Nutrition

Proactive for her

PCOS is the most frequent hormonal disorder in menstruators. Its symptoms include chronic inflammation, irregular menstrual cycles, increased body hair, and hormonal abnormalities such as excess testosterone (androgens) and insulin resistance.
<h2>PCOS and Diet</h2>
Back in the day, the elders in our families would constantly press on eating clean. By clean, they meant home-cooked food, for they knew its benefits. Where we went for foods that appealed more to our taste buds, our parents fed us foods that’d keep us healthy in the long run. As PCOS has become a common concern for many of us, the right nutrition and lifestyle can help us manage it well. Let’s understand if our Indian meals can actually put us at an advantage when it comes to managing our PCOS. 
<h2>The Great Indian Diet and PCOS</h2>
The Indian diet is extremely diverse, with various grains, green leafy vegetables, seasonal fruits and varied combinations of recipes, making the absorption of nutrients easier for the body and offering several other benefits. Traditional Indian meals are nutrient-dense. They strengthen our immune system, and help manage body weight and blood sugar levels, all of which reduce the risk of illness. Indian spices and herbs have antioxidant and anti-inflammatory characteristics that aid in the management of PCOS symptoms. Probiotics are abundant in fermented foods such as idli, dosa and curds, which are some of the staples in the Indian diet. They help keep our digestive system healthy. Snacks such as makhana, and roasted chana are among low-calorie and healthy alternatives to packaged namkeens, which are typically rich in preservatives and hardly offer any health benefits. These are what precisely makes the Indian diet great for PCOS. Let us understand broadly the dietary requirements in PCOS:
<h3>1. Low GI Foods</h3>
Meals with a low GI are digested more slowly by the body, which means they do not cause insulin levels to increase as much or as rapidly as foods with a higher GI. Low GI foods include broccoli, cucumber, peanuts, beans, cherries etc. A well-balanced meal with rice, rajma, and cooked sabzi along with cucumber raita can help you maintain your blood sugar levels. 
<h3>2. Healthy Fats</h3>
Fats are essential for our body to maintain hormonal health as well as restore your skin and hair health. Foods such as avocados, coconuts, olive oil, unsalted nuts, and seeds including walnuts, flaxseeds, pistachios, almonds, sunflower seeds, and pecan nuts are all good sources of healthy fats. 
<h3>3. Antioxidant-rich diet</h3>
Since women with PCOS are more likely to have low-grade inflammation and increased insulin resistance, this leads to increased inflammatory markers in your body causing PCOS symptoms to worsen. A wide variety of vegetables, whole grains, and fruits and a few spices such as turmeric and clove are among the finest anti-inflammatory and antioxidant-rich foods groups. 
<h3>4. Vegetables</h3>
Our moms would remind us to have green leafy vegetables back in our childhood. Green leafy vegetables are highly effective in keeping your PCOS symptoms under control. The nutritional benefits of spinach, amaranth, french beans, capsicum and broccoli can reduce PCOS symptoms such as irregular periods, sudden change in weight etc. They are rich in antioxidants and help in maintaining blood sugar levels as well as unexplained food cravings which aids in the reversal of insulin resistance and inflammation. Just reminded me of bhindi masala and baingan bharta - two of my most favourite dishes that are great in taste and greater for PCOS!
<h3>5. Pulses</h3>
Pulses are a powerhouse of nutrients, and that's because they're high in protein, fibre, vitamins, and minerals, all of which can help many prevent lifestyle disorders such as PCOS and Type 2 diabetes. Pulses help us maintain good hormonal health and blood sugar levels. Make sure to add different varieties of pulses to your meals. Pulses are low in glycemic index and high in fibre and protein, providing us with all the essential nutrients, keeping us satiated for a long time and preventing sugar cravings. If you want to manage your PCOS symptoms, make sure to add pulses to your day! 
<h3>6. Nuts and Seeds</h3>
Nuts and seeds are high in hormone-healthy nutrients, including fatty acids and Omega-3. This can help in weight management and regulate our hormones. They are high in protein, fibre, antioxidants, vitamins, and minerals, all of which help reduce PCOS symptoms. For example, snacking on dry-roasted and mildly salted nuts whenever we feel hungry instead of oily and processed foods can be a great choice if you have PCOS. 
<h2>Conclusion</h2>
PCOS symptoms can only be managed well if we take care of our lifestyle, diet, physical activity and sleep - all of which are equally important. Diet is essential for maintaining a healthy weight and managing PCOS symptoms. If you or someone you know has PCOS, ensure they follow a nutritionist-recommended food plan that has all the critical nutrients in the right quantity! 

