How to Prevent Cancer: 10 Valuable Recommendations

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HOW TO PREVENT CANCER

How could one in three cancers be prevented? Simply by adopting a healthy lifestyle . Therefore, by avoiding wasting money on expensive tests and examinations, when the truly essential ones for effective cancer prevention, on which doctors and scientists fully agree, are the following: the Pap test for cervical cancer, the fecal occult blood test for early diagnosis of colon cancer, and mammography, which is essential for early detection of breast cancer.

LIFESTYLE TO PREVENT CANCER

Regarding lifestyle, unlike the various tests that are still being debated, there are comprehensive, rigorous and continuously updated scientific studies, in which experts from all over the world participate, which demonstrate and explain unequivocally how important, let's say fundamental, are, for example, a good diet, a healthy weight and physical activity.

LEARN MORE: How to protect your heart: simple steps to prevent cardiovascular disease

DECALOGUE FOR PREVENTING TUMORS

Specifically, here is the prepared Decalogue carved into the European Code Against Cancer with all the recommendations selected by the International Agency for Research on Cancer (IARC) , with which Umberto Veronesi's Italian team has collaborated on several occasions. As you can see, these are really simple things that we can all do every day. Try to imprint them in your mind.

DO NOT SMOKE

Did you know that lung cancer would be virtually nonexistent if no one smoked? Regardless of tobacco use, smoking alone is responsible for 90 percent of lung cancer cases. Not only that, but throwing away cigarettes also reduces the risk of developing mouth, stomach, and bladder cancer (this is where harmful substances excreted through urine come into play). Not to mention the respiratory diseases that could be avoided.

AVOID PASSIVE SMOKING

A study conducted by a team of researchers at the Icahn School of Medicine at Mount Sinai in New York and published in the journal Carcinogenesis recently confirmed the harmful effects of secondhand smoke, highlighting a 20-30 percent increased risk of lung cancer in people who live in close proximity to a smoker. Furthermore, the study found that there are many times when we are exposed to secondhand smoke without even realizing it: for example, when we are walking down the street and see someone smoking nearby, or when we get into a car where a smoker has just exited. These are occasional sources where we come into contact with smoke, which increases blood cotinine levels.

LIMIT YOUR CONSUMPTION OF ALCOHOLIC BEVERAGES

In 1988, the IARC (International Agency for Research on Cancer) classified alcohol as a carcinogen, meaning a substance for which there is sufficient scientific evidence that it promotes the development of cancer. Alcohol irritates the mucous membranes, preventing damaged cells from repairing themselves properly, and this contributes to the development of mouth and throat cancers. In the liver, however, alcohol can inflame liver cells: this, over time, leads to the formation of cancer cells. Regardless of the type of alcohol, it is alcohol itself and the amount consumed that causes harm to the body. And the risks increase even further if alcohol is combined with smoking.

FOLLOW A HEALTHY DIET

Avoid refined, pre-cooked, and pre-packaged foods high in sugar and fat, as well as carbonated and sugary drinks. Instead, favor rice, legumes, vegetables, and fruit. Limit your consumption of red meat , no more than 500 grams per week, and avoid frequent cured meats and processed meats.

LIMIT SALT CONSUMPTION

No more than 5 grams per day and the limitation also applies to foods preserved in salt.

MAINTAIN A CORRECT BODY WEIGHT

Obesity and being overweight can also cause cancer : keeping yourself in perfect physical shape can significantly reduce the risks.

DO PHYSICAL ACTIVITY

Even a brisk walk for half an hour a day is enough to stay fit and counteract the health risks associated with a sedentary lifestyle. And don't forget that some simple daily habits can prove important: taking the stairs instead of the elevator, walking or cycling instead of driving for short distances, or even taking a walk during your lunch break.

A research from the University of Colorado, published in the journal Lancet Planet Health, shows that even moderate physical activity, such as gardening, can be very helpful in preventing cancer. And therefore, going to the gym is not essential to get this valuable physical activity.

AVOID EXPOSURE TO SUN RAYS

Limit your use of tanning beds and lamps, and during the summer, always use adequate sunscreen and avoid sunbathing during the hottest hours of the day. Don't forget to protect children from the sun's rays.

BREASTFEEDING CHILDREN

Breastfeeding for at least 6 months reduces the risk of breast and ovarian cancer.

DON'T NEGLECT PREVENTION

Prevention is essential to avoid risks: discuss with your doctor when and which tests you should undergo. If we all adopted a healthy lifestyle, one in three cancers could be prevented.

WHAT FOODS ARE FIGHTING CANCER?

A long list of foods are considered good for preventing cancer:

fruits and veg
garlic
oats
beet
onion
cruciferous
turmeric
Red fruits
green tea
nuts
Lemon;
fibers
foods rich in beta-carotene
vegetable
tomatoes
foods with vitamins C and E
blue fish

However, lest we create illusions, scientists agree that there is no true anti-cancer diet, nor can we be sure that a single food can truly ward off cancer. However, we should know that a balanced diet (such as the Mediterranean diet) significantly contributes to building defensive and protective barriers against potential tumors. Furthermore, the World Health Organization also recommends the consumption of fruits and vegetables and a very balanced diet as cancer prevention measures.

THERE ARE NO SUPERFOODS THAT PREVENT CANCER

Don't waste your money and expectations listening to some fake news on the basis of which some super foods prevent cancer. This is simply not true, for two reasons. First, there is no single food that, by itself, can have these characteristics. Furthermore, as we saw in the previous paragraph, the foods best suited to preventing cancer are normal, and not superfoods, a word invented by the marketing factory to push consumption in favor of certain products.

DOES RED MEAT CAUSE CANCER?

Even when it comes to red meat consumption, in relation to cancer prevention, we must not fall into the trap of myths and simplifications. Processed, dried, salted, fermented meats, and those treated with preservatives to improve flavor and extend shelf life can increase the risk of certain cancers, particularly those of the digestive system, breast, and prostate. But this absolutely doesn't mean we can't eat meatThe increased risk is only related to excessive meat consumption. And once again, the International Agency for Research on Cancer provides us with reliable data we can use as a guideline for our diet: don't raise the bar above 500 grams of red meat per week.

WHO IS MORE PREDISPOSED TO CANCER?

Having clarified and reiterated that cancer is defeated primarily with good, all-round prevention (from diet to physical activity, from lifestyle to smoking and alcohol), there is also a genetic component that should not be underestimated. Who is predisposed to cancer? In the case of women, according to what is now confirmed by scientific research, 5 to 10 percent of cases breast cancer depend on genetic components. Hereditary ovarian cancer accounts for between 10 and 20 percent of cases. In the case of men, one of the most common tumors, ovarian cancer, prostate, in almost 10 percent of cases. If a close relative, from a father to a brother, has had prostate cancer, the risk increases. Colorectal cancer is hereditary in 5 percent of cases, while about 10 percent of melanomas are genetic in nature. In most cases, tumors are attributable to a series of factors other than family history.

HOW TO PREVENT CANCER: EVERYTHING YOU NEED TO KNOW

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