But what are the principles to follow to stay fit and thus reduce the risk of serious health problems? What are the relationships between tumors and nutrition?
Don't store avocado like this: it's dangerousIl smoke, a life too sedentary it's ahigh-fat diet, refined products and processed are bad for health, because they make our organism particularly vulnerable, especially in the face of diseases such as cancer.
Ma what are the principles to follow to stay fit and thus reduce the risk of serious health problems?
Il World Cancer Research Fund (WCRF), which is responsible for promoting the cancer prevention through research and the dissemination of knowledge on their causes, he has created a vast work on the subject, highlighting his own the relationship between eating habits and cancer.
The study - carried out thanks to the precious contribution of over 150 researchers, epidemiologists and biologists, from 50 prestigious international research centers - is available at www.dietandcancerreport.org, but it can be summed up in 10 key points.
Index
Stay slim throughout your life
with a body mass index including, as established by the World Health Organization, from 18,5 to 24,9.
To calculate your body mass index and understand if your intake is within the range recommended by the WHO, that's enough divide your weight in kilograms by your height in meters squared.
For example: a person who weighs 70 kg and is 1,74 tall has a BMI = 70 / (1,74 x 1,74) = 23,1, therefore normal.
Recall that fat people get sick more frequently than breast tumors,endometrium, kidney, esophagus, intestine, pancreas and gallbladder.
Get active every day
In reality, not much is enough: it is enough walking briskly for at least half an hour a day. Then, when you feel fit enough, it will be advisable to gradually increase both the intensity of the physical exercise and the duration, to reach ahour of movement.
According to the WHO, theuse of the car for traveling and the time spent on the sofa in front of the TV are the main causes of obesity among adults and children.
Epidemiological studies have shown that the sedentary people get sick more cancer of the intestine, breast, endometrium and probably (not fully confirmed by studies) also of the pancreas and lung.
READ also: Walking: 10 reasons to do it at least 30 minutes a day
Limit the consumption of calorie foods and sugary drinks
. These include refined, pre-cooked and prepackaged foods, which contain high amounts of sugar and fat, such as those commonly served in fast food restaurants.
Let's dispel a false myth: it is good to know that you can occasionally eat a very fatty or sugary food, while carbonated and sugary drinks are to be avoided, because they provide so many calories without increasing the sense of satiety.
READ also: Fizzy drinks: 10 reasons to stop drinking them
Eat mostly plant-based foods
With unrefined grains and legumes at every meal and a wide variety of starch-free fruits and vegetables (potatoes are not counted among vegetables!).
Limit the consumption of red meats and preserved meats.
For those who love red meats - sheep, pork and beef, including veal - the maximum recommended consumption is 500 g per week (about 3 servings), while they are to avoid all preserved meats, including cured meats, hams and frankfurters.
The habit of using red meats, especially preserved meats, contributes above all to theonset of bowel cancer, but probably also stomach cancers, and - according to the latest data - it is suspected that it also contributes to cancers of the esophagus, pancreas, lung and prostate.
READ also: Salami and processed meat shorten life
Limit the consumption of alcoholic beverages
And for those who just can't do without it, the WHO recommends the maximum daily dose: a small glass of wine (120 ml) for women and two for men, only during meals.
Not everyone knows that the amount of alcohol contained in a glass of wine is the same as that present in a can of beer and in a glass of a distillate or liqueur!
Frequent consumption of alcoholic beverages is associated with cancers of the oral cavity, pharynx, larynx, intestine, liver and breast.
Limit your consumption of salt
(no more than 5 g per day) and foods preserved in salAnd. It is important to avoid eating food contaminated with mold (in particular cereals and legumes) and it is good to always check the good state of conservation of the products, avoiding keeping them in hot and humid environments.
Il high consumption of salt and foods preserved in salt are associated with stomach cancer; L'high use of calcium is a probable cause of prostate cancer, while the consumption of mold-contaminated grains and legumes are responsible for liver cancer.
Eat a little bit of everything
Eat in the most varied way possible, thanks to one varied diet. On the other hand, it is not recommended to take vitamin-based supplements: the consumption of pills containing beta-carotene in high doses causes an increase in the incidence of lung cancer in smokers.
Breastfeeding
Breastfeeding babies for at least six months provides babies with an essential tool to strengthen their bodies and make them less vulnerable as adults. L'breastfeeding in fact reduces the risk of breast cancer, and perhaps also of the ovary, for the nursing woman, while the risk of obesity in adulthood for the nursing child decreases.
For those who are already sick
Although there is not an extensive literature on the subject, WHO recommends that even those who are already ill with cancer should follow this advice.
What about dairy products?
On milk and dairy products and, in general, on fats derived from animals, the studies are very conflicting and certainly not definitive: the consumption of milk would seem to reduce intestinal tumors, which would however be increased by the consumption of cheese. More generally, high fat use would increase both lung and breast cancers.
Verdiana Amorosi
Read also:
- Tumors: 27 foods against cancer
- The first weapon against cancer? Proper nutrition
- AIOM: 1 in 3 tumors is the fault of incorrect nutrition