Disclaimer: This information is educational and should not be construed as medical advice. Please consult your doctor before making any dietary changes or adding supplements. <a href="https://bit.ly/3bQlBcZ" target="_self"><ins>Proactive For Her</ins></a> is a digital clinic for women, offering accessible, personalised, and confidential healthcare solutions. We offer outpatient care, diagnostic services and programs for various health concerns of Indian women across their lifetime - from puberty to pregnancy to menopause.

To effectively manage PCOS symptoms, it is important to maintain a healthy lifestyle that includes a balanced diet, regular physical activity, and sufficient sleep. Diet is especially crucial for maintaining a healthy weight and controlling PCOS symptoms. If you or someone you know has PCOS, it is recommended to follow a nutritionist-approved meal plan that includes all necessary nutrients in the appropriate amounts.

An Indian Diet for PCOS

Have you ever enjoyed a great meal just to find yourself feeling uneasy a while later? I have! (not once, but a handful of times). Until recently, I wasn’t sure why because it certainly wasn’t a food allergy - I knew that if I were allergic to something, the reaction would have been much worse. It’s a good thing that I spoke to a nutritionist to understand what could possibly be causing this issue. I explained to her my symptoms, the foods that I ate and the doubts that I had. That’s when I realised that I may be ‘intolerant’ to certain foods. 
<h2>So what’s food intolerance? </h2>
When you are intolerant to certain foods, your body has a tough time trying to digest them. This can then make you feel uneasy and present itself through symptoms like bloating, diarrhoea and abdominal pain. Despite the presence of these symptoms, folks often tend to overlook them. But why is that so? 
‘These symptoms are usually mild to moderate, causing people to often ignore it’ says <a href="https://www.proactiveforher.com/physician-profile/mrinmoye-sinha?utm_source=website&utm_medium=referral&utm_campaign=blogs" target="_blank"><ins>Mrinmoyee Sinha</ins></a> - a body-positive nutritionist at Proactive For Her. The key is to understand that your body is still sensitive to these foods and it is always best to avoid them to ensure your wellness in the long run. 
<h3>Is Food intolerance the same as a food allergy? </h3>
Most people tend to use these terms interchangeably, but in reality, they are quite different. A food allergy affects your immune system while a food intolerance affects your digestive system. When you have a food allergy, it can often be clear that you have it. A true food allergy can attack your immune system causing symptoms that can be life-threatening. Food intolerance on the other hand primarily affects just the digestive system causing milder symptoms. So this means that there’s a good chance you can consume foods that you are intolerant to in mindful quantities - and be alright! The catch is, to do this you still need to know the foods you are intolerant to.
<h2>What are the symptoms one should watch out for? </h2>
If you are intolerant to certain foods, you may start to experience symptoms as soon as the food makes its way through the digestive tract - this means that you will likely experience the following symptoms within a few hours of having your food.
<ul>
<li>Abdominal pain</li>
<li>Diarrhoea</li>
<li><a href="https://my.clevelandclinic.org/health/diseases/7314-gas" target="_self">Gas</a> and bloating</li>
<li>Headaches or migraines</li>
<li>Heartburn</li>
<li>Nausea</li>
<li>Upset stomach</li>
</ul>
<h2>How is food intolerance diagnosed? </h2>
Food intolerances are more common than we think. For example, it is estimated that up to 68% of the world population could have some degree of lactose intolerance. The best way to know if you are intolerant or allergic to certain foods is by getting a blood test. Our team at Proactive For Her put together a <a href="https://proactiveforher.com/health/pages/food-intolerance/?utm_source=website&utm_medium=referral&utm_campaign=blogs" target="_blank"><ins>food intolerance test </ins></a>that checks for over 200+ foods including a comprehensive set of dairy products, fruits, nuts, vegetables, cereals and much more. This is a test that helps measure your body’s immune response to certain foods. A higher than normal IgG reactivity could indicate a possibility that your symptoms could be caused by a specific food. The test will categorise foods into “elevated”, “borderline” and “normal” based on the antibody reaction that was detected. Our nutritionist can then work with you to tailor a diet plan for you accordingly.
<h2>How do you manage your food intolerance? </h2>
While getting tested is your first step, the crucial step is to learn to plan your meals according to your test results. The best way forward is to speak with a body-positive nutritionist to help you understand the essential nutrients your body needs, tweak your diet respectively, learn great alternatives to foods you may be intolerant to and most importantly, be consistent with it.

