Did you know that...
... the personal lifestyle and environmental factors influence the development of cancer much more than heredity? Specifically, this means that getting cancer can be, but not necessarily fate. ... around half of all cancer cases could be prevented with effective prevention? The recipe for this is very simple: do not smoke, move enough and eat healthy. ... does not just protect a balanced, predominantly vegetarian diet from stomach and colon cancer? It also has a preventive effect against other types of cancer, such as breast, lung, prostate and uterine cancer. By eating healthy, you make a valuable contribution to your personal cancer prevention and can enjoy your life longer.
Tip 1: eat well
An important key to health is a balanced, predominantly vegetarian diet. The decisive factor is the right mix. That means more vegetables and fruits, less meat and animal fats - and a lot of variety. Variety not only makes the food more exciting. It is also the best guarantee that you get enough of all the protective substances that are in the various foods.
Tip 2: Remove obesity
Obese people are twice as heavy. Because with the excess pounds also increases the risk of cancer. Nevertheless, you should abstain from radical lightning diets. Too often they end up unsuccessful. Although it decreases quickly, but later more. Unfortunately, there is no cure for getting rid of excess weight. It is best to take bad eating habits and then slowly but steadily lose weight - until you have reached your feel-good weight.
Tip 3: More vegetables and fruits
Fruits and vegetables form the core of a healthy diet. They keep the digestive system going and contain many substances that protect against cancer. Ideal are 400 to 800 grams daily. This corresponds to five portions. The protective effect of vegetables and fruits goes back to various ingredients: vitamins, minerals, so-called phytochemicals and dietary fibers. But not the individual components, but only the complicated interaction of the substances, as they occur in nature, promotes good health.
Tip 4: More bread, rice, potatoes and pasta
The cancer protection also increase the other plant foods. Daily 600 to 800 grams of bread, rice, potatoes, pasta and legumes are ideal. Whole grains usually cause more. Because with every processing step there is a risk that valuable ingredients are lost. For example, cereals: Ruch, semi-white and white flour contain only a fraction of the substances that make wholemeal flour so healthy.
Tip 5: Less meat
Those who eat less meat, save unnecessary calories and make a contribution to his cancer prevention. More than once 80 grams a day are already too much. Whoever chooses fresh fish and poultry more often instead of pork, beef or lamb, cuts off fat and turns on two or three meatless days per week, can reduce his risk of cancer. In general, you should prefer the lower-fat varieties and practice restraint with sausages, ham, bacon and salami.
Tip 6: Prefer vegetable fats
From the perspective of cancer prevention, the Mediterranean cuisine is just the thing. She prefers the healthier vegetable fats. The recommendation: per day no more than two teaspoons of vegetable oil (rapeseed oil, olive oil), frying fat (olive oil, peanut oil) and spread fat (butter). Once breaded and deep fried per week should be enough. Sweets that contain large quantities of hidden fats and finished products containing many saturated fatty acids are not without problems. They hide behind the term "vegetable fats - partially hardened".
Tip 7: Less alcohol
Many drinkers live longer - as long as they stick to water and little sweetened fruit or herbal teas. One and a half to two liters a day are healthy. In the summer, with fever, diarrhea and when you are physically active, but you need significantly more fluid. Alcohol, on the other hand, can not only harm the brain and liver, but also represents a risk of cancer. Those who do not want to give up altogether should at least limit their consumption.
Tip 8: Carefully prepare
Gentle preparation avoids unnecessary risks. The foods retain their nutrients and protective substances, cancer-causing substances can not even arise. Even when barbecuing is done: do not hold the food close to the fire, let it burn and - eat a lot of salad and vegetables. Also limit your salt intake. The easiest way is to eat less salted nuts, chips, salty snacks, cheese, ham, bacon, charcuterie, salted fish, ready-made sauces and soups. Three quarters of our salt consumption comes from finished products.
Tip 9: Keep carefully
Preserved properly, foods retain their nutritional value for longer and do not develop cancer-causing agents. The most important rules are: when shopping, do not interrupt the cold chain; store perishable fresh goods properly packed in the refrigerator; the remaining food cool and in the dark. The main thing, however, is to dispose of moldy, rotten and rancid fats and oils.
Tip 10: Healthy even without additives
Vitamin and mineral tablets are no substitute for a healthy diet. Those who eat balanced and varied, can do without them. Based on the results of the research so far, no reliable recommendations can be made for vitamin and mineral supplements. Because it is not clear what quantities are needed in which composition, in order to reduce the risk of cancer.
Tip 11: Do not smoke
Last but not least: Smoking harms your health and - contrary to all the claims made by the tobacco industry - is responsible for about one third of all cancer cases. If you smoke, there is only one thing: stop! Get advice from your family doctor, a medical doctor or a specialist.