How to reduce the risk of cancer through diet and lifestyle?

It is commonly said that 50% of the incidence of diseases is generated by lifestyle, while genetic factors account for about 15%, there are also those who believe that how we live can affect whether we get sick in 80%. These numbers should not be underestimated in the era of increasing incidence of civilization diseases, which undoubtedly include cancer. How can we reduce the incidence of cancer through our own choices?

In Poland and Europe, cancer is the second cause of death, right after cardiovascular diseases, which is why the prevention of these diseases is very important. Lifestyle and diet can reduce the number of cases of this disease by up to half, especially colorectal cancer or stomach cancer.

Body weight has a direct effect on gastrointestinal cancers. Each kilogram of overweight and obesity increases the risk of the disease, so you should take care of maintaining the right weight. Physical activity can help in this, which not only helps to maintain a healthy figure, but also improves mental condition and reduces stress.

What foods should be limited to reduce the risk of cancer?

• salt – the salutary effect of sodium on the body has been proven, especially in physically active people, but its excessive amount in the diet may translate into the occurrence of stomach cancer,
• not properly prepared nuts, legumes or mould – may affect liver failure and increase the incidence of cancer of this organ,
• highly processed meat – smoked, canned, and also red meat – affects the occurrence of colorectal cancer,
• consumption too much sugar i carbohydrates – can contribute to the excessive burden of various organs,
• saturated trans fats – found in sweets, margarines, instant soups – should not be included in a healthy, anti-cancer diet at all,
• alcohol, smoking tobacco – an increase in the incidence of lung cancer, colorectal cancer, liver cancer, breast cancer, larynx cancer, esophageal cancer, and throat cancer.

What products reduce the risk of cancer?

It is worth introducing products that contribute to reducing the risk of cancer to your daily diet, such as:

• Garlic,
• calcium-rich dairy products
• onion, chives, leek, shallot,
• low-starch vegetables: broccoli, lettuce, cucumbers, tomatoes, cauliflower, cabbage, peppers, turnips, asparagus, spinach, sauerkraut, parsley, radish,
• foods rich in beta carotene such as carrots, pumpkin, apricots, eggs,
• foods rich in vitamin C – seafood, vegetables,
• sources of lycopene – tomatoes, watermelons, papaya,
• sources of selenium – brown rice, oats, pumpkin seeds,
• folate – avocado, banana, green vegetables,
• fruit.

In addition to a proper diet, it is also worth taking care of stress-reducing relaxation, physical activity, surrounding yourself with ecological objects or clothes, so as not to overload the body with too much heavy metals. The fight against environmental pollution is also of great importance in the prevention of cancer.