Cancer is a multifactorial disease influenced by genetic, behavioural, and external variables. Total prevention is not possible, but healthy lifestyle habits can help reduce the risk:
- Do not smoke
Smoking is linked to many types of cancer. Apart from nicotine, tobacco smoke contains more than 70 substances recognised as carcinogens. Vapers (or e-cigarettes) have also been linked to possible carcinogenic effects, as they contain nicotine and toxic products, albeit to a lesser extent than tobacco.
If you want to quit smoking and are finding it difficult, ask your doctor for advice on the various alternatives available to help you quit.
- Eat healthy foods and avoid alcohol
Eating a variety of plant-based foods, such as fruit, vegetables and legumes, reduces the risk. It is important to limit ultra-processed foods, as well as those high in calories, fats or added sugars, in addition to red meat and refined cereals.
It is also important to be careful when cooking food, as high temperatures, such as those used in frying, smoking, or grilling, produce chemicals that can have carcinogenic effects.
You should also avoid drinking alcohol. The appropriate and recommended amount is zero, and even if it is normalised, you should limit it as much as possible.
- Maintain a healthy weight and exercise regularly
According to the WHO, it is recommended to do at least 150 minutes of moderate cardio per week, or 75 minutes of intense cardio per week, or a combination of both.
- Protect yourself from the sun
Skin cancer is one of the most common types of cancer and one of the most difficult to prevent. You should limit your exposure to the sun, especially between 10 a.m. and 4 p.m.; cover your skin with breathable clothing, a hat, and sunglasses; and use SPF, even in winter and on cloudy days.
It is important not to use sunlamps or tanning beds, and to opt for healthy alternatives such as fake tan.
- Get regular check-ups and follow medical advice
Going to the doctor for annual check-ups can promote early detection. You should also follow recommended medical advice, such as getting vaccinated, to protect yourself against cancer-related viral infections.
You should be careful with certain behaviours that can pose a health risk by transmitting different diseases, such as not using protection during sexual intercourse or sharing needles.
No food, product or supplement can prevent cancer on its own. There are no miracle cures. However, certain lifestyle changes can prevent its onset.
