The 10 daily actions that each of us can do to help ourselves stay healthy

With the Oranges of Health initiative, AIRC Foundation kicks off the celebrations for its sixtieth anniversary, involving around 3 thousand squares and schools throughout Italy. Founded in 1965, AIRC is today the most important private center for financing independent oncology research in our country. The event naturally aims to raise funds to support the work of circa 6 thousand researchers and finance new projectswhile raising awareness of the importance of prevention to reduce the risk of cancer.

The event will be held Saturday 25 Januarywhen thousands of volunteers will be present in the squares to distribute AIRC solidarity products: blood orange nets (minimum donation 13 euros), jars of PGI Sicilian blood orange marmalade (minimum donation 8 euros) and flower honey orange (minimum donation 10 euros). These products, a symbol of healthy eating, are rich in natural antioxidants such as anthocyanins and vitamin C: just one orange is enough to satisfy over two thirds of the daily requirement of this vitamin. With every purchase, supporters will receive a publication containing advice for staying healthy and special orange-based recipes signed by Davide Campagna And Chiara Maci. To locate the nearest square, it will be possible to consult the website airc.it from 15 January.

At the same time, on Friday 24 and Saturday 25 January, schools will be protagonists thanks to the project Cancer, I fail you. Children, teenagers, teachers and parents will engage in the distribution of solidarity products, combining educational activities and prevention messages. This project, promoted by AIRC, aims to spread scientific culture and raise awareness among young generations of the importance of adopting healthy lifestyles. More information they are available here.

Among the protagonists of the initiative are the ambassadors Claudio Marchisio And Lorenzo De Silvestricommitted to promoting healthy eating and the fight against smoking. Thanks to the contribution of volunteers, students, teachers and donors, the AIRC community is mobilizing once again to support cancer research and spread awareness about prevention.

But what are the ten actions, i advice contained in the AIRC publication, useful for staying healthy? Here is the decalogue.

1.Prevent tumors

40% of cancer diagnoses and 50% of cancer deaths could be avoided by acting on modifiable factors such as diet, smoking and physical activity. Primary prevention includes healthy lifestyle choices to reduce riskswhile secondary prevention is based on regular screenings to detect tumors in their early stages. Daily actions such as eating healthy, exercising and quitting smoking are fundamental to reducing cancer risk.

2. Follow a balanced diet

Tabbouleh salad. Tabouli salad with fresh parsley, onions, tomatoes, bulgur and chickpea. Healthy vegetarian food, diet. Top viewsYelena Yemchuk

The Healthy Eating Platecreated by nutrition experts at Harvard TH Chan School of Public Health and editors at Harvard Health, suggests divide the plate into fruit and vegetable halves (preferably seasonal, at least 400 g per day), a quarter whole grains (pasta, rice, wholemeal bread) e a quarter proteins (legumes, fish, eggs, lean meat). Season with extra virgin olive oil (maximum two tablespoons per day) e limit saturated fats. The importance of vary the colors of the vegetables and of alternate protein sources it is crucial to ensure a complete supply of nutrients.

3.Stop smoking

Woman brakes cigarette in hands. Woman refusing tobacco. Stop smoking, quit smoking or no smoking cigarettes. High quality photoDaria Kulkova

Smoking is there main preventable cause of diseaseresponsible for approximately 90% of lung cancers and many other related pathologies and in which it is a risk factor, such as cardiovascular disorders. Quitting is always possible and the benefits are surprisingly seen within a few months with an improvement in lung function and circulation. Also the passive smoking increases the risk of tumors, while the so-called “third hand” smoke (smoke residues on objects and environments) can cause chronic diseases, especially in children.

4.Drink consciously

A high angle shot of an unrecognizable multi-ethnic group of friends wearing smart-casual clothing in a bar in Newcastle Upon Tyne. They are all making a celebratory toast with cocktails.SolStock

Water is the healthiest drink, while alcohol and sugary drinks should be limited. Even small amounts of alcohol can increase the risk of more than 200 diseases, including cancer and cardiovascular problems. It is advisable not to exceed one unit of alcohol per day for women and two for men. Those who want to reduce their alcohol consumption can find support in services such as Alcoholics Anonymous or the Alcohol Helpline.

5. Protect yourself adequately from the sun

Smiling woman with eyes closed applying sunscreen in winterWestend61

Exposing yourself to the sun is useful for vitamin D and thehumor but without protection the risk of skin cancer increases. Use sunscreens suitable for your phototypeapplying them without skimping and reapplying them every two hoursit is essential. Supplement with sunglasses, hats and protective clothing, avoiding the riskiest hours of exposure (when the shade is shortest). Even in winter, protecting yourself is important, especially for those with fair skin or who live in the high mountains

6. Do physical activity regularly

Woman in white sneakers and khaki trousers goes upstairs to her apartment. White staircase in apartment building. Casual outfit, urban fashion.Konstantin Aksenov

There sedentary lifestyle it is a risk factor for many diseases, including some cancers. Enough 30 minutes of brisk walking 5 days a week to reduce oncological risk. Incorporate movement into your daily routine such as climbing stairs, gardening or walking during breaks, is as effective as playing sports. For those who are poorly trained, gradualness is essential, progressively increasing the duration and intensity of the activity.

7. Carry out vaccinations

You’re all setPeopleImages

THE HPV vaccines and hepatitis B they are fundamental prevention tools. The HPV vaccine, recommended for girls and boys between 11 and 12 years old, protects against cancers such as those of the cervix and head and neck. The hepatitis B vaccine, included in the infant hepatitis B vaccine, prevents infections that can lead to liver cancer. Even in adulthood, these vaccinations are useful for those who have not had them.

8.Do regular check-ups

Cropped shot of a senior doctor giving his male patient a thorough checkup during his consultationRowan Jordan

Regular checks allow you to diagnose tumors at an early stagewhen treatments are most effective. Recommended screenings include the Pap test or HPV test for cervical cancer, mammography for breast cancer and fecal occult blood testing for colorectal cancer. For men, PSA testing for prostate cancer is still debated but may be useful in specific cases.

9.Reduce salt in dishes

Glass salt shaker on the table.WS Studio

Consuming less than 5 g of salt per day is essential to protect the heart and blood vessels. Prefer spices and flavourings to flavor foods e limit processed foods helps keep sodium levels low. A low-salt diet also reduces the risk of hypertension, a major cause of cardiovascular disease.

10.Awareness and information

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Rely on authoritative sources ea professionals it is essential to choose healthy lifestyles. Initiatives such as those of the AIRC provide valuable resources for prevention education. Keeping an open mind and constantly informing yourself about new scientific evidence helps to continuously improve the quality of your life.