Disclaimer: This information is educational and should not be construed as medical advice. Please consult your doctor before making any dietary changes or adding supplements.
<a href="https://proactiveforher.com/?utm_source=website&utm_medium=referral&utm_campaign=blogs" target="_self"><ins>Proactive For Her</ins></a> is a digital clinic for women, offering accessible, personalised, and confidential healthcare solutions. We offer out-patient care, diagnostic services and programs for various health concerns of Indian women, across their lifetime - from puberty to pregnancy to menopause.

Learn about food intolerance and food allergy and the ways to diagnose and manage it. 

What You Need To Know About Food Intolerance 

In the past, chickenpox, measles, polio and many other infectious diseases have affected millions worldwide. However, the number of cases has significantly declined after science found vaccines for these diseases and mass vaccinations were promoted. During vaccination, weakened or killed germs are administered that trigger an immune response in the body. This process strengthens your immune system training it to create antibodies against the virus. Thus, your body is prepared to protect you against those specific infections before you get exposed to them. 
Some viruses like human papillomavirus and hepatitis B virus can cause cancers. Human papillomavirus (HPV) is the major cause of cervical cancer, the second most common cancer affecting women in India after breast cancer. There are more than 100 types of HPV. Two of those—HPV 16 and HPV 18 are high-risk HPV types and are known to cause most cancers, including cervical, anal, vaginal, vulvar, penile and throat cancers. Not many are aware that vaccines are available to prevent the cancers caused by these HPV strains. 
<h2>Are there vaccines that can prevent cancer? </h2>
Although you cannot prevent all cancers, you can reduce the risk of getting them with regular screenings and crucial lifestyle interventions. However, it is possible to prevent yourself from cancers caused due to the human papillomavirus with the HPV vaccine. Similar to other immunizations, this safe and highly effective vaccine helps the immune system build antibodies that can fight against most human papillomavirus strains. Hence, it promises 95% efficacy in preventing cervical cancer.
<h2>Are cancer vaccines recommended?&nbsp;</h2>
People having an HPV infection are highly susceptible to developing cancer. If you get the HPV vaccine before getting exposed to the virus, you can prevent yourself from cancers caused by HPV. Therefore, it is recommended to take the vaccine between the age group of 9-26 years. In India, the vaccine can be taken up to 45 years of age, but only after getting approval from your healthcare provider. Anyone above 45 years may not be eligible for the vaccine as it has not proven beneficial for older age groups. 
However, you must avoid the HPV vaccine if: 
<ul>
<li>You are pregnant </li>
<li>You are moderately or severely ill </li>
<li>You have severe allergies, including an allergy to yeast and latex</li>
<li>You have had life-threatening allergic reactions to any component of the vaccine or a previous dose of the HPV vaccine</li>
</ul>
How do I know if I am eligible for the cancer vaccine? Many determining factors can decide your eligibility for the vaccine. 
Age: Your age does make a difference in the effectiveness of the HPV vaccine. 
<ul>
<li>9-14 years: The HPV vaccine is most effective for boys and girls in this age group. </li>
<li>15-26 years: If you haven’t been vaccinated as a child, it is still ideal to get the vaccine by 26 years.</li>
<li>Up to 45 years: In 2008, the National Technical Advisory Group on Immunisation (NTAGI) approved the age limit to be increased to 45 years. However, if you are older than 26 years, it is recommended to meet with your healthcare provider to learn about the pros and cons of the HPV vaccination before getting it.  </li>
