Oncologist says ‘1 in 3 cancers is preventable’; shares 5 simple lifestyle habits to reduce your risk

By Admin

20 Aug, 2025

Preventing cancer doesn’t require extreme diets or drastic lifestyle changes. According to oncologist Dr Saadvik Raghuram, small, consistent habits can go a long way in reducing your risk. In a recent Instagram post on April 30, Dr Raghuram highlighted that while genetics do play a role, lifestyle choices have an equally important impact.

“1 in 3 cancers is preventable. Not with magic. Not with mountains. But with habits,” he wrote. “These 5 small, science-backed changes you can start today to lower your cancer risk. No fear-mongering. Just facts. No extreme diets. Just doable shifts.”

He also emphasized in his video that 20 to 30% of cancers can be prevented by modifying certain lifestyle habits.

Let’s look at his five key recommendations:

1. Cut down on processed foods

Processed meats and packaged foods are linked to higher cancer risk. Dr Raghuram recommends reducing processed foods and increasing your intake of fresh fruits and green vegetables. Whole, natural foods provide essential nutrients and antioxidants that strengthen your body’s defense system.

2. Use sunscreen consistently

Sun protection isn’t just for summer vacations. Harmful UV rays can damage your skin even on cloudy days or through windows indoors. Applying sunscreen daily can significantly lower your risk of skin cancer while keeping your skin healthy.

3. Stay active daily

Regular physical activity boosts immunity, balances hormones, and reduces inflammation all factors that help protect against cancer. Dr Raghuram advises at least 30 minutes of movement daily, whether it’s walking, dancing, exercising, or simply playing with your pet.

4. Avoid prolonged sitting

Sitting for long stretches has been linked to multiple health risks, including cancer. Even if you work at a desk, make sure to take short breaks to stand, stretch, or move around. Small steps can make a big difference over time.

5. Prioritise sleep

Quality sleep helps regulate stress hormones, repair body tissues, and reduce inflammation. Aim for 7–8 hours of restful sleep every night to support your body’s natural defense system and overall well-being.

Final note

Cancer prevention is not about fear it’s about making better choices daily. These small, practical habits are manageable and sustainable in everyday life.

Disclaimer: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.