Dr. Sonia Dhaka, Consultant Medical Oncology, Sohana Hospital Mohali
As an oncologist, I’ve seen the devastating impact of cancer on individuals and families. But what if I told you that many cases of cancer can be prevented through simple lifestyle changes? The World Health Organization estimates that nearly one-third of cancers can be prevented through healthy eating, maintaining a healthy weight, and regular physical activity.
The Indian Council of Medical Research has highlighted the growing link between obesity, processed foods, and rising rates of colorectal, breast, and oral cancers in India. It’s not about blaming individuals for their food choices, but about raising awareness and empowering people to make informed decisions.
During my years as a senior resident at Delhi State Cancer Institute, I noticed a pattern among patients with cancer, many had a diet rich in processed meats, refined flour snacks, and sugary drinks, and low in fruits, vegetables, and whole grains. This isn’t about pointing fingers; it’s about recognizing the impact of our daily choices on our long-term health.
The Problem: Processed Foods and Unhealthy Habits
Traditional Indian meals are being replaced by convenience foods, high in salt, sugar, and unhealthy fats. Processed meats, deep-fried foods, and ultra-processed snacks are increasingly becoming the norm. But the science is clear:
– Processed meats are strongly linked to colorectal cancer
– Excess body weight increases the risk of at least 13 types of cancer, including breast, uterine, liver, and colorectal cancers
– High salt intake is associated with stomach cancer
– Alcohol, even in moderate amounts, increases cancer risk
The Solution: Simple, Sustainable Changes
The good news is that making small changes can significantly reduce your cancer risk. Here are some practical tips:
- Return to traditional Indian meals: dal, sabzi, roti, curd, and seasonal fruits are rich in fibre and protective nutrients
- Incorporate millets and whole grains into your diet
- Aim for 30 minutes of brisk walking daily to maintain a healthy weight
- Replace sugary drinks with water
- Add one fruit to your daily diet
- Choose home-cooked food over processed and packaged snacks
Empowerment, Not Fear
As an oncologist, I treat cancer every day, but as a doctor, I’d rather prevent it. Let’s focus on empowerment, not fear. Let’s make informed choices about our diet and lifestyle because your kitchen is your pharmacy, and your plate is your prescription.
Start small this week. Make one change, and watch the ripple effect. You only have one life; live it without fear. Live it with purpose, and let food be your medicine.