Nutrition, hydration, exercise, rest all play an important role in the “strategy” of each of us to stay healthy for as long as possible. But how many of us think that if we pay attention to these factors, we can prevent, as much as possible, the “attack” of free radicals, inflammation and other factors that lead to the appearance of cancer cells in the body? The way of life is closely related to the health of our body, and with minor interventions in the way of life, it is possible to create a good immunity of the body, which will be able to resist an increasingly aggressive disease.

The number of cancer cases is alarmingly increasing both in Romania and in the world. Cancer is a serious health problem worldwide, and every year, in the first week of February, World Cancer Day is celebrated to draw public attention to this pathology, to raise awareness that there are efforts and concerns around the world for prevention, early detection and treatment of this disease.

In recent years, a growing body of research has emerged linking the world’s number 1 cause of death — cardiovascular disease or cancer — to lifestyle, diet, stress, or pollution (some types of cancer). The World Health Organization states that a healthy diet and exercise (maintaining a normal weight) are essential for good health and protection against serious chronic diseases such as heart disease, diabetes or cancer. WHO recommends eating as varied and healthy a diet as possible and reducing the intake of salt, sugar, trans fats and processed foods. According to the WHO, a healthy diet includes staple foods such as grains (wheat, barley, rye, corn or rice), root vegetables (potatoes), legumes (lentils and beans), fruits and vegetables, as well as animal products (meat , fish, eggs and milk).

It’s good to know that foods that protect our health, along with a balanced lifestyle, plenty of physical activity and enough rest, can have a significant impact on maintaining good health for as long as possible, he explains to HotNews. ro Lihiia Alexandrescu, consultant in sports nutrition, food education and food communication.

The statistics are harsh:

• In Romania, 550,000 cancer patients are currently registered with doctors.

• The number of new cancer cases in our country in 2023 increased by 21% compared to the previous year.

• Every year, 9.6 million people die from cancer in the world.

• Cancer is the second leading cause of death in the world after cardiovascular diseases.

• 70% of deaths occur in countries with a low and medium level of development.

• 3.7 million lives could be saved through assessment and screening programs.

• The total economic cost of fighting cancer in the world is estimated at more than 1 trillion dollars.

“Lifestyle information can save lives”

Experiences around the world show that there are effective programs through which lifestyle information can save lives. With the help of minor interventions in the lifestyle, it is possible to create a good immunity of the body, and it will be able to resist an increasingly aggressive disease, says nutritionist Ligia Alexandrescu.

The food consumed should be whole, local, as close as possible to what nature gives us, avoiding as much as possible the consumption of processed foods and sugar, especially processed fructose. All forms of sugar are dangerous for health, and their consumption contributes to the occurrence of cancer. Fructose is definitely a bad carb and should be avoided as much as possible, the nutritionist advises.

Then 3 hours before sleep is the period when we should not eat any food. There is clear evidence to show that by feeding the body with nutrients, namely the cellular mitochondria during hours when they do not need energy, a large number of electrons are transferred, generating free radicals, thus creating an aggressive attack of very harmful reagents of these species. on the cell membrane and implicitly on the DNA nucleus.

Lihiia Alexandrescu, sports nutrition, nutrition education and nutrition communication consultant

Optimizing the level of vitamin D in the body is also important. Research shows that vitamin D works at the cellular level and is one of the strongest cancer fighters. It seems that vitamin D is able to penetrate the cancer cell and induce the process of apoptosis – the death of the diseased cell. That is why people suffering from this disease should maintain an elevated level of vitamin D in the range of 70-100 ng/ml, says the nutritionist.

Protein restriction is another strategy to combat the activity of mTOR, a protein kinase involved in tumorigenesis and development. So 1g of protein/kg bodyweight/24 hours is the maximum protein intake that should be consumed, says the nutritionist.