<li>Above 45 years: The HPV vaccine is generally not administered to individuals above 45 years as there are no proven benefits of it at that age. </li>
</ul>
Gender: Your gender does not matter for taking the HPV vaccine. Men, women and individuals of all other genders can protect themselves against this virus and significantly lower their risk of cancers caused by it. 
Sexuality: Women who have sex with women can get an HPV infection too. Hence, it is recommended they get vaccinated too. Men who have sex with men are at a higher risk of anal cancer. Preventing yourself from HPV can help eliminate this risk and reduce cancer cases overall. 
Relationship status: It is ideal to get vaccinated against HPV when you are not sexually active, as the virus is commonly transferred by having vaginal, anal, or oral sex with someone with the virus. So, taking it before you become sexually active ensures there has been no sexual transmission of the virus. However, if you are already sexually active, you and your partner can still get the vaccine. Although the HPV vaccine cannot treat an existing HPV infection, it can prevent you from the ones you are not exposed to already. 
<h2>What else can I do to prevent myself from cancer?&nbsp;</h2>
Cancer prevention includes being aware of your choices, adopting healthy lifestyle habits and prioritising your health at the right time. 
Quit tobacco: It is well-known that tobacco in all forms, including secondhand smoke, is linked to many cancers. Quitting it may be hard, but hugely beneficial for your health in the long run. 
Limit alcohol consumption: Regular and excess consumption of alcohol increases your risk of cancer apart from causing various chronic diseases. Talk to your healthcare provider about the amount of alcohol that is safe for you to drink.  
Eat a healthy diet: Have a balanced diet with plenty of plant sources, including fruits, vegetables, whole grains, and more. Avoid refined, junk and oily foods; and heavily processed foods and meats.  
Maintain a healthy weight: Obesity is one of the major causes of many cancers. Eating healthy and being physically active can help you stay fit.  
Protect yourself from the sun: You can prevent skin cancers if you protect yourself from the UV radiation of the sun. 
Get vaccinated: Human papillomavirus (HPV) is the most common sexually transmitted infection (STI) that, if left untreated, can develop into genital warts and cancer. One of the most effective ways to prevent it is getting the HPV vaccine between 9-45 years of age.  
Adopt safe sex practices: Having unprotected sex puts you at risk of contracting HPV and other STIs. Hence, you must always use condoms for oral, vaginal or anal sex, as that is the only way you can protect yourself from STIs.  
Go for regular health checkups: Most of us go for a health checkup when we notice new symptoms in the body. However, to prevent any serious issues such as cancer, it is better to go for annual health checkups and be in sync with your health.  
Start screening tests: A few screening tests have shown to reduce cancer deaths, such as mammography, pap tests and HPV testing. Talk to your healthcare provider to understand when to start these tests and their frequency.  
<h2>Conclusion</h2>
Cancer prevention is still developing, but following the existing prevention tips can significantly reduce your cancer risk if not eliminate it completely. Healthy lifestyle choices, vaccination, and screening tests are simple ways to prevent cancer. 
Disclaimer: This information is educational and should not be construed as medical advice. Please consult your doctor before making any dietary changes or adding supplements.
<a href="https://bit.ly/3bQlBcZ" target="_self"><ins>Proactive For Her</ins></a> is a digital clinic for women, offering accessible, personalised, and confidential healthcare solutions. We offer outpatient care, diagnostic services and programs for various health concerns of Indian women, across their lifetime - from puberty to pregnancy to menopause.

Arm yourself with the knowledge you need when it comes to beating cervical cancer. 

