Cancer experts and scientists from across Europe have drafted the code based on the latest scientific evidence on cancer prevention. It consists of twelve recommendations that most people can follow without special skills or advice. The more people follow their recommendations, the lower their risk of cancer.
Cancers do not develop overnight. These anti-cancer foods and other lifestyle habits can significantly reduce your risk of cancer. Of course, you should always consult your doctor for any problem.
1. Avoid smoking or using tobacco products
Smoking kills up to half of the users in the long run. Not only is it the most important risk factor for lung cancer, but smoking is also linked to various other cancers and threats to our health. If you smoke, deciding to quit could save your life.
2. Avoid second-hand smoke
When non-smokers share a space with a person who smokes, they are exposed to second-hand smoke. This is associated with preventable diseases, including cancer. Keeping your home and workplace smoke-free is an important step in reducing the risk of second-hand smoke.
3. have a healthy weight
After choosing not to smoke, maintaining a healthy weight is the most important way to reduce your risk of cancer. Learn more about the link between body weight and cancer risk.
People who adopt a healthy lifestyle that respects cancer prevention recommendations have a risk of cancer estimated to be 18% lower than people whose lifestyle and weight do not meet the recommendations.
4. Be physically active
Aim for at least 30 minutes of moderate physical activity each day. Being physically active contributes to a healthy lifestyle that can reduce your risk of cancer. Discover how the activity physical can reduce your risk of cancer.
5. Have a healthy diet
Your diet has a powerful effect on your health, including your risk of cancer. Limit your consumption of foods high in sugar, salt and fat Increase your intake of fruits, vegetables, whole grains and legumes can help maintain a healthy lifestyle and reduce your risk of cancer.
6. Avoid alcohol
Alcohol consumption can cause at least seven types of cancer: those of the mouth, oesophagus, throat (pharynx and larynx), liver, colon and rectum and breast.
Do not drink alcohol is better for cancer prevention. If you drink alcohol, limit your alcohol consumption. There is no “safe” consumption level, but the risk of cancer decreases if you drink less alcohol.
7. avoid too much sun
Skin cancer is the most common cancer in Ireland, but it is also one of the cancers the most avoidable. Avoid too much sun and be sure to be SunSmart by:
In the shade between 11h and 15h.
Cover yourself wearing a t-shirt with a collar and sleeves and a sun hat that gives shade to the face, neck, head and ears.
Wear wraparound sunglasses with UV protection.
Wear sunscreen with a minimum SPF of 30.
8. Avoid pollutants
Reduce your cancer risk by protecting yourself at work against carcinogens by following health and safety instructions.
9. Avoid radon
Radon is a naturally occurring radioactive gas that occurs in the earth’s crust. Radon exposure increases our risk of lung cancer, the higher the exposure, the greater the risk.
Take action to ensure that your home is not exposed to radon radiation from natural sources.
10. Tips for women
Women who breastfeed for extended periods of time are less likely to develop breast cancer later than comparable women who are not breastfeeding. If you can, breastfeed your baby.
The use of hormone replacement therapy increases the risk of breast, endometrial and ovarian cancers, as well as numerous adverse health effects, not related to cancer. If possible, avoid or limit the use of hormone replacement therapy.
Cook your broccoli with steam
Broccoli is a superfood that prevents cancer and that you should eat frequently. But take note: A study done in 2008, Italian researchers found that steamed broccoli contains more glucosinolate (the healthy components of the vegetable) than boiled broccoli, fried or microwaved. According to the Harvard Family Health Guide, nutrients are leached into the cooking water instead of staying in the vegetables.
Eat Brazil nuts
They are rich in selenium, a trace element present in the soil, which convinces the cells cancer patients to commit suicide and help them repair their DNA. A Harvard study of more than 1,000 men with prostate cancer found that those with the highest selenium blood levels were 48% less likely to develop advanced disease in 13 years than men with high rates. the weakest.
And a five-year drama study at Cornell University and the University of Arizona showed that 200 micrograms of selenium a day – the amount in two unshelled Brazil nuts – resulted in 63% fewer tumors of the prostate, 58% of colorectal cancers, 46% less. malignant lung tumors and overall decrease of 39% in cancer deaths. Make sure to draw selenium from the food, no supplements. Research shows that men who consumed selenium supplements actually had an increased risk of prostate cancer
This grass Piquante contains allylic sulfur compounds that can stimulate the body’s natural defenses against cancer and help the body get rid of cancer-causing chemicals and cause the natural death of cancer cells, a process called apoptosis. The Iowa Women’s Health Study found that the risk of colon cancer was 50% lower among women who consumed the most garlic than those who ate the least. Find out how to prevent colon cancer with 12 habits of daily living.