Cancer touches almost everyone, whether personally, in a family, or in a community. The journey can be overwhelming, but what’s often missed is the power of prevention. Medical research shows that up to 30–50% of all cancer cases are preventable with conscious daily habits. Yet behind every statistic is a real person making these choices, often in small, but courageous ways every day.

Here are 12 everyday habits to lower your cancer risk.

1. Eat More Vegetables & Whole Foods

Color your plate with plants. Science confirms that a diet rich in vegetables, fruits, and whole grains helps shield cells from damage.

2. Maintain a Healthy Weight

Carrying extra weight increases the risk of various cancers, especially breast, colon, and pancreatic cancer. Staying active and making mindful food choices has empowered countless survivors to take back control, even after diagnosis.

3. Cut Back on Processed Meats

Foods like bacon, sausage, and hot dogs are linked with higher rates of colorectal cancer. Choosing fish, beans, or grilled chicken isn’t just healthier — it’s a kindness to your future self.

4. Limit Alcohol

Moderation matters! Drinking less means a lower risk for several cancers. The guideline is clear — no more than one drink a day for women, two for men.

5. Stop Smoking 🚭

Tobacco causes over 14 types of cancer and quitting at any age saves lives.

6. Get Moving 🏃‍♀️

Exercise isn’t just for athletes. Walking, dancing, and gardening all count, and just 30 minutes a day can cut your risk.

7. Protect Your Skin ☀️

A simple habit — wearing sunscreen and covering up can prevent most skin cancers.

8. Know Your Family History

Sharing family medical history can help you and your doctor tailor a prevention and screening plan. Many survivors say “getting checked early” made all the difference.

9. Get Vaccinated

Vaccines like those for HPV and Hepatitis B protect against infections that can cause cancer, especially cervical and liver cancer.

10. Attend Your Screenings

Mammograms, colonoscopies, and pap smears save lives by finding cancer when it’s easiest to treat.

11. Listen to Your Body

Unusual fatigue, a new lump, or unusual bleeding?
Don’t wait! See a doctor!
Early intervention is often key to beating cancer.

12. Prioritize Sleep 😴

Quality sleep supports the immune system and gives the body time to heal. Experts recommend 7-8 hours per night.
Your body (and mind) will thank you.

Real Hope, Real Impact

Changing long-held habits is hard. But every step toward prevention, big or small, matters.

The power to lower your cancer risk is real and within reach.

This journey begins with a single habit, a supportive community, and the commitment to care deeply for yourself, one day at a time.


Bengal Oncology Research & Care Initiative
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