Prevention and wellness

According to the report Cancer figures in Spain 2023, 341,000 cases of cancer are forecast by 2040. Breast, lung and colorectal cancers top the list as the 3 most common types. Cancer remains one of the diseases of greatest concern to the medical community. Is there any way this could change?

Cancer research is opening up new avenues for treatments and ways to tackle the disease more effectively. Furthermore, leading a healthy lifestyle is still considered the best way to lower these numbers. To mark World Cancer Day on 4 February, we look at the World Health Organisation’s World Cancer Report. What lifestyle changes does it recommend to help reduce key cancer risk factors?

More fruit and vegetables

The Mediterranean diet is widely recommended, as it focuses on abundant fruit and vegetables while cutting out processed and ultra-processed foods. Indeed, there are studies linking the consumption of these products to the development of cancer, as highlighted in the report by the Scientific Committee of the Spanish Food Safety and Nutrition Agency (AESAN).

Obesity can also be a key risk factor for developing certain types of the disease such as oesophageal, colon and kidney cancer. We should thus prioritise the consumption of fresh, healthy foods that are as unprocessed as possible and advocate for a diet rich in fruit and vegetables.

Reducing red meat consumption

By “red meat” we mean veal, beef, duck, pork, lamb, etc. According to AESAN these meats should be consumed only occasionally, “no more than 2 portions per week”. You should therefore eat less red meat and opt for alternatives like chicken or rabbit instead. The reason, according to the WHO, is clear. Red meat, particularly the highly processed varieties available in shops, increases the risk of colorectal cancer.

La The Spanish Cancer Association (AECC) warns that the incidence of this type of cancer is rising among people under 50, whereas it used to mainly affect older people at around the age of 70. This is concerning given that it is the third most common cancer in Spain. Making this small change to your diet could help reduce the risk of developing the disease.

Exercise is key

The WHO has found that diet alone is not enough to prevent the various types of cancer that exist. And there is one key factor: a lack of physical exercise. According to the 2020 European Health Survey in Spain, 40.3% of women and 32.3% of men are considered sedentary, meaning they engage in no physical activity whatsoever.

This is worrying, as the WHO considers a sedentary lifestyle to be a cancer risk factor due to its link to obesity. Does this mean you have to join a gym? Not necessarily, as options abound. You could take a short walk after lunch, practise yoga, or enjoy activities like dancing or running.

Everyone should find an activity they feel comfortable with and that keeps you from sitting for too many hours. It is true that many jobs require hours of sitting still in front of a screen, but in your free time you need to find alternatives to compensate for it.

The WHO is very clear. Sedentary habits, obesity, red meat and processed or ultra-processed foods are of no help in the fight against cancer. That is why, on this day, it is vital to remember the importance of changing our habits, eating more healthily and getting some exercise. Cutting out tobacco and alcohol while protecting your skin from the sun further reduces future cancer risks.

Remember that health insurance gives you access to comprehensive preventive programmes to help look after your health.