HOW TO REDUCE YOUR RISK OF CANCER: 6 SIMPLE RULES THAT CAN SAVE YOUR HEALTH

April 7 is World Health Day. This is not only a time to reflect on your well-being, but also an important reminder of the need to take your health seriously. It’s a day to consider how daily habits can play a crucial role in the development of various diseases, including cancer. Even small lifestyle changes can significantly reduce the risk of this dangerous illness. Together with Galina Sergeevna Alekseeva, Doctor of Medical Sciences and Deputy Director General of the National Medical Research Radiological Centre of the Ministry of Health of the Russian Federation, we share simple yet effective steps that can help you and your loved ones reduce cancer risk.

Don’t smoke.

Smoking is the leading risk factor not only for lung cancer but for at least 20 types of malignant tumors, including cancers of the stomach, pancreas, breast, and bladder. Every second smoker dies from lung-related diseases, including cancer. World Health Day is the perfect opportunity to quit this harmful habit today.

Avoid alcohol.

Alcohol consumption is a major risk factor for cancer. There’s a common misconception that “moderate” drinking is safe, but scientific research has shown that any amount of alcohol increases the risk of several cancers, including liver, breast, and colorectal cancer.

Limit sun exposure and tanning.

One of the most aggressive cancers — melanoma — spreads quickly and affects other organs. Extra caution should be taken if you have a family history of melanoma or genetic predisposition. Avoid sun exposure between 11 AM and 4 PM, when UV radiation is strongest. Use sunscreen with SPF 30 or higher, especially for children. Also, monitor any moles on your body and consult a doctor if you notice changes.

Eat well and in moderation.

A diet high in fatty, spicy, or smoked foods can raise the risk of stomach and colon cancer. Harmful substances like carcinogens can form during smoking or charring of foods. Choose lighter, healthier options like fresh vegetables, fruits, fish, poultry, and whole grains. A balanced diet rich in plant-based foods, protein, and fiber is key to prevention.

Be mindful of sexual health.

Human papillomavirus (HPV) is one of the main causes of cervical cancer in women. It’s transmitted sexually and can cause cell changes in the cervix that may become cancerous. Regular gynecologist visits and timely screening significantly increase the chances of early detection and prevention. Women should start seeing a gynecologist from age 18 or the beginning of sexual activity. A Pap test (cytology screening) can detect precancerous changes at the earliest stages.

Stay physically active.

Physical activity is one of the most important ways to reduce cancer risk and prevent other non-communicable diseases. Regular exercise improves metabolism, strengthens the immune system, and helps regulate hormones. You don’t have to join a gym right away — start with simple activities like walking, swimming, yoga, or light home workouts. The key is to make movement part of your daily routine. Even 30 minutes of moderate activity a day can significantly lower the risk of developing cancer.