CARCINOGENS & LIFESTYLE MANAGEMENT

Carcinogens are substances that can cause cancer by altering cellular metabolism or damaging DNA directly in cells. Here are some common examples:

    1.  Tobacco smoke: Contains numerous carcinogens, including tar and nicotine1.
    2. Asbestos: A group of minerals that can cause lung cancer and mesothelioma2.
    3. Ultraviolet (UV) radiation: From the sun and prolonged exposure can lead to skin
      cancer2.
    4.  Processed meats: Which have been linked to colorectal cancer3.
    5.  Alcohol: In excess can increase the risk of various cancers, including liver and breast
      cancer3.
    6.  Diesel exhaust: Contains a mixture of gases and particulates that are carcinogenic1.
    7.  Certain chemicals: Such as benzene, formaldehyde, and vinyl chloride, used in various
      industrial processes1.

It’s important to be aware of these substances and take steps to minimize exposure where possible. Reducing exposure to carcinogens in daily life is crucial for minimizing cancer risk.

Here are some practical steps to take:

Avoid Tobacco and Limit Alcohol:

  • Quit smoking and avoid second hand smoke.
  • Avoid consumption of tobacco in any form.
  • Avoid or limit alcohol consumption to reduce the risk of various cancers4.

Choose a Healthy Diet:

  • Opt for a diet rich in fruits, vegetables, whole grains, and lean proteins.
  • Avoid processed meats and foods with preservatives4.

Minimize Air Pollution Exposure:

  • Ensure proper indoor air circulation at sites / premises.
  • Use masks in polluted areas or high traffic routes.
  • Keep windows closed while driving through high-traffic zones4.

Ensure Clean Water:

  • Drink filtered or cleaned water.
  •  Avoid drinking water from unreliable sources4.

Use Safe Household Products:

  • Choose natural or organic cleaning products and personal care items.
  • .Avoid air fresheners and sprays that contain harmful chemicals4.

Be Cautious with Plastics:

  • Avoid using plastic containers for hot food or drinks.
  •  Use glass or stainless steel alternatives4.

Limit Pesticide Exposure:

  • Wash fruits and vegetables thoroughly before storage and use.
  • Prefer organic produce where ever possible4.

Stay Informed and Spread Awareness:

  • Educate yourself and others about carcinogens and their sources.
  •  Advocate for healthier practices in your community4.

Implementing these changes can significantly reduce your exposure to carcinogens and
improve your overall quality of life.

Certain diets can help reduce the risk of cancer by focusing on healthy, nutrient-rich foods.

Here are some dietary recommendations:

 Plant-Based Diet:

  • Focuses on plant-derived foods like vegetables, fruits, legumes, nuts, and seeds7.
  • Reduces intake of animal products and processed foods5.

High-Fibre Diet:

  •  Includes whole grains, fruits, vegetables, and legumes6.
  • Helps maintain a healthy digestive system and reduces the risk of colorectal cancer3.

Antioxidant-Rich Foods:

  • Incorporates foods high in antioxidants, such as berries, nuts, and leafy greens.
  •  Antioxidants help protect cells from damage3.

 Low-Sugar Diet:

  • Limits sugary foods and beverages.
  • Helps maintain a healthy weight, reducing the risk of obesity-related cancers2.

Healthy Fats:

  • Includes sources of healthy fats from certain oils.
  • Avoids trans fats and limits saturated fats2.

Avoid Strong Flavour & Spices:

  • Avoid foods with strong flavours or spices that might cause discomfort3.

Take Easily digestible foods:

  • Choose easily digestible foods such as Khichdi, Porridge, Soups etc 3.

Maintain Hydration:

  •  Drink of plenty of fluids at frequent intervals and stay hydrated3.

Above dietary habits can contribute to overall health and potentially lower cancer risk.

Source: webmed.org ; health.clivelandclinic.org ; cancer.org ; timesofindia.indiatimes.com ;
mdanderson.org ; onco.com ; wellnessmunch.com

Posted by J Ravi Shanker  on 11 July 2025.