Cervical cancer: Prevention at your fingertips 

<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3385284/" target="_self"><ins>Cervical cancer</ins></a> is caused by many factors, however, HPV is only one of them. For cervical HPV infection to develop into cancer, additional cofactors are required. Co-infection with other viruses, immunosuppression, low socioeconomic status, poor hygiene, and a diet low in antioxidants are other likely cofactors. Long-term use of hormonal contraceptives, high parity, early initiation of sexual activity, multiple sex partners, tobacco use, and co-infection with HIV have been identified as established cofactors. Although they have not yet been specifically defined, host genetic and immunological characteristics as well as viral factors including viral integration, viral load, and type variations are anticipated to have a significant role. Recognising that most <a href="https://www.fogsi.org/wp-content/uploads/2018/03/FOGSI-GCPR-March-2018-final.pdf" target="_self"><ins>cervical cancer</ins></a> cases in India manifest after the age of 30 years, regular medical checkups and screening should be started between 25-  30 years. While HPV testing is the best method, all the screening tests, namely, HPV, cytology, co-testing with both HPV and cytology, and Via, are other options available today. Primary prevention with the HPV vaccine is strongly recommended and screening must continue after vaccination too. Regular screenings using Pap tests and human papillomavirus (HPV) testing to identify any precancers and cure them can frequently avoid cervical cancer. Additionally, it can be avoided by getting the HPV vaccine. Here are five top things you can do to prevent the risk of cervical cancer:
<h2>1. Timely Vaccination</h2>
The <a href="https://www.fogsi.org/wp-content/uploads/2018/03/FOGSI-GCPR-March-2018-final.pdf" target="_self"><ins>FOGSI</ins></a> has given the HPV vaccination Gardasil and Cervarix the go-ahead to prevent cervical cancer in people between the ages of 9 and 45 that is brought on by HPV. Your doctor will help you understand the efficacy of the vaccine, possible side effects and the need for regular screening despite taking the vaccine. It must be considered that the HPV vaccine does not treat pre-existing infections or disorders; it only prevents future HPV infections. Because of this, getting the HPV vaccination before being exposed to the virus has the best results.
<a href="https://bit.ly/3OYfNfE" target="_self"><ins>Click here</ins></a> to get doctor-verified answers to the most commonly asked questions about HPV. 
<h2>2. Screening </h2>
Routine screening tests are the best approach to guarantee that doctors identify cervical cancer early. An HPV or Pap Smear can be performed by a physician. They can even take both tests simultaneously, which they will refer to as a co-test.
Every 3-5 years, women between the ages of 25 and 65 who have a cervix should ask their doctor for cervical cancer screening via a Pap or HPV test.
HPV test: The World Health Organisation (WHO) claims that HPV is responsible for 99% of instances of cervical cancer. People can get the virus HPV, which is quite prevalent, through intercourse. It is significant to highlight that almost everyone who engages in sexual activity contracts HPV and that the majority of instances do not result in cancer. The HPV infection is often within the immune system's control. The HPV test looks for the presence of high-risk HPV strains in the cervical cells. It is recommended every 5 years if used as the primary method of cervical cancer screening. 
PAP exam: This test is occasionally referred to as a PAP smear. The cervix's cells are examined for precancerous alterations during the test. If untreated, these cells might develop into cancer. A Pap exam is recommended every 3 years if used as the primary method of cervical cancer screening.

<h2>3. Eating right and exercising</h2>
Your risk level can significantly decrease with a healthy diet and consistent exercise. Include whole grains, fresh produce, and fresh veggies and fruits in your diet. They include phytochemicals and antioxidants that can aid in halting the development and spread of cervical cancer. Consume fruits like guava, amla, and kiwi, which are high in vitamin C since they are strong sources of antioxidants. If you want to take any dietary supplements, ask your doctor if you may.

<h2>4. Eliminating smoking</h2>
Smoking can result in a number of cancers, including cervical cancer. Smoking tobacco can impair the immune system, which makes it more difficult for the body to eradicate cancer cells. These toxins can also alter or damage a cell's DNA, which can lead to the onset of a tumour. The immune system and the body's capacity to fight cancer may be compromised if nicotine and other chemicals from tobacco enter the cervix through semen.

