Is cancer a lifestyle disease? Everyday habits that might be affecting your health

Cancer is a daunting word that no one wants to hear, yet it affects millions of lives worldwide. While some factors, like genetics and environmental exposures, are beyond our control, the everyday choices we make can play a huge role in either increasing or reducing our risk. From what we eat to how much we move; small lifestyle habits can have a big impact. Understanding these risks and making simple changes can empower us to lead healthier, cancer-free lives.

Smoking: The leading cause of cancer

Smoking is one of the most significant risk factors for cancer, responsible for nearly 90% of lung cancer deaths. Tobacco smoke contains over 7,000 chemicals, with at least 70 known carcinogens.
Types of cancer linked to smoking:

Poor diet: What you eat matters
A poor diet is a significant contributor to cancer, accounting for about 30-35% of all cases. Unhealthy foods can lead to obesity, inflammation, and exposure to harmful substances, all of which increase cancer risk.
Foods that increase cancer risk:

Lack of physical activity: The silent risk factor
A sedentary lifestyle is a major risk factor for cancer. Regular physical activity helps regulate hormones, reduce inflammation, and maintain a healthy weight.
Cancers linked to physical inactivity:
Breast cancer – Higher estrogen levels in inactive individuals increase risk.
Colon cancer – Exercise speeds up digestion, reducing exposure to harmful substances.
Endometrial cancer – Physical activity helps regulate insulin and estrogens.
Lung cancer – Active individuals have better lung function and lower risk.
Prostate cancer – Regular exercise may help reduce aggressive forms.
Excessive Alcohol Consumption: A Hidden Danger
Drinking alcohol increases the risk of several cancers, even in moderate amounts.
Cancers linked to alcohol:
Mouth, throat, and esophagus cancer – Alcohol damages tissue linings.
Urinary bladder cancer – Long-term alcohol use increases risk.
Liver cancer – Alcohol-induced liver disease and cirrhosis raise risk.
Breast cancer – Even low alcohol consumption raises estrogen levels.
Colorectal cancer – Alcohol affects digestion and gut bacteria.
Stomach and pancreatic cancer – Chronic alcohol use promotes tumor development.
Excessive sun exposure: The skin cancer risk
Too much sun exposure, especially without protection, is a major cause of skin cancer. Ultraviolet (UV) radiation damages skin cells, leading to mutations that can cause cancer.
Types of skin cancer caused by sun exposure:
Basal Cell Carcinoma (BCC): Most common, slow-growing, and rarely spreads.
Squamous Cell Carcinoma (SCC): More aggressive, can spread if untreated.
Melanoma: Most dangerous, can spread rapidly to other organs if not detected early.
Chronic stress: A long-term threat
Chronic stress can weaken the immune system and increase cancer risk over time. Managing stress through mindfulness, exercise, and relaxation techniques may help reduce this risk.
Inadequate sleep: The overlooked risk factor
Poor sleep quality and chronic sleep deprivation are linked to an increased risk of several cancers. Sleep is essential for cell repair, immune function, and hormone regulation.
Cancers linked to poor sleep:
Breast cancer: Disrupted melatonin levels increase estrogen.
Prostate cancer: Chronic sleep disturbances raise risk.
Colorectal cancer: Inflammation and metabolic changes due to poor sleep.
Lung and liver cancer: Sleep deprivation increases oxidative stress, damaging organs.
How can you reduce cancer risk?
Quit smoking
After 5 years: The risk of mouth, throat, and bladder cancer drops by 50%.
After 10 years: The risk of dying from lung cancer is cut in half.
After 15-20 years: The risk of smoking-related cancers is almost as low as a non-smoker’s.
Eat a cancer-fighting diet
Fruits and vegetables: Rich in antioxidants, vitamins, and fiber.
Whole grains: Reduce the risk of colorectal cancer.
Legumes and nuts: Provide fiber and healthy fats.
Healthy fats (olive oil, avocados, nuts): Have anti-inflammatory properties.
Green tea and turmeric: Contain cancer-fighting compounds.
Stay physically active
The World Health Organization (WHO) recommends:
150-300 minutes of moderate exercise (e.g., brisk walking, cycling) per week, OR
75-150 minutes of vigorous exercise (e.g., running, swimming) per week.
Strength training at least 2 days a week.
Limit alcohol consumption
There is no completely safe level of alcohol regarding cancer risk. However, the less you drink, the lower your risk.
The American Cancer Society Recommends:
Men: No more than 2 drinks per day.
Women: No more than 1 drink per day.
Protect yourself from UV radiation
Use Sunscreen: SPF 30+ with broad-spectrum protection, reapply every 2 hours.
Wear Protective Clothing: Hats, sunglasses, and long sleeves help block UV rays.
Seek Shade: Avoid direct sun exposure, especially between 10 AM and 4 PM.
Avoid Tanning Beds: They emit harmful UV rays that increase cancer risk.
Check Your Skin Regularly: Look for new or changing moles, spots, or growths.
Get enough sleep
The National Sleep Foundation recommends:
Adults (18-64 years): 7 to 9 hours per night.
Older adults (65+ years): 7 to 8 hours per night.
Cancer is a tough battle, but the good news is that many risk factors are within our control. By making mindful choices, like quitting smoking, eating nourishing foods, staying active, cutting down on alcohol, protecting our skin, and getting enough sleep, we can take powerful steps toward lowering our cancer risk. Small, everyday changes can lead to a healthier future. Prevention isn’t about drastic overhauls; it’s about taking one step at a time to create a life that prioritizes well-being. The choices we make today can shape a healthier tomorrow.
Dr. Neelesh Reddy, Consultant – Medical Oncologist, Manipal Hospital Yeshwanthpur.