The Catalan Institute of Oncology has published ten tips to prevent cancer on a daily basis, based on the European code for cancer prevention. It may seem to you that they are obvious advice (and they are), they are the ones that science supports 100% and they are all within our reach.

It makes no sense to support other measures and “strange fashions” without first thoroughly internalizing and applying the following. With the knowledge that we currently have about the causes of cancer, we already have the opportunity to prevent a good proportion of them (more than 40%). We’re not going to waste it, are we?

How to prevent cancer easily in our day-to-day life?

Following A Healthy And Varied Diet

Reduce your cancer risk

Those who consume more fruits and vegetables have death rates up to 30% lower than those who consume few. It has been seen that a diet rich in vegetables protects against types of cancer, cardiovascular diseases, and diabetes, among others. It is recommended:

  • Minimum 5 servings of fruit and vegetables per day, including legumes.
  • Consume whole grain products (integral), instead of refined products.
  • Minimize the consumption of meat, especially red and processed.
  • Avoid sugary drinks, processed foods, or those with high salt content.

Practicing Physical Exercise Every Day

Physical exercise is a protective factor for some cancers such as colon cancer. 30 minutes daily, or 60 for children. To incorporate it into the daily routine, some options can be:

  • Walk half an hour at a brisk pace.
  • Get off the subway or bus a few stops before and walk the rest of the way (not suitable for latecomers).
  • Get around by bike.
  • Practice sports such as swimming, running, paddle tennis, or any other.
  • And above all, even if it is very comfortable, avoid sitting all the time.

Vaccinating Ourselves

And vaccinating our children. It is very important to be up to date with the vaccinations that we receive. For example, the vaccine to protect us from hepatitis B (in newborns, or later if we don’t take it), and the papillomavirus, since both infections can cause cancer. These vaccines have a high safety profile.

Doing Tests For Early Detection Of Cancer

In certain cancers, it is crucial that it is detected as soon as possible. For example:

  • Mammography from 50 to 69 years for breast cancer.
  • Cytology or HPV test every 3-5 years for cervical cancer.
  • Fecal occult blood test age 50-69 for colon cancer.

If You Are A Woman

If you can, try to breastfeed your children as it reduces your cancer risk. Consult your doctor very well before taking hormone replacement therapy as it has been associated with the risk of some cancers.

Avoiding Tobacco

It is well known that smoking leads to many cancers and other diseases. So why do we continue to practice such a harmful habit? Once you start it is very difficult to get out of there because nicotine is very addictive. Those who start or smoke just to socialize, know that tobacco is the main cause of cancer and many other diseases, including sexual impotence and damage to the fetus of pregnant women. There are different ways to quit. If you have already quit, find here 5 tricks to avoid relapses. It is also important to avoid places with smoke: it is dangerous for your health and that of those around you.

Limiting Alcohol Consumption

Alcoholic beverages increase the risk of various cancers, especially of the head and neck, esophagus, and liver, but also breast and colon. It is better to moderate consumption to 1 glass (if you are a woman) or 2 (if you are a man) maximum per day. Although the best thing for cancer would be not to drink at all.

Avoiding Excess Weight

If we follow tips 1 and 2, it should be easier to get this one. Here you can consult some tricks to lose weight. It is advisable to moderate the intake of calories and eliminate foods with a lot of fat, especially of animal origin.

Protecting Us From The Sun

This is very important, especially in the first years of life. Child burns will be reflected in adult skin cancer. Protect yourselves with sun cream and avoid the hours of maximum sun intensity, and if you have children, protect them and help them to have a future without skin cancer.

Protecting Ourselves At Work From Any Harmful Substance

Request in writing from the occupational risk prevention service if your company uses any carcinogenic agent and what measures you must take, and the company must provide you with all the material and logistics to be able to take said measures. Always follow protective measures, and never mix work clothes and normal clothes in the washing machine. Check here the 8 most common carcinogens at work. About radon, we leave you this entry with more detail.

You may like to read Habits to take care of physical and mental health