– A Conversation with Dr. Sharmila
When we think of cancer prevention, most of us either feel confused or overwhelmed by picturing big hospitals, treatments, and complex medical terms, but the questions remain the same in our heads: why cancer happens, and what can we do to prevent it?
The truth is, prevention starts much earlier, and it’s in our everyday choices, like what we are cooking in our kitchen, how often we are moving our body, and even how well we are prioritising our sleep cycle.
These small, daily habits can either reduce or quietly increase our cancer risk.
To understand the topic in detail, we had the privilege to speak with Dr. Sharmila about some simple and everyday changes we can make to reduce our cancer risk.
1. Fix your Daily Routine:
A lot of people ask how to prevent cancer, and the real answer often lies in your daily habits, says Dr. Sharmila.
She highly recommends:
- To perform 45 minutes of any physical activity daily.
- 8 hours of quality sleep.
- Following the circadian rhythm, which means an early to bed and early to rise strategy.
- Eating a balanced meal rich in proteins, anti cancer foods like coloured fruits and vegetables.
- Moderate usage of salt, sugar and oil.
These habits not only reduce your cancer risk but also help balance your hormones, reduce the risk of inflammation, and support your immunity as well.
2. What You Eat Can Heal or Harm:
Your diet plays a major role in preventing cancer. Dr. Sharmila emphasises on avoiding oily, fried, and packaged food items that are so easily accessible these days that we don’t even realise the bad effects of it. These foods often result in weight gain and contain carcinogens, substances known to increase the risk of cancer in the long run.
Instead, she advises planning your daily meals around anti-cancer foods and try to have home cooked meals as much as possible by including these foods.
Foods that prevent cancer:
- Leafy greens (spinach, kale)
- Coloured fruits (berries, pomegranate, oranges)
- Cruciferous vegetables (broccoli, cauliflower)
- Whole grains and different types of legumes
These anti-cancer foods are rich in antioxidants and fiber, which helps in preventing cancer buildup. Other than this, it also helps our body detox and supports healthy cell repair.
3. Movement Matters More Than You Think:
“Yes, regular movement lowers your cancer risk,” Dr. Sharmila confirms.
How? Because obesity is linked to several cancers, including breast, uterine, pancreatic, and gallbladder cancers. Staying active helps regulate weight, hormones, and immune response. You can also start your fitness journey with Habuild.
So if you’re wondering what can be the real causes of cancer, it’s majorly the sedentary lifestyle and chronic inflammation that are on the list.
4. Rest and take Less Stress:
“We usually underestimate how much sleep and stress management affect our body,” says Dr. Sharmila.
Your body needs rest to recover from the daily activities. Sleep is when the body heals.
If you have a poor sleep cycle, it can disrupt your natural hormone cycles, weaken your immune system, and increase stress (cortisol level) in your body, all of which contribute to cancer risk factors.
So if you’re working late nights, compromising on your sleep, skipping rest, and constantly stressed, you’re unknowingly inviting illness. That’s why it is important to pay attention to your mental health as well.
5. What Causes Cancer: Tobacco/ Alcohol?
Tobacco is the number one cause of head and neck cancers in India. In a lot of cases smoking also contributes to increasing your risk for lung, bladder, stomach, and liver cancers. She also mentioned that even small quantities of alcohol daily can also raise your cancer risk. But if you are socialising at infrequent intervals, it may not add to the risk.
“If you want to know how to prevent cancer, the first step is to limit /avoid alcohol and tobacco intake,” Dr. Sharmila says firmly.
6. Avoid Certain Habits:
Dr. Sharmila shares a few common practices that can quietly increase your cancer risk:
- Chewing betel nut or paan can increase the risk of oral cancer.
- Eating only meat based diets and avoiding foods that prevent cancer like vegetables and fruits, can increase the risk of colon cancer.
- Consuming too many processed or preserved foods is linked with carcinogens, so try to avoid that as well.
The key takeaway is to limit/ avoid these food items in your regular diet.
7. Maintain your Weight:
“Maintaining a healthy weight lowers your risk for multiple cancers, like breast or colon cancer,” says Dr. Sharmila.
It’s not just the weight we are talking about here, but it’s the extra fat that we are gaining with it. The fat tissue produces excess estrogen and inflammatory markers, both of which can contribute to cancer cell growth.
8. Adopt a Healthier Lifestyle, From The Very Beginning:
It’s never too late to adopt cancer preventive habits, but the earlier you begin, the better. “Habits that are formed in childhood tend to stick with you always,” she said.
Adults have their own way of living, and changing habits and patterns can be difficult for them to adapt to. So it’s better to start good habits from early childhood.
9. Don’t Skip Your Screenings:
Even if you feel perfectly healthy, routine screenings are a must:
Self breast examination and screening mammograms at regular intervals as suggested by your doctor is the first step to take the best preventative action, not just for cancer but for your overall health as well.
These tests help catch cancer in early or even precancerous stages.
10. Bonus Tips that You Can Start With:
If you’re ready to reduce your cancer risk, Dr. Sharmila recommends starting with these:
- Quit any tobacco or alcohol use.
- Cut down on junk food and processed food items.
- Prioritise anti-cancer foods like vegetables and fruits.
- Add up protein to your diet for muscle building.
- Stay active and maintain a healthy weight.
Conclusion: Your Lifestyle Is Your Power
Many people ask us what causes cancer, and while not everything is in our control, lifestyle plays a massive role. By being mindful of our habits and adopting a healthier lifestyle, we can lower the cancer risk factors easily. Take your first step toward better health. Join us for our free yoga sessions and feel the difference.
So next time you wonder where to start? Look at your plate, your routine, and your habits. Your power to heal is present in the small things you do every day.
And the best cancer prevention strategy?
It’s a lifestyle filled with nourishing food, proper rest, and wholesome, joyful moments.
