8 science-backed habits to help reduce cancer risk, according to a Harvard trained gastroenterologist

The susceptibility towards getting cancer is not only molded by genetics, but also by our habits. Continuous research and studies indicate that there are certain habits that form the core of cancer prevention. Though no single activity can assure prevention, but a combination of careful eating, regular exercise and healthy meals can definitely reduce the risk of developing most prevalent cancers.These are 8 tips that are endorsed by Dr. Saurabh Sethi, a Harvard-trained gastroenterologist. Take a look. Processed foods are filled with additives, preservatives and sugar, their frequent consumption is associated with chronic inflammation, weight gain and higher risk of cancer. Selection of whole foods can promote improved cellular health, minimizing harmful substance exposure commonly present in packaged foods, instant meals and even sweetened drinks. Individuals who consume ultra-processed foods have a 20-30% elevated risk of cancer compared to those consuming fewer.Fiber rich foods like vegetables, legumes and whole grains aid healthy digestion and nourish good gut-bacteria. A high-fiber diet has been linked with reduced risk of colorectal cancer. Fiber assists the body in removing more waste and effectively, which ultimately aids in weight loss and cholesterol levels. Each 10g of fiber per day can reduce colorectal cancer risk by 10%, reports a study. Processed meat is rich in nitrates and other additives, which have been associated with higher rates of colorectal and stomach cancers. Consuming 50g of processed meat per day, increases the risk of colorectal cancer by 18% . Most healthy fats occur in olive oil, avocado oil and seeds, which can subsequently decrease inflammation in the body. On the other hand, trans fat and certain saturated fats are associated with higher cancer risk. Studies have shown that Mediterranean-rich diet, can markedly contribute to decreasing cancer levels in the body. Olive oil particularly, is associated with 30% reduced overall cancer risk.Alcohol is Group 1 carcinogen, which means that it is a leading cause of cancer. Even moderate alcohol consumption raises the risk of breast, liver, mouth and others. Limiting or abstaining from alcohol can reduce the risk of cancer within the body. Obesity is in itself an illness and then think about placing another illness over this. Extra body fat has the potential to lead to chronic inflammation levels of the body, such as breast, pancreatic and colorectal. Centers for disease prevention and control associate obesity with at least 13 cancers worldwide.Regular exercise controls hormones, improves immunity and aids metabolism. Exercise also alleviates inflammation and promotes a healthy body weight. Even a modest amount of exercise like walking for 15-30 minutes per day has been found to decrease the risk of several types of cancer. Chronic stress and sleep deficiency can impair the immune system and disrupt hormones. Chronic sleep deprivation has been shown to contribute to a rise in the levels of inflammation in the body. Prioritizing sleep and engaging in healthy ways to reduce stress, such as meditation and spending time outdoors can support physical and mental wellbeing.