This 2024, let’s take small steps towards good health and prevent cancers
By Jasrita Dhir, Director – Marketing & Communications, Karkinos Healthcare
The crisp air of a new year approaches and deciding upon a few must-do resolutions is an unmissable ritual. For many of us, 2024 can promise to be a fresh start, a chance to shed old habits and embrace healthier, happier versions of ourselves.
In this fast-paced world and in our hectic daily routines, health often gets relegated to the sidelines in the whirlwind of deadlines and obligations. Amidst the throng of gym memberships and fad diet plans, let’s not forget that there is more to maintaining good health than what meets the eye.
This year, let’s rewrite the narrative. Let’s weave health into the very fabric of our lives, not as a chore or obligation, but as a celebration of our vibrant potential. Let’s make 2024 the year we truly prioritise our well-being, not as a fleeting resolution, but as a lifelong commitment to ourselves.
From a cancer standpoint, we know that an estimated 30-50% of cancer incidence can be prevented through lifestyle modifications and proactive measures. This means that by taking control of certain risk factors, one can significantly reduce the chances of developing cancer in one’s lifetime.
This blog serves as a short guideline to taking charge of your self-care and health routines to prevent major NCDs, especially cancer. So, here are some specific and achievable goals you might want to consider for your resolution.
Consistent, sustainable steps to good health
Maintaining good health and reducing risk of cancer doesn’t require drastic lifestyle changes. In fact, small, sustainable steps can lead to big improvements in your well-being and lower your chances of developing various cancers.
At this instance we must remember that there is a looming threat from the JN 1 variant of the Coronavirus. We are therefore compelled to maintain healthier lifestyles and be resilient in adopting preventive health practices. Prioritising personal well-being is no longer optional, but essential for long-term health and navigating out of future pandemic-like uncertainties.
Here are some easy-to-implement habits you can start incorporating today:
1. Embrace a healthy diet:
Fill your plate with fresh fruits, vegetables, and whole grains. These are packed with essential vitamins, minerals, and fibre, which can help protect against various diseases, including cancer. Aim for at least five servings of fruits and vegetables per day.
Practice mindful eating by paying attention to portion sizes, savouring your food, and listening to your body’s hunger and fullness cues.
Limit processed and red meat consumption. Minimise intake of sugary drinks and high-calorie snacks. It’s best to strive for a body weight within the recommended range for your height and build.
Staying well hydrated is utmost important. Drinking plenty of water throughout the day is crucial for overall health and can help flush out toxins from your body.
2. Move your body:
Aim for at least 150 minutes of moderate-intensity exercise per week, or 75 minutes of vigorous-intensity exercise. This could be anything from brisk walking or swimming to dancing or biking. Even small bursts of activity throughout the day can make a difference.
3. Get enough sleep:
Most adults need around 7-8 hours of sleep per night. Adequate sleep helps your body repair and recharge, and it’s essential for maintaining a healthy immune system.
4. Limit alcohol and tobacco:
Alcohol consumption and smoking are major risk factors for various NCDs and cancers. If you are a smoker, this 2024, resolve to quit smoking altogether, and minimise your alcohol intake.
5. Invest in regular health checks, doctor consultations, and cancer screenings:
Periodic health checks are an essential part of maintaining good health and well-being. They provide a valuable opportunity for doctors to assess your overall health, identify potential health risks early on, and recommend preventive measures or treatment as needed.
Many diseases, such as cancer, heart disease, and diabetes, can progress silently for years without any noticeable symptoms. Regular checkups can help detect these diseases in their early stages, when they are often easier to treat and cure.
Regular cancer screenings, including mammograms, HPV DNA tests, PSA and colonoscopies (as recommended) can help detect cancer early when it’s most treatable. It is best to consult a physician on the appropriate screening for your age, risk profile suitable and schedule them regularly.
6. Adopt periodic self-examination tests:
Self-examination plays a vital role in early detection of various cancers, including breast, cervical, testicular, and skin cancer. Regularly checking yourself for any changes can be the first step towards timely diagnosis and successful treatment. But bear in mind that self-examination is not a diagnostic tool. It is a way to notice potential changes and seek professional medical advice.
Consider exploring newer technologies like DIY home-based breast cancer index tests or HPV DNA tests for cervical cancer. These tests can be done in the convenience of your home, especially for those who have a history of cancer in the family.
7. Prioritise mental health:
Your mental health is just as important as your physical health. Take care of your mental well-being by practicing self-care, connecting with loved ones, digital-detox and seeking professional help as/if needed.
Make Small Changes:
Remember, even small changes can make a big difference in your overall health and cancer prevention. Start by incorporating one or two new habits into your routine and gradually build from there.
By taking these small steps and making them a consistent part of your life, you can significantly improve your overall health and reduce your risk of developing cancer or other NCDs. Remember, it’s never too late to start making positive changes for a healthier you!
DON’T GIVE UP
New year resolutions are not to be viewed as fashion statements. Most people don’t keep up to their new year resolutions. Resolutions often fizzle out because they’re not translated into concrete steps. In fact, studies suggest that only around 8% of people actually achieve their goals. That is why it’s best to make realistic goals. Setting SMART goals (Specific, Measurable, Achievable, Relevant, and Time-bound) can be more effective.
With the right approach and mindset, you can make 2024 a year of lasting positive change.
asrita Dhir is quite enthused to be a part of the build-team at Karkinos Healthcare. In her previous role at Antara, her endeavour was to help make Antara the most trusted and loved brand for senior citizens. 