Adopting a healthy lifestyle is one of the most effective strategies to reduce the risk of developing cancer. By modifying modifiable risk factors, the probability of the disease can be significantly impacted.

  • Do not smoke or use tobacco products: The single most important measure to prevent cancer. Quitting smoking at any time reduces cancer risk, and the earlier you quit, the greater the benefit. Avoiding exposure to secondhand smoke is also crucial.
  • Limit alcohol consumption: For cancer prevention, it is recommended to limit or abstain from alcohol intake. If drinking, it is suggested not to exceed one drink per day for women and two drinks per day for men.
  • Maintain a healthy weight: Achieving and maintaining a healthy weight through a combination of a balanced diet and physical activity is fundamental. This involves controlling portion sizes and limiting intake of calorie-dense and unhealthy fats.
  • Follow a healthy and balanced diet:
    • Consume plenty of fruits and vegetables: They are rich in vitamins, minerals, antioxidants, and fiber, which can protect against cellular damage.
    • Choose whole grains: Opt for whole wheat bread, brown rice, and whole grain pasta instead of their refined counterparts.
    • Limit red and processed meats: Reduce consumption of red meats (beef, pork, lamb) and avoid processed meats (sausages, cold cuts, bacon), which have been classified as carcinogenic by the WHO.
    • Decrease intake of added sugars and sugary drinks: They contribute to weight gain and may influence cancer risk.
    • Prioritize healthy fats: Choose unsaturated fats found in avocados, nuts, seeds, and olive oil.
  • Stay physically active: Regular physical activity is vital. At least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week is recommended, along with muscle-strengthening exercises at least two days per week.
  • Protect yourself from the sun: Limit direct sun exposure, especially during peak hours (10 a.m. to 4 p.m.). Use broad-spectrum sunscreen with SPF 30 or higher, protective clothing (wide-brimmed hats, sunglasses), and seek shade. Avoid tanning beds.
  • Vaccination: Vaccination against HPV (to prevent HPV-related cancers) and hepatitis B (to prevent liver cancer) is an important preventive measure.
  • Practice safe sex: Reduce the risk of sexually transmitted infections that may increase cancer risk (e.g., HPV, HIV).