Cancer: 5 habits that reduce the risk

It seems unbelievable, but it is true that, by adopting a few simple habits in our daily lives, we can shield ourselves against serious diseases, including cancer. The way is simple, it requires small changes in our habits and it promises to ensure a healthier self.

The secret lies in our diet as scientists claim. We already know that the obesity has been closely linked to an increased risk of many types of cancer. Therefore, small dietary changes can help us maintain a balanced weight and, consequently, reduce the risk of cancer.

Here are five nutritional secrets that protect us from the dangerous "enemy":

1. Include a variety of fruits, vegetables and legumes in your daily diet

Try to consume these foods daily, as they contain fiber and other beneficial vitamins and minerals. Prefer fresh fruits and vegetables. Alternatively, frozen ones are also a good choice, as long as they do not contain any additives.

2. Choose whole grains instead of processed products

Eliminate processed cereals, white bread and rice, and pasta from your daily meals. Replace them with brown rice, but also bread, pasta and whole grains.

3. Avoid sugary drinks and limit high-calorie foods

A diet high in sugar can contribute to excessive weight gain. For this reason, it would be best to limit your intake of sugary drinks, such as soft drinks, energy drinks and packaged fruit juices. In addition, it is very beneficial for health to avoid high-calorie foods, such as fast food, cookies, cakes, ice cream, donuts and other sweets.

4. Limit alcohol consumption

There is now strong evidence that alcohol is associated with an increased risk of many types of cancer, including cancers of the mouth, larynx, esophagus, liver, breast and colon. Those who are accustomed to consuming alcohol should limit themselves to a maximum of one drink per day for women and two drinks for men.

5. Do not overdo it with red and processed meats

Research has shown that consumption red meat may contribute to the risk of colon cancer. For this reason, if you prefer red meat, it is recommended to limit its consumption, but also to choose the leanest pieces of meat. You can replace most of the red meat you eat with fish, poultry or legumes. At the same time, it is advisable to avoid processed meats, such as bacon and sausages.

Combine these eating habits with physical exercise for an even healthier and stronger body. Try to include about 150 minutes of moderate-intensity activity or 75 minutes of intense exercise in your weekly routine.