gulia advises at least 30 minutes of mild to moderate exercise on most days of the week. Brisk walking, cycling, swimming, climbing stairs and strength training are all effective ways to stay active.

4. Avoid Tobacco and Limit Alcohol

Tobacco remains one of the leading causes of cancer worldwide. In any form, it significantly increases the risk of lung, throat, mouth and bladder cancers.

Alcohol consumption also raises the risk of breast, liver, oesophageal and colorectal cancers, especially when taken in excess. Quitting tobacco and reducing alcohol intake leads to immediate and long-term health benefits.

5. Protect Yourself From Excessive Sun Exposure

Prolonged exposure to harsh sunlight can increase the risk of skin cancer. Use sunscreen, wear protective clothing and seek shade during peak sunlight hours.

6. Prioritise Sleep and Manage Stress

Chronic stress and sleep deprivation can weaken the immune system and disrupt hormonal balance, making the body more vulnerable to disease. Adequate sleep, deep breathing exercises, yoga and mindfulness practices help strengthen immunity and reduce cancer risk.

7. Don’t Ignore Screening and Vaccination

Regular health screenings help detect cancers like breast, cervical and colorectal cancer at an early stage, when treatment is most effective.

Vaccinations such as HPV and Hepatitis B also play a crucial role in preventing cancers linked to viral infections.

Prevention Is a Daily Commitment

According to Dr. Gulia, cancer prevention is not about fear—it is about making informed, sustainable lifestyle choices every day. Over time, these small changes can significantly reduce risk and improve overall health.

Disclaimer

This article is for general informational purposes only and does not replace medical advice. Readers are advised to consult a qualified healthcare professional for personalised guidance. The publisher does not take responsibility for the accuracy or outcomes of the information provided.