<h2>5. Using protection while  having sex</h2>
Sexual contact can be risky. Females who began sexual activity before the age of 18 and those who have had six or more sexual partners are more likely to get HPV, according to the National Cancer Institute. Therefore, it helps to prevent HPV infection by using a barrier form of birth control, such as a condom or dental dam.  Read: <a href="https://proactiveforher.com/blogs/hpv/5-questions-to-ask-your-gynaecologist-if-you-havent-already" target="_self"><ins>Top 5 questions to ask your gynaecologist.</ins></a>
Note: A person can still get HPV through skin-to-skin contact - meaning that condoms and dental dams cannot provide complete protection but do reduce the risk significantly.&nbsp;

Disclaimer: This information is educational and should not be construed as medical advice. Please consult your doctor before making any dietary changes or adding supplements.
<a href="https://bit.ly/3bQlBcZ" target="_self"><ins>Proactive For Her</ins></a> is a digital clinic for women, offering accessible, personalised, and confidential healthcare solutions. We offer outpatient care, diagnostic services and programs for various health concerns of Indian women, across their lifetime - from puberty to pregnancy to menopause.

Cervical cancer, mainly caused by Human Papillomavirus infection, is one of the most common healthcare concerns among women across the world. Read on to know the top 5 things you can do to prevent this from our experts. 

