Simple lifestyle changes can prevent nearly half of all cancers, says doctor

Cancer does not appear suddenly. It develops slowly over years, often because of small choices we make every day. While many people blame genetics or pollution, doctors say that daily habits—what we eat, how we move, and how we rest—play a big role in determining our long-term risk.

Dr Mohit Agarwal, Principal Director and Head of Medical Oncology at Fortis Hospital, Shalimar Bagh, explains that up to 40 percent of cancers can be prevented through simple lifestyle changes. “Awareness and consistency,” he says, “are our strongest tools to fight cancer.” Small adjustments in our routine can make a big difference.

Everyday habits that increase cancer risk

1. Tobacco and alcohol use
   There is no safe level of smoking or drinking. Even occasional smoking or weekend drinking can increase the risk of cancers in the mouth, throat, liver, breast, and colon. Quitting tobacco and alcohol completely remains the single most important step anyone can take to prevent cancer.

2. Poor diet choices
   Eating too much processed food, red meat, sugar, and saturated fat can cause obesity and inflammation, both of which increase cancer risk. On the other hand, a diet rich in fresh fruits, vegetables, whole grains, and lean protein is linked to lower risks of colorectal, breast, and pancreatic cancers. Small changes, like replacing sugary drinks with water and including more vegetables in meals, can have a big impact.

3. Lack of exercise and obesity
   A sedentary lifestyle slows down metabolism and disrupts hormone balance. Just 30 minutes of moderate exercise every day—like brisk walking, cycling, or yoga—can lower the risk of many cancers. Dr Agarwal emphasizes that “movement should be treated like medicine, not an afterthought.”

4. Excessive sun exposure
   Spending too much time in the sun without protection can lead to skin cancer and early skin ageing. Using sunscreen with SPF 30 or higher, reapplying it every few hours, and avoiding sun exposure during peak hours (noon to 3 p.m.) can protect the skin.

5. Sleep deprivation and stress
   Chronic stress increases the hormone cortisol, which can weaken the body’s defense against abnormal cells. Not getting enough sleep also reduces immune system efficiency. Aiming for seven to eight hours of sleep each night, along with relaxation or mindfulness exercises, helps the body repair and protect itself from disease.

6. Skipping regular checkups
   Early detection saves lives. Screening for cancers like breast, cervical, colon, and lung can catch the disease in its early, treatable stages. People with a family history or other risk factors should not delay checkups, as timely tests can make a potentially fatal disease curable.

Dr Agarwal says that these habits may seem small, but they have a strong effect on long-term health. Eating well, moving daily, sleeping properly, managing stress, avoiding harmful substances, and getting regular screenings all contribute to reducing cancer risk.

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How routine changes can build long-term protection

The truth is that daily choices either increase our risk of disease or build our body’s defenses. Simple actions can prevent nearly 40 percent of cancers. For example, cutting down on sugar and processed foods, quitting smoking, and being active regularly improve overall health and lower inflammation in the body.

Managing stress is equally important. Mindfulness practices, meditation, or even short relaxation breaks during the day help control cortisol levels and support immune function. Adequate sleep is another essential factor, as it allows the body to repair cells and fight disease effectively.

Regular medical checkups are not just for when we feel unwell. Screening tests can detect abnormal changes before they develop into serious cancer. These tests are especially important for those with a family history of cancer or other risk factors, as early intervention can save lives.

Dr Agarwal emphasizes that consistency is key. Making small changes every day is better than attempting big lifestyle overhauls that are hard to sustain. Over time, these small, consistent choices create a strong defense against cancer.

In conclusion, cancer may feel like something out of our control, but lifestyle choices play a major role. By focusing on healthy eating, regular exercise, adequate sleep, stress management, avoiding harmful substances, and regular checkups, individuals can significantly reduce their cancer risk. Awareness, dedication, and small consistent efforts can prevent nearly 40 percent of cancers and promote long-term health.