The cost of cancer is very heavy for society, any action to eliminate the causes of the occurrence of a type of cancer is a benefit, not only in lives but also economic and social development. Some cancers could disappear over 90% if we could adopt a new lifestyle and eliminating the causes of these cancers.
Cancer prevention is possible. Almost two cancer could be prevented by eating better. Moreover, early detection of tumors can often eliminate tumors before they become malignant (cervical, colon, prostate are in particular).
There are currently three cancer whose origin is certain hereditary: cancer of the retina, kidney cancer in children and bone marrow cancer of the thyroid. Some illnesses should lead a policy of vigilance; this is the case for polyps (benign tumors) of the colon.
So let’s take a look at what you can do to prevent cancer.
1. Supplies of food and eating habits
Choose a diet mainly based on plant products rich in fruits and vegetables, legumes and other sources of complex carbohydrates and little changed.
2. Maintain weight
Maintaining a healthy BMI (Body Mass Index) is extremely important to enjoy optimal health. Avoid inadequate and overweight and limit weight gain to less than 5 kg in adulthood. This is because being overweight increases the risk of certain cancers. It is vital to have an ideal BMI of 25 to 29 to prevent cancer.
3. Maintain physical activities
Being physically active is vital for maintaining an ideal BMI. If your daily activity is low or moderate plan 1 hour each day of brisk walking or similar exercise. But during the week indulge at least 1 hour more intense exercises. Research shows that move helps balance the hormones in the body and keep them healthy. Higher hormone levels in the body pose a possible risk of developing various types of cancer.
4. Fruits and vegetables
Eat 400 to 800 grams per day of fruits and vegetables throughout the year. Also eat 600 to 800 grams per day of a kind of cereals, legumes, root vegetables, tubercles, processed preferably little. Limit intake of sugar and sugar products.
Limit your daily consumption of food including meats. It is better to vary inputs focusing on fresh lean meat, fish and poultry. Do occasionally eat meat and fish grilled over a flame, salted or smoked.
6. Total Oils and Fats
Reduce consumption of fat, particularly those from pork and beef. Choose moderate amounts of right vegetable oils. Do not eat too much grilled food or the cooking juices.
7. Salt and curing
Reduce consumption of salted foods and use salt and table salt. Take herbs and spices to season foods.
Do not take food that, following a poor conservation (humidity, heat) could be contaminated with mold. For conservation, use the refrigeration and other proper methods so that perishable foods purchased, then kept at home, remain fit for consumption.
9. Additives and residues
The levels of additives and residues are regulated so that their presence in food is not harmful. However, unregulated use or inadequate (situation in developing countries) may be hazardous to health.
Do not smoke. If you smoke, stop as soon as possible. It’s hard to stop, but it’s really very dangerous to smoke! Indeed, all the food tips less than quit smoking. Smoking (cigarettes in particular) is the cause of 95% of lung cancer – usually called lung-cancer (if not more, because passive smoking has not yet been sufficiently studied).
Beside these, for those who follow the recommendations outlined above, dietary supplements are probably not necessary to reduce the risk of cancer.