HABITS: SELECTING GOOD AND BAD HABITHS
Often, healthy individuals ask to doctors, “What can I do to avoid cancer?”
Among modifiable factors, we identify the elimination of tobacco, the control of alcohol consumption, a healthy diet (which includes the Mediterranean diet), the control of obesity by maintaining stable glycemic levels and regular physical activity. Most of these factors are part of the individual lifestyle, which can be improved through national educational programs.
A healthy, balanced diet, such as the Mediterranean diet, can provide important cancer prevention benefits. This dietary model is based on the abundant consumption of various plant foods, whole grains and olive oil as the main source of fat, with a low consumption of red meat and a moderate consumption of wine. The Mediterranean diet is associated with a reduced risk of chronic diseases, including cancer, thanks to the fiber, antioxidants and polyphenols found in fruit, vegetables, olive oil and wine.
Body weight control is another crucial factor in cancer prevention. Maintaining a healthy and stable body weight can reduce the risk of developing various forms of cancer. It is important to adopt balanced eating habits, avoiding excessive consumption of high-calorie foods and favoring nutritious foods low in saturated fats and added sugars. Furthermore, controlling blood sugar levels is important to prevent the onset of conditions such as diabetes, which is associated with an increased risk of cancer.
Finally, regular physical activity is a key element in cancer prevention. Exercise helps maintain a healthy body weight, regulate blood sugar levels, improve circulation and strengthen the immune system. Activities such as walking, swimming, cycling or running can be integrated into your daily routine to achieve overall health benefits and reduce the risk of disease, including cancer.
Tobacco is a major cause of cancer and stop smoking is an important step towards cancer prevention. Alcohol consumption should be controlled and limited, as excessive alcohol consumption is associated with an increased risk of developing various types of cancer.
Improving these lifestyle factors requires personal efforts, but also national support through educational programs. These programs can provide information, practical recommendations and resources to help people make healthier choices and adopt a lifestyle that promotes cancer prevention.