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10 rules to fight cancer
Getting the right diet and a healthy lifestyle are the key principles to prevent the development of cancer. The following are 10 simple rules that should be followed every day:
1. Do not smoke
If you smoke, quit smoking and do not use other forms of tobacco. Tobacco consumption is the most important avoidable cause of cancer.
2. Keep the right weight
Do some physical activity every day and try to keep you body mass index (BMI) at 24 or less.
3. High-calorie foods and sugary drinks
High-calorie foods (with the exception of seeds and dried fruits which should be taken in the right amounts) and sugary drinks (including fruit juices) contribute to overweight and obesity, which are established risk factors for many diseases. The consumption of sweets and high glycemic index foods should be also reduced significantly, in order to keep insulin at the lowest possible levels.
4. Red meat and sausages
According to experts, excessive consumption of red meat increases the risk of developing certain types of cancer. It is advisable to eat moderate amounts of red meat, no more than once or twice a week, and to consume processed meat (salted meat, sausages and canned meat) on an occasional basis.
5. Limit alcohol consumption
The consumption of alcoholic drinks may be an important risk factor for the development of cancer. Men should drink no more than 2 glasses of wine or beer per day, while women should drink one glass of wine or beer per day.
6. Fruit and vegetables
Eat at least five portions of fruit and vegetables every day: foods of vegetable origin are not only poor in fat and rich in fiber, but they also contain many beneficial substances. Therefore, they should be consumed abundantly on a daily basis.
7. Ultraviolet (UV) rays
Avoid excessive exposure to sunlight, use sun protection and do not use tanning beds or sun lamps. Ultraviolet (UV) rays cause damage to the skin, which may lead to the development of cancer over time.
8. Call your doctor promptly
Call your doctor promptly if you suspect something abnormal (for example, if you notice a nodule in your breast, a skin ulceration that does not heal, a change in the shape or color of an existing mole, the presence of blood in your stools or a significant weight loss).
9. Take part in screening programs
Women over 25 years of age: cervical cancer; women and men over 50 years of age: bowel cancer; women over 50 years of age: breast cancer. Screening programs can identify certain types of cancer before their symptoms appear, when they can be treated more successfully.
10. Take part in vaccination programs
Certain types of cancer are caused by infectious agents, including viruses and bacteria. To this end, the vaccinations against Hepatitis B Virus (HBV) for newborns and against Human Papilloma Virus (HPV) for girls can be an effective strategy.
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