Cancer is a disease that does not have a single cause, it is multifactorial. And the so-called risk factors can be internal (such as genetic mutations, hormones) and external (medications, diet, lifestyle, overweight and obesity).

Although internal factors, the genetics, play an important role in the development of the disease, environmental factors have a great interference in the development of the disease.

Cancer can be diagnosed many years after exposure to risk factors, so one way to reduce the risk of developing the disease is to have a healthier lifestyle, including a balanced diet and care that can reduce the risk of developing the disease.

Besides avoiding ultra-processed foods, which generally contain too much fat and sugar, here are some tips for a healthier diet.

The famous rice and beans, a typical Brazilian dish, is a very tasty combination and rich in nutrients needed by your body.

It is recommended to eat at least 3 portions of vegetables a day. And preferably colourful ones like carrots, tomatoes, watercress, spinach, pumpkin, beetroot, etc. And the more varied, the more diversity of nutrients and antioxidants.

Antioxidants are substances which help protect our cells, prevent or delay cellular ageing, help the recovery and formation of new cells and also favour the increase of our immunity.

Fruits are also rich in antioxidants, as well as providing vitamins, minerals and fibre.

Take advantage of the wide variety of fruits we have, such as banana, papaya, grapes, orange, tangerine, mango, avocado, acai, among many others, and include at least 2 types of fruit in your diet, which can be a dessert or snack for example.

Try to reduce the intake of foods and drinks with many calories and very few nutrients, such as soft drinks, powdered or boxed soft drinks, fast food (hamburgers, hot dogs, pizza), ultra-processed foods such as sausages, ham, bologna, packaged snacks, filled biscuits and packaged cake. These foods contain a lot of fat and sugar, which favour weight gain, which is a risk factor for the development of cancer. Avoid excessive alcoholic beverages, as they can be harmful to your organism.

Avoid, or consume in moderation, red meats, you can vary it by consuming white meats such as chicken and fish.

A golden tip for breast cancer is breastfeeding. Breastfeeding your baby not only protects him from overweight, obesity and infections, but is also a protective factor against breast cancer. So, if you can, take advantage of this double benefit and breastfeed your baby.

A healthier diet protects your body, which is much more prepared to defend itself from possible diseases and cancer is one of them. Take care of your body and yourself to have more health, quality of life and longevity.

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