A global surge in cancer cases makes preventive action more important than ever in Thailand. A leading oncologist’s guide, summarized by a major newspaper, aligns with a broad body of international research and now resonates with Thai health initiatives, including new screening methods and vaccination programs.
Cancer remains a major health challenge in Thailand. The national health system reports cancer as a leading cause of death for years, with tens of thousands of deaths annually. Data from Thailand’s national cancer programs show the shift from treatment to prevention is underway. Thai readers can now leverage a science-based toolkit—from diet and exercise to targeted screenings and vaccines—to meaningfully reduce cancer risk.
Drawing on recent research, the Washington Post piece titled How to decrease your risk of cancer? Here’s what an oncologist says distills decades of science into 11 practical steps that can be adopted in Thailand and beyond.
Eat more fruits and vegetables A large European study tracked thousands and found that cruciferous vegetables, such as cabbage, broccoli, and cauliflower, lowered risk for several cancers, while fruit intake reduced risk for several others. Thai cuisine already emphasizes greens and herbs, providing a natural fit for these insights.
Favor plant oils over butter Large-scale studies link frequent butter consumption to higher cancer mortality, while plant oils like olive and canola are associated with lower risk. Thai kitchens commonly use vegetable oils, and modern dietary advice can incorporate lime-infused or olive oils without clashing with tradition.
Limit red and processed meats, especially when grilled Evidence ties red and processed meats to colorectal cancer, with high-heat cooking increasing risk. In Thailand, moderating how often these foods are eaten and opting for chicken or plant-based proteins aligns with current guidance.
Reduce sugary and ultra-processed foods Research from Europe and elsewhere links sugar-sweetened drinks and ultra-processed foods to higher cancer risk. Thai convenience culture offers many such options; cutting back supports long-term health goals.
Protect against UV radiation Most skin cancers are linked to sun exposure. Indoor tanning is less common in Thailand but rising, and outdoor work in sunny climates adds risk. Practical measures include hats, sunglasses, and sunscreen with high protection when outdoors.
Minimize alcohol intake Alcohol contributes to several cancers, with risk rising with amount and duration. Reducing consumption is a widely recommended preventive measure that applies to Thai populations as well.
Ensure HPV vaccination HPV causes a sizable share of cancers globally, especially cervical cancer. Thailand has begun national HPV vaccination efforts, but uptake remains limited. Expanding education and access is critical for reaching cervical cancer elimination goals.
Get the hepatitis B vaccine Chronic hepatitis B remains a major cause of liver cancer in Asia. Thailand’s vaccination program has reduced childhood infections, but adults should confirm vaccination status and seek testing or vaccination if unsure.
Participate in cancer screening Colonoscopy can prevent colorectal cancer by removing precancerous lesions, but uptake in rural areas and among some age groups remains a challenge. Non-invasive options, such as stool DNA testing, offer a promising alternative by reducing barriers to early detection and improving participation.
Exercise regularly Even modest activity lowers the risk of several cancers. Thai cultural activities like park aerobic dances and walking meditation fit naturally into exercise guidelines. Health organizations recommend maintaining a routine of moderate activity.
Achieve and maintain a healthy weight Obesity is rising in Thailand and is linked to multiple cancers. Sustained weight management through diet, physical activity, and medical support lowers risk and improves overall health.
Avoid tobacco use Tobacco remains the leading preventable cancer risk. Thai anti-smoking campaigns continue to push for quitting and vigilance against new products and nicotine alternatives.
Expert insights A Washington Post expert emphasizes that stopping smoking reduces risk substantially, with the lung cancer risk dropping by half within a decade for many quitters. In Thailand, cancer researchers underscore the need to expand HPV vaccination and education to reach underserved groups. Preventive medicine specialists highlight the potential of stool DNA testing to broaden colorectal screening where colonoscopy is less accessible.
Historical and cultural context Thailand’s prevention strategy blends modern medicine with traditional practices. Thai cuisine’s herbs—galangal, lemongrass, turmeric—are recognized for potential anti-cancer properties, reflecting the synergy between local wisdom and scientific research. Buddhist principles of moderation align with dietary and lifestyle recommendations, supporting mindful living as part of cancer prevention.
Future trends Thailand’s cancer prevention landscape is evolving with accessible stool DNA testing and expanded vaccination programs. Personal risk assessments based on genetics and lifestyle may enable more targeted interventions. Challenges include rising obesity and diabetes and addressing HPV vaccine skepticism through community engagement.
Actionable takeaways for Thai readers
- Embrace a varied diet rich in fruits, vegetables, and whole grains; favor leafy Thai dishes and limit red and processed foods.
- Use plant-based oils more often; substitute olive or canola where suitable.
- Limit sugary drinks and ultra-processed foods; prepare meals at home when possible.
- Protect skin from sun exposure with hats, protective clothing, and quality sunscreen.
- Keep alcohol to a minimum; understand that less is better for cancer prevention.
- Check HPV vaccination status for yourself and family members; promote vaccination in schools and communities.
- Confirm hepatitis B vaccination status and seek testing or vaccination if needed.
- Seek recommended cancer screening tests; inquire about non-invasive options if colonoscopy is a barrier.
- Aim for at least 2.5 hours of moderate activity weekly; join community programs or group workouts.
- Work toward a sustainable healthy weight with family support and healthcare guidance.
- Avoid all forms of tobacco and stay cautious about emerging vaping or herbal alternatives.
By combining global research with Thailand’s strengths, readers can take practical, science-based steps to reduce cancer risk now and into the future.