Top 5 things you can do to prevent cervical cancer  

<h2>1. Quit the use of tobacco </h2>
According to <a href="https://www.who.int/india/news/detail/09-02-2021-india-loses-1-of-its-gdp-to-diseases-and-early-deaths-from-tobacco-use-finds-who-study#:~:text=In%20India%2C%20tobacco%2Drelated%20cancers,Indian%20Council%20of%20Medical%20Research.&text=(3)%20indirect%20mortality%20costs%20of,deaths%20attributable%20to%20tobacco%20use.&text=The%20estimated%20economic%20cost%20of,of%20GDP%20in%202017%E2%80%9318." target="_self"><ins>a recent 2020 study by the Indian Council of Medical Research</ins></a>, 27% of India’s cancer cases are caused due to regular use of tobacco. Apart from the widely known risk of lung cancer, tobacco use also causes cancers of the mouth and throat, voice box, oesophagus, stomach, kidney, pancreas, liver, bladder, cervix, colon and rectum, and even a type of leukaemia. Exposure to secondhand smoke can also be damaging to your lungs. The good news is that stopping smoking and other tobacco use can play a significant role in preventing cancer. <a href="https://www.cdc.gov/tobacco/campaign/tips/diseases/cancer.html#:~:text=Within%2010%2D15%20years%20after,lung%20cancer%20drops%20by%20half.&text=Within%2020%20years%20after%20you,cancer%20drops%20by%20about%20half." target="_self"><ins>A CDC report</ins></a> reveals that your risk of lung and cervical cancer drops by half within 10-15 years of quitting smoking. Furthermore, within 20 years, your risk of getting cancer of the mouth, throat, voice box, or pancreas becomes close to zero.  What should you do: Quit smoking and other tobacco use today. Talk to your healthcare provider if you require help in quitting. Secondly, non-smokers should avoid inhaling secondhand smoke as much as possible. 
<h2>2. Maintain a healthy weight </h2>
Being overweight and obese increases the risk of many health issues, including cancer. It has been linked with cancers of various organs such as the oesophagus, gastric cardia, thyroid, pancreas, colon, rectum, endometrium, prostate, gallbladder, and breast. The increased levels of insulin and sex hormones such as estrogen and androgens and chronic inflammation during obesity contribute to the development of cancer in the body. Reducing body fat can help normalise the hormone levels and inflammation, thus reducing your risk of cancers such as breast cancer, endometrial cancer and more.  What should you do: Assess your fat percentage using a BMI calculator. 
<ul>
<li>For women between 20-29 years, BMI between 22.8%-27.1% is considered poor and over 27.2% is dangerously high. </li>
<li>For women between 30-39 years, BMI between 24.7%-29.2% is considered poor and over 29.2% is dangerously high.</li>
<li>For men between 20-29 years, BMI between 18.7%-23.1% is considered poor and over 23.2% is dangerously high.</li>
<li>For men between 30-39 years, BMI between 21.4%-24.9% is considered poor and over 25% is dangerously high. </li>
</ul>
If the values are above the recommended numbers, consult your healthcare provider to chart out an appropriate exercise and diet plan to bring down your weight to a healthy level. 
<h2>3. Limit alcohol consumption</h2>
Regular and heavy consumption of alcohol seems to be associated with cancers of the female breast, liver, mouth, throat (pharynx and larynx), oesophagus and bowel. Heavy drinkers can also put themselves at the risk of developing stomach cancer. The ethanol in alcoholic drinks metabolises acetaldehyde, a carcinogen. This toxic chemical can damage DNA, proteins and lipids in the body. Chronically excess alcohol consumption also inhibits our cells from repairing this damage, thus allowing cancer cells to grow. Other carcinogenic contaminants present in alcohol include asbestos fibres, phenols, and hydrocarbons.  What should you do: Limit your alcohol intake to approximately 14 units per week. Nothing like it if you can stop it altogether. 
<h2>4. Stay physically active</h2>
You may have read that exercising is a solution to many health problems. And rightly so, it is known to have positive health effects on the body. Exercise helps control many body imbalances that are known to increase the risk of cancer. It helps reduce the weight that, in turn, normalises the sex hormone levels and insulin levels, reduces inflammation and improves the functioning of the immune system. Regular exercise can help maintain a healthy weight and prevent obesity, a known risk factor for many types of cancer. 
What should you do: Ensure 150 minutes of exercise per week. It can be a combination of cardiovascular and strengthening exercises.
<h2>5. Add colour to your diet</h2>
Going by the phrase, "you are what you eat", your diet can make a difference to your health. Cancer researchers have found that consuming plant-based foods such as fresh fruits and vegetables can prevent cancer. They can provide an optimum amount of nutrients needed for various bodily functions. The antioxidants promote cell damage repair, and vitamins, minerals, phytochemicals, and fibre reduce cancer risks. There has been growing evidence about the association between heavily processed meats and cancer. Heme iron is naturally found in meats and linked to colon cancer. The other two chemicals that form during meat processing can also be carcinogenic. It does not mean you should completely stop animal-based foods. They have their benefits when consumed in their unprocessed form. 
What should you do: Eat a balanced plant-based diet and reduce the consumption of processed meat, red meat, and refined and junk foods. 
<h2>Conclusion&nbsp;</h2>
If you thought cancer prevention involved complex processes, we hope this comprehensive blog proved otherwise. The lifestyle changes mentioned above may seem too simple, but if you implement and sustain them, you can go a long way in your health journey. Diet, exercise and quitting harmful habits are all you need to safeguard yourself from cancer and chronic lifestyle diseases. 
Disclaimer: This information is educational and should not be construed as medical advice. Please consult your doctor before making any dietary changes or adding supplements.
<a href="https://bit.ly/3bQlBcZ" target="_self"><ins>Proactive For Her</ins></a> is a digital clinic for women, offering accessible, personalised, and confidential healthcare solutions. We offer outpatient care, diagnostic services and programs for various health concerns of Indian women, across their lifetime - from puberty to pregnancy to menopause.

Cancer has become one of the leading causes of death worldwide, with around 10 million deaths every year. Looking at India, a recent study suggests that 1 in 9 Indians will develop cancer during their lifetime. These numbers seem overwhelming, but according to WHO, almost 30-50% of the cancers and cancer deaths are preventable. You can probably not take control of all the cancer risk factors such as your age, sex, family history, race and ethnicity, and genetics. However, lifestyle factors and healthy choices can certainly be in your control. We have compiled 5 crucial lifestyle interventions that you can make if you want to reduce your risk of cancer.

5 Lifestyle Interventions to Reduce the Risk of Cancer 

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Dr Sithara CS (she/her)

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Dr Sithara CS (she/her)

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