Lifestyle Changes to Reduce Ovarian Cancer Risk: Tips from a Renowned Gynaecologist in Gurgaon

Ovarian cancer is one of the leading causes of cancer-related deaths in women. It usually goes undetected in the early stages because the symptoms are modest. Common signs like bloating, back pain, or feeling full quickly can be easily managed.

We asked Dr. Sadhna Sharma, a senior gynaecologist at Miracles Apollo Cradle in Gurgaon, about simple habits that can reduce the risk of ovarian cancer. She shared practical, easy-to-follow suggestions that every woman should know.

“We may not be able to change our genes or family history, but we can choose a healthy lifestyle every day. Prevention starts with being aware,” says Dr. Sadhna.

1. Eat Healthy and Natural Food

One of the most effective ways to reduce ovarian cancer risk is to eat a clean and balanced diet. This means choosing fresh fruits, vegetables, and whole grains and avoiding highly processed food.

Try to include

  • Seasonal fruits like papaya, apple, and berries
  • Green vegetables like spinach, broccoli, and methi
  • Whole grains such as brown rice and oats
  • Healthy fats from nuts, seeds, and olive oil

"Food is like medicine. A clean diet strengthens your immunity and helps the body fight off unwanted changes," explains Dr. Sadhna Sharma

2. Maintain a Healthy Weight

Being overweight or obese can raise the risk of several cancers, including ovarian cancer. Extra body fat can cause hormone imbalance, which may trigger unwanted cell growth.

To stay in a healthy weight range

  • Walk every day for 30 minutes
  • Avoid sugar-loaded drinks
  • Eat smaller portions at regular intervals
  • Choose home-cooked meals over packaged snacks

"Even small steps like walking after meals or cutting down sugary drinks can bring real changes over time," says Dr. Sharma.

3. Stay Physically Active

Regular movement keeps your body healthy and your hormones in balance. Daily chores, brisk walking, or even dancing at home are great options.

You can try

  • Simple stretching or yoga
  • Climbing stairs
  • Cycling or skipping
  • Zumba or dance workouts at home

“Staying active keeps your body healthy. Try to include some physical activity in your daily routine,” suggests Dr. Sadhna.

4. Avoid Smoking and Limit Alcohol

Smoking damages the body in many ways and increases the risk of several cancers. Alcohol, when consumed in excess, also harms your cells and liver.

If you smoke or drink regularly

  • Talk to your doctor for help
  • Join a support group
  • Replace the habit with healthier choices like herbal tea or chewing gum

5. Use Oral Contraceptives Wisely

Studies have shown that women who take contraceptive pills for at least 5 years can lower their risk of ovarian cancer by 30 to 50 percent. However, this decision must be made under medical supervision, especially if you have other health concerns.

Talk to your gynaecologist about:

  • The right type of contraceptive for you
  • Duration of use
  • Any associated risks, especially if you have a family history of cancer

6. Manage Stress and Sleep Well

Stress and poor sleep can upset your hormones, weaken your immunity, and harm your health over time. Many women forget to care for themselves. But staying relaxed and getting enough sleep aren't just nice things. They are important for staying healthy and avoiding illness.

You can

  • Try deep breathing or meditation
  • Avoid screen time before bed
  • Maintain a fixed sleep schedule
  • Talk to someone if you feel overwhelmed

7. Know Your Family History

If your mother, sister, or grandmother had ovarian or breast cancer, your chances of getting it may be higher too. In such cases, early check-ups and taking preventive steps become very important.

You can

  • Share your family history with your doctor
  • Ask about genetic testing like BRCA1 and BRCA2
  • Go for regular ultrasounds and blood tests

"Knowing your family history is key. It helps us plan your care better and offer early protection," says Dr. Sadhna.

8. Get Regular Gynaecology Check-Ups

Many women overlook warning signs like pelvic pain, irregular periods, or bloating. These symptoms should not be ignored because catching problems early can help.

Visit your gynecology specialist at least once a year, even if you’re not having any problems. Regular check-ups help catch any issues early.

At Miracles Apollo Cradle, we offer

  • Annual gynaec health check-ups
  • Ultrasounds
  • Lab tests
  • Hormonal evaluations

"A yearly visit to your gynaecologist is just as important as any other health check. We can pick up early signs even when there are no symptoms," shares Dr. Sadhna.

Final Advice

Prevention is not something to be scared of. It simply means making small changes every day to keep yourself healthy. These simple habits can lower your risk of ovarian cancer and help you feel better overall.

Even if you have a family history or other risk factors, living a healthy lifestyle can make your body stronger. If you need help, want to get checked early, or have questions about your health, consult the best gynaecologist near you at Miracles Healthcare for support.