The 10 golden rules of healthy living

Recently the third updated version(1) been published, giving 10 recommendations for the prevention of cancer, which sum up the most significant and robust results of all the studies to-date.

 

  1. Maintain a healthy weight:
    Overweight and obesity have been shown to increase the risk of cancer(2). It is important to maintain a Body Mass Index (BMI) between 18.5-24.9.How to calculate BMI? There is a simple formula. It is obtained by dividing the weight, expressed in kg, by the square of the height, expressed in meters.
    For example, a person who weighs 70 kg and is 1.74 is tall will have a BMI of 70/ (1.74 x 1.74) BMI is 23.1.

2. Be physically active

The World Health Organization (WHO) stressed the importance of daily physical activity.

It is essential to:

– Perform a minimum of 150 minutes of moderate-intensity aerobic activity per week.

– Practice at least 75 minutes a week of intense physical activity.

– Limit sedentary habits (television, computer, etc.).

 

3. Adopt a diet rich in whole grains, non-starchy vegetables, fruit and legumes

It is important to base your diet mainly on plant-based foods, using non-industrially refined cereals, legumes at each meal and a wide variety of non-starchy vegetables and fruits.

The daily goal should be:

– Consume foods that provide at least 30 grams of dietary fiber per day.

– Consume at least five servings (about 400 grams) of vegetables and fruits every day.

– Include whole grains (rice, wheat, oats, barley, rye etc.) and legumes (chickpeas, beans, lentils, etc.) in most meals.

People who regularly consume potatoes and other starchy tubers, have to supplement their diet with regular consumption of non-starchy vegetables, legumes and fruits.

 

4. Limit the consumption of “fast- food” and all food of industrial origin which are high in fat, sugar and starches.

It is important to limit the consumption of high-calorie, high-fat and sugar-rich foods which provide a lot of energy (industrially refined foods, ready meals, snacks, chips, snacks, biscuits, sweets, bars and candies etc).

 

5. Limit the consumption of red meat and avoid the consumption of preserved meats:

If you decide to eat red meat (beef, pork and sheep), their consumption should be limited to 350-500 g of cooked weight.

Avoid or consume preserved and cured meats in small quantities.

 

6. Limiting the consumption of sugary drinks

Drink mainly water and unsweetened drinks. Fruit juices should not be consumed in high quantities; Always choose fruit juices without added sugars.

 

7. Limit alcohol consumption

For cancer prevention, it would be better not to drink alcohol.

 

8. Do not use supplements and ensure a sufficient intake of all essential nutrients through food

 

9. If you can, breastfeed your child for at least six months

Breastfeeding provides a number of short and long-term benefits for both the baby and the mother. It would therefore be useful to actually breastfeed (not with extracted breastmilk) children for at least the first six months of life.  It is recommended to avoid artificial milk. At the end of the six months, appropriate complementary foods will have to be supplemented.

 

10. The recommendations for food prevention of cancer also apply to those who have already fallen ill.

It is important that all those who have been diagnosed with cancer, follow these guidelines and receive nutritional assistance and physical activity advice from qualified professionals once treatments have been completed.

 

 

Bibliography

  1. https://www.wcrf.org/dietandcancer/cancer-prevention-recommendation
  2. https://www.wcrf.org/dietandcancer/exposures/body-fatness