At least 30% of all cancers can be prevented with lifestyle changes. The alert is from the National Cancer Institute (Inca).
“At least 12 types of cancer can be prevented with healthy eating, regular physical activity and reduced consumption of processed meats and alcoholic beverages,” says Bruna Pitasi, from the Inca Prevention and Surveillance Coordination.
Prioritizing the consumption of natural foods, maintaining the ideal weight according to age and height and including at least 150 minutes of physical activity per week are some of the strategies to prevent cancer.
Diet and weight control
For the prevention of cancer, the Inca guides that, throughout life, the population maintains body weight within the recommended limits of body mass index (BMI).
One of the main ways to assess whether body weight is proportional to height is by calculating BMI, dividing weight by height squared (height x height). Adult body weight is adequate when the BMI varies between 18.5 and 24.9 kg/m².
Healthy choices in everyday life contribute to cancer prevention. Valuing home-cooked meals and the practice of cooking can encourage the consumption of more food in natura and minimally processed.
In relation to unhealthy eating, the Brazilian population experiences a increased consumption of ultra-processed foods according to the Ministry of Health.
In general, ultra-processed products have industrial formulations with chemical additives such as preservatives, stabilizers, dyes and flavorings. High sodium content is also common in these foods due to the addition of large amounts of salt.
The Ministry of Health warns that ultra-processed foods tend to be very low in fiber, which is essential for the prevention of various types of cancer, as well as heart disease and diabetes.
The absence of fiber is associated with the lack or scarcity of food in natura or minimally processed in these products. The condition makes ultra-processed foods also
also poor in vitamins, minerals and other substances beneficial to the body.
The Inca recommends avoiding the consumption of processed meats, such as ham, sausage, sausage, bacon, salami, bologna and smoked turkey breast, as there is no safe limit of intake.
The consumption of ultra-processed foods can be replaced by nutritious options such as soups with vegetables, rice and beans, meat, eggs, cassava flour and pancakes.
Alcohol consumption is a causal factor in more than 200 illnesses and injuries, according to the Pan American Health Organization (PAHO).
Drinking alcohol is also associated with a risk of developing health problems such as mental and behavioral disorders, including alcohol dependence, serious non-communicable diseases such as liver cirrhosis, some cancers, and cardiovascular disease, as well as resulting injuries. of violence and traffic accidents.
Avoiding or reducing the consumption of alcoholic beverages also contributes to cancer prevention, according to Inca.
Physical activity
The health benefits of physical activities include increased muscle strength, improved quality of sleep and conditioning, and lower cholesterol and triglycerides, as well as increased well-being and mental health gains.
For cancer prevention, Inca recommends the inclusion of physical exercise as part of the daily routine, limiting sedentary habits, such as spending a lot of time watching television and using the cell phone or computer.
The World Health Organization (WHO) recommends a minimum of 150 to 300 minutes of aerobic activity per week for healthy adults and an average of 60 minutes per day for children and adolescents.
Aerobic exercise, such as walking, running, cycling, and swimming, can have heart health benefits. The list also includes modalities such as surfing, skateboarding and dancing, as well as training involving going up and down stairs and jumping rope.
Movement is also associated with an increased level of factors related to the development and maintenance of neurons. Physical exercise helps in the release of neurotrophin (BDNF), which is an important protein for the maintenance and survival of neurons.
“One of the psychoneurological benefits of physical activity is neuroplasticity, a characteristic of the central nervous system that promotes change and adaptation of the system according to experiences and needs. The area is stimulated when we do physical exercises”, says psychologist Luciana Ferreira Angelo, coordinator of the improvement and specialization course in Sport Psychology at Instituto Sedes Sapientiae, in São Paulo.
Source: CNN Brasil
