The international guidelines for cancer prevention are primarily based on the European Code Against Cancer (ECAC), developed by the World Health Organization’s International Agency for Research on Cancer (IARC), and the recommendations of the World Cancer Research Fund (WCRF).
The scientific community estimates that around 40–50% of cancer cases may be preventable by making healthy lifestyle choices and following these key recommendations:
🚬 Tobacco and Smoking
- Do not smoke: avoid all forms of tobacco and vaping products.
- Keep your home smoke-free: eliminate exposure to secondhand smoke to help protect your family.
🍏 Diet and Body Weight
- Maintain a healthy weight: overweight and obesity are risk factors for several types of cancer.
- Eat whole grains, legumes, vegetables, and fruit: make these foods the foundation of your daily diet.
- Limit “fast food”: reduce your intake of processed foods high in fat, sugar, and starches.
- Limit red and processed meat: reduce your intake of red meat (beef, pork, and lamb) and avoid processed meats such as deli meats and sausages.
- Avoid sugar-sweetened beverages: choose water and unsweetened drinks most of the time.
- Do not use supplements to prevent cancer: aim to meet your nutritional needs through your diet whenever possible.
🏃♂️ Physical Activity and Alcohol
- Be active every day: walk more, stay physically active, and limit the amount of time you spend sitting.
- Avoid alcoholic beverages: when it comes to cancer prevention, the ideal approach is to avoid alcohol altogether.
☀️ Environment and Toxic Substances
- Avoid excessive sun exposure: always use sun protection and never use tanning beds.
- Protect yourself at work: carefully follow health and safety guidelines when working with carcinogenic substances.
- Check for radon: monitor levels of naturally occurring radon radiation in your home.
- Reduce exposure to air pollution: choose active transportation, such as walking or cycling, and use public transportation whenever possible.
🩺 Healthcare and Medical Prevention
- Breastfeed: breastfeeding can reduce the mother’s risk of breast cancer, when possible.
- Limit hormone replacement therapy (HRT): for menopausal symptoms, use it for the shortest duration necessary and under close medical supervision.
- Vaccinate your children: make sure they receive hepatitis B vaccination as infants and human papillomavirus (HPV) vaccination.
- Participate in organized screening programs: follow national screening recommendations for colorectal, breast, and cervical cancer.