Reviewed by Dr Tapan Saikia, Head of Medical Oncology, Prince Aly Khan Hospital and Transplant Physician, Jaslok Hospital, Mumbai

Cancer is a deadly killer. It kills more people than diseases such as AIDS, malaria and tuberculosis put together. Currently, one in every eight deaths occurring worldwide is caused by cancer. Further, WHO predicts a sharp increase in the annual cancer deaths globally, from this year’s projected 7.6 million to 17 million by 2030.

While it is possible to treat some cancers in the earlier stages, in almost 75 – 80 of cases the condition is diagnosed in the advanced stages. But cancer is often the result of risk factors brought on by unhealthy lifestyle habits.

Adopting a healthy lifestyle to remove these risks can thus significantly reduce the risk of developing cancer. According to WHO regional director Shin Young-soo, simple precautionary measures can prevent 30 percent of all cancers.

So what exactly can you do to keep yourself safe from cancer? Here are five important things:

Quit tobacco
Adequate research exists to clearly spell out the connection between smoking (or chewing) tobacco and cancer. Chemicals in cigarette smoke are known to damage the genes of smoker, leading to cells in the body multiplying to cause cancer. Smoking thus greatly increases the risks of a range of cancers, including of the lungs, mouth, larynx, esophagus, liver, pancreas, stomach, kidney, bladder, cervix and bowels.

If you smoke it is important that you quit. Research has proven that the risk of lung and other cancers falls immediately, and continues to fall, after quitting.

Admittedly it can be difficult, especially if you are trying to go “cold-turkey”. Enrolling for a professional program to help you quit may be more effective. If you can’t do so, confiding in someone, such as your doctor, to help you quit may be better than trying to do so on your own.

Cut down on alcohol
Like smoking, drinking alcohol has been linked to the development of many cancers, especially of the mouth pharynx, esophagus, liver, breast and bowel. And you don’t have to drink in excess to be at risk. You are at some risk even if you drink in limitation (two glasses daily for men and one glass for women), and the more you drink, the more your risk increases. If you also smoke, the risk is that much greater.

Again, as with smoking, your risk reduces in proportion to the amount by which you reduce your intake of alcohol. While an occasional drink may not carry much risk of cancer, remember that it can increase the likelihood of yours drinking more in the future. Learning to say no now will benefit you.

Eat wisely
Doctors estimate that about 25 percent of cancer deaths are caused by unhealthy eating, along with the resulting obesity. Diet, particularly has been blamed for increased risk of cancers such as of the stomach, bowel, foodpipe, mouth and breast.

You can reduce your cancer risk by eating a healthy, balanced diet. Foods rich in fiber, vitamins A, E and C, chlorophyll, and selenium, can help to prevent the formation of free radicals in the body, which are associated with development of cancer. You can get these from a diet rich in fruits and vegetables, especially green and yellow or orange colored ones.

Certain ingredients commonly used in India such as turmeric, amrit bindu, cumin seeds and tulsi leaves are known to have anti cancer properties and using these regularly in food will also be beneficial.

As far as possible avoid red or processed meat and saturated animal fats in your diet. Also give up refined and processed foods that are rich in harmful substances such as hydrogenated fats, pesticides and additives or preservatives. And limit the amount of salt you eat.

Become more active
Obesity is an established risk factor for cancer. Obese individuals typically have higher levels of hormones such as estrogen and insulin that are linked to the development of cancers of the breast, womb, bowel, esophagus, pancreas, gall bladder and kidneys.

Including more physical activity in your daily routine can help maintain an ideal weight and thus reduce the risk for cancer. Experts suggest that exercising moderately for 30 minutes, five days in a week can help. This does not necessarily have to involve formal exercise – activities such as housework, gardening or walking pets are also fine if they cause you to exert enough so that you sweat or breath faster.

Remain alert against risks
Exercising timely caution can help you reduce your risk for many cancers. For instance cervical cancer is the result of the human papilloma virus (HPV). The infection is transmitted through sexual contact. Remaining faithful to your partner and ensuring sexual hygiene can significantly reduce your risk of cervical cancer through HPV infection. Vaccination against HPV is also available and can help to reduce the risk of this cancer. Similarly infection from helicobacter pylori, is a risk factor for stomach cancer, and taking steps to eradicate the infection can reduce your risk.

Regular screening can help to prevent complications from some cancers, e.g. cervical cytology (or pap smear) test for cervical cancer, and self breast examination or mammogram for breast cancer. Finally regular medical checkups can also help to detect signs of cancer in time and thus ensure successful treatment of the disease.