Cancer cases are rising exponentially among millennials and Generation X and the growing threat among youth could be linked to obesity, poor diet, environmental factors, lack of exercise and poor sleep. A study published in medical journal The Lancet reported an increase in diagnosis of 17 types of cancer in young including gastric cardia, small intestinal, Estrogen receptor-positive breast, ovarian, Liver and intrahepatic bile duct in women, colon and rectal, Uterine corpus, Gallbladder and other biliary, Kidney and renal pelvis, Pancreatic, Myeloma, leukemia among others.
The reasons behind rise in cancer among young people are “poorly understood” as per Lancet.
While one cannot fully guard against genetic or environmental factors, making positive changes in the lifestyle can greatly cut your cancer risk and improve your general health, says Macmillan Cancer Support.Here are top lifestyle changes youth should make to reduce cancer risk:

1. Lose weight

There has been a rise in obesity-related cancer in the recent decades. Excess weight can put one at risk of deadly cancers such as colorectal, endometrial, kidney, esophageal, pancreatic, liver, and gallbladder cancer. By reducing weight through healthy lifestyle interventions, you can naturally cut risk of cancer.

2. Adopt a plant-based diet

Adding nuts, fruits, whole grains, tofu, legume and other plant-based foods can keep cancer away. Eating a plant-based diet can reduce cancer chance to 47%, as discovered by a new research by UC Scan Francisco. According to this study, men with prostate cancer could greatly reduce chances of the disease worsening by eating more fruits, vegetables, nuts and olive oil.

3. Stop sitting for long hours

One of the reasons behind dramatic rise in cancer cases could be our growing tendency towards sedentary lifestyle. Sitting for long hours like 10-12 hours could be increasing our cancer risk in a range of ways. According to MD Anderson Cancer Center, the most sedentary individuals had an 82% higher risk of cancer mortality compared to the least sedentary individuals.

4. Skip processed foods

Chips, burgers, pizza, Cola and samosa have become a way of our life. Ultra-processed food and drinks are indirectly linked to cancer risk due to increased levels of sugar and sodium, which can lead to weight gain and obesity. “Eating these ultra-processed foods that are high in calories and low in nutritional value can increase your cancer risk by causing weight gain and obesity.

5. Eat loads of fibre and drink water

High-fat and low-fibre diets can be wreaking havoc on your health as they can put you at the risk of many cancers including bowel, lung, prostate and uterine cancers. Adding fibre-rich fruits, vegetables, nuts and seeds in your diet can ward off cancer risk. Apart from that make sure to consume 8-10 glasses of water.

6. Avoid peak hour sun

Sun’s harmful rays can also raise your cancer risk. Too much UV radiation from the sun can damage DNA in your skin cells and cause skin cancer. Use sunscreen and avoid stepping out between 12pm-5pm when sun’s rays can directly penetrate your skin.

7. Eat homemade food

Homemade meals offer us the flexibility to customize our food to our preferences. We can also be mindful of cooking methods and to limit oil and salt intake. Ayurveda also advocates for consuming freshly prepared food, as it preserves nutrients. Low in calories and high in fibre, homemade food can play a vital role in preventing various diseases, including cancer.

8. Quit smoking and drinking

The best thing you can do to cut cancer risk is getting rid of harmful habits like smoking and drinking. People who smoke and also drink alcohol are at a higher risk of mouth and upper throat cancers. When consumed together, the risk goes up significantly.