Cancer is no longer a disease that can be taken lightly. Did you know that in Sri Lankan hospitals, cancer is responsible for the second highest number of deaths?

The good news is that up to one-third of cancers can be prevented by adopting a healthy lifestyle.

Here are 6 important healthy habits that can help reduce your risk of developing cancer:

1) Avoid tobacco and smoking

Smoking introduces carcinogenic (cancer-causing) substances into the body, increasing the risk of cancers of the:

• Mouth
• Lungs
• Digestive tract

Second-hand smoke also affects people around you, including family members, increasing their risk of cancer as well.

It is estimated that about 50% of preventable cancers can be avoided by stopping tobacco use.

2) Avoid betel chewing (betel quid)

Betel quid often contains areca nut, lime, and tobacco, all of which can cause cancers of the:

• Mouth
• Throat (esophagus)

3) Avoid alcohol consumption

Alcohol contains and produces harmful substances that can damage cells and increase the risk of cancer in:

• Mouth and throat
• Liver
• Digestive system
• Breast

If you need help stopping smoking, betel chewing, or alcohol use, medical support services are available.

4) Eat a healthy, balanced diet

A proper diet plays a key role in cancer prevention.

Try to:

• Avoid processed meats (such as sausages, meatballs)
• Limit foods high in artificial colors and flavoring agents
• Reduce intake of high-fat foods such as butter and full-fat dairy products
• Limit foods high in sugar, salt, and oil
• Eat more natural foods such as vegetables, fruits, leafy greens, and fish
• When eating meat, remove visible fat and skin

5) Engage in regular physical activity

At least 30 minutes of exercise daily helps strengthen your immune system. Research shows that regular physical activity can significantly reduce the risk of developing several types of cancer.

6) Manage stress

Chronic stress can weaken the immune system, reducing the body’s ability to protect itself against diseases, including cancer.

To reduce stress:

• Engage in hobbies
• Maintain social connections
• Participate in religious or spiritual activities
• Practice relaxation and mindfulness

Preventing cancer through a healthy lifestyle is far more valuable than treating it after it develops. By making positive changes today, you are protecting both yourself and your loved ones.

Reducing your risk of cancer is a responsibility you can take control of through your daily choices.