Weight loss is a protective factor against cancer

Increasing insulin sensitivity, regulating the balance of satiety and hunger hormones, leptin/ghrelin, reducing parameters of metabolic syndrome by increasing insulin sensitivity, reducing inflammatory markers, etc. can be achieved with intermittent fasting. Insulin is a key hormone involved in storing energy from food. It grows when we eat. Whenever we eat, glycogen is replenished, and when it lacks food, the body uses glycogen stores in the liver and muscles, but after a maximum of 12 hours, in the absence of other food, these stores are used up, and the body switches to the progressive consumption of available in adipose tissue in the body. Thus, the body begins to burn fat and weight loss occurs, which is a protective factor against the occurrence of cancer.

Daily exercise keeps the basic metabolism active and reduces the risk of cancer precisely by maintaining a low level of insulin and inducing apoptosis of diseased cells.

Curcumin, the active ingredient in turmeric, may be an important ingredient in fighting the inflammation that generates tumor cells.

Limiting or eliminating alcohol, avoiding exposure to electromagnetic fields, or exposure to BPA (from heating food in plastic containers) are some other interventions that may prevent cellular changes.

Cooking meat directly over a fire created by coal is associated with the appearance of tumor cells due to acrylamide, an extremely toxic substance.

Nutrition, exercise, hydration and rest

In summary, nutrition, exercise, hydration, rest play an important role in the strategy of a person who wants to stay healthy as long as possible and prevent, as much as possible, the attack of free radicals, inflammation and other factors that lead to the appearance of cancer cells. Important in this continuous struggle are:

• limiting the consumption of fats, sugar and sodium;

• moderate consumption of mineral, vitamin and antioxidant supplements on a regular basis;

• consumption of vegetables and fruits as fresh as possible, and cereals in the most complete form; these foods contain antioxidants, enzymes and dietary fiber. The latter help to reduce the level of cholesterol in the blood and support the health of the colon;

• choosing fish as a source of high-quality protein; fish contains essential Omega 3 fatty acids, substances with high antioxidant and anti-inflammatory effects;

• adequate hydration of the body 30 ml of water/kg of body/day; water is necessary for the health of the skin, muscles, blood circulation, etc.

• avoid fluctuations in body weight;

• choosing vegetables rich in chlorophyll to the detriment of root crops (carrots, potatoes);

• choosing fresh fruit or freshly squeezed fruit juices with fibrous pulp instead of packaged juices (high in sugar or artificial sweeteners/food additives);

“Here, food that protects our health, together with a balanced lifestyle, plenty of physical activity and sufficient rest periods, can have a significant impact on maintaining good health for as long as possible,” emphasizes nutritionist Ligia Alexandrescu. .

The number of new cancer cases in Romania increased by more than 20%.

​The number of new cancer cases in 2023 will increase by 21% compared to the previous year, according to data from the National Institute of Public Health, the Federation of Cancer Patient Associations, the largest association representing patients, Romanian oncologists said earlier this week. . According to the data of the public organization, the number of cancer patients in Romania registered by doctors has exceeded 550,000.

“We will not expect access to new treatments, innovative treatments that can make the difference between life and death, the gap between us and the European Union will remain constant for 5-6 years. I am not talking about early cancer detection, because the failure of the National Cancer Control Plan has not led to the initiation of any population screening plan. We still have opportunistic screening, even cervical and breast, because we don’t have registries in that sense. You can’t talk about a national screening plan without having a registry dedicated to screening. (…) INSP reports are not true. (…) The situation is terrible now in Romania regarding the supply of drugs to hospitals,” says Cesar Irimia, president of the Federation of Cancer Patient Associations.

According to the Federation of Cancer Patient Associations, data from the European Cancer Inequalities Register show that Romania has the highest premature death rate from breast and cervical cancer in Europe, and the fourth highest premature death rate from lung cancer.

Also, the World Health Organization sounds a serious alarm about the health of the global population and reports that by 2050 the number of cancer cases is expected to increase by 35 million new cases (77% compared to the current year).