2023-12-16 11:00:00
CHRISTMAS SPECIAL! Get an exclusive GIFT with your subscription to National Geographic magazine.
Enjoy National Geographic Special Editions at an exclusive price for being a subscriber.
The World Cancer Research Fund and the American Institute for Cancer Research (WCRF/AICR), in a 2018 study, highlighted the importance of healthy lifestyle habits as an effective barrier against cancer. This crucial finding highlights that up to 40% of cancer cases could be avoided by adopting healthier lifestyles.
The message is clear: our daily decisions have a significant weight in preventing this globally feared disease.
Video: The surprising shapes of viruses
A recent investigation published in the journal BMC Medicine reinforces this thesis, showing that greater adherence to the seven recommendations proposed by WCRF/AICR translates into a significantly lower risk of developing cancer. This studio, focused on 94,778 adults from the UK Biobankrevealed that adherence to these habits not only reduces the risk of cancer in general but also offers specific protection against particular types such as breast, colorectal, kidney, esophageal, ovarian, liver and gallbladder cancer.
The WCRF/AICR recommendations, although simple in their formulation, encapsulate a comprehensive approach to health.
keep a healthy weight
Weight control is essential in cancer prevention. A healthy weight reduces the load on the body and reduces inflammation, a factor associated with several types of cancer. Obesity, on the other hand, has been linked to an increased risk of several types of cancer, including breast, colon and kidney. Maintaining an adequate weight involves a combination of a balanced diet and physical activity, creating an energy balance that prevents excess body fat.
Doing physical activity
Regular exercise plays a crucial role in cancer prevention. Not only does it help maintain a healthy weight, but it also improves hormonal regulation and immune function, both relevant factors in the fight against cancer. Physical activity does not need to be strenuous; Moderate activities such as brisk walking, swimming or cycling, if done regularly, can be highly beneficial.
Consume a healthy diet
A diet rich in fruits, vegetables, whole grains and legumes, with limited consumption of saturated fats and sugars, is key in cancer prevention. These foods contain essential nutrients and antioxidants that protect cells from damage that can trigger cancer. Additionally, a healthy diet helps avoid obesity, another significant risk factor.
Reduce consumption of fast food and processed food
These foods are usually high in fat, sugar and salt, and low in essential nutrients. Its regular consumption has been associated with an increased risk of obesity and cancer. Reducing your intake is an important step towards a healthier lifestyle and cancer prevention.
Reduce consumption of red and processed meat
Red meat (such as beef, pork, and lamb) and processed meat (such as sausages and ham) have been linked to an increased risk of colorectal cancer. Limiting your consumption, according to WCRF/AICR recommendations, can reduce this risk.
Reduce consumption of sugary drinks
Sugary drinks contribute to obesity and overweight, increasing the risk of cancer. Additionally, high sugar consumption can lead to inflammation and insulin resistance, which are linked to the development of cancer. Opting for water or sugar-free drinks is a healthier alternative.
Limit alcohol consumption
Alcohol is a known risk factor for several types of cancer, including breast, liver, mouth, throat and esophageal cancer. Limiting its consumption, or avoiding it completely, significantly reduces the risk of these cancers.
POTENTIAL TO REDUCE CANCER RISK
Each of these recommendations, taken separately, has the potential to reduce the risk of cancer and other chronic diseases. However, Its true power lies in the synergy that is created by following all of them together..
The study also shows that, for each point increase in the adherence score to these recommendations (with a maximum of 7 points), cancer risk decreases by 7%. This dose-response relationship underscores the importance of integrating multiple healthy aspects into our daily lives to obtain maximum benefits.
However, it is crucial to understand the limitations of this study. Being observational, does not establish a direct causal relationship between compliance with these recommendations and reduction in cancer risk. The researchers emphasize the need for more studies to better understand the underlying mechanisms that connect these lifestyle habits with an effective decrease in cancer risk.
#key #recommendations #cancer #prevention #study