Cancer is a complex disease caused by a combination of genetic predisposition, environmental factors and lifestyle choices. However, with the right precautions and healthy habits, the risk of cancer can be significantly reduced. In this article, we will discuss ways to prevent cancer and food supplements that support the immune system.

Ways to Prevent Cancer

The following lifestyle changes and measures are of great importance to reduce the risk of cancer:

1. Healthy Nutrition

• Vegetables and Fruits: Rich in antioxidants, foods such as broccoli, cabbage, strawberries, tomatoes and carrots prevent cell damage.
• Whole Grains: Fiber-rich foods such as oats, quinoa and brown rice protect the digestive system and reduce the risk of colon cancer.
• Omega-3 Fatty Acids: Sources such as salmon, walnuts and flaxseed reduce inflammation.
• Avoid Processed Foods: Processed foods such as salami, sausages and packaged snacks can increase the risk of cancer.

2. Physical Activity

Regular exercise prevents obesity and maintains hormone balance. At least 150 minutes of moderate exercise per week is recommended.

3. Avoiding Smoking and Alcohol Consumption

• Smoking is the biggest risk factor for many types of cancer, especially lung cancer.
• Alcohol consumption increases the risk of liver and breast cancer in particular.

4. Sun Protection

Excessive exposure to UV rays can lead to skin cancer. Using sunscreen and wearing a hat are protective measures.

5. Stress Management

Chronic stress weakens the immune system. Meditation, yoga and breathing exercises can reduce stress.

Food Supplements Effective in Cancer Prevention

Some food supplements may help reduce the risk of cancer through their antioxidant and anti-inflammatory properties. However, these supplements should be used under the supervision of a doctor.

1. Vitamin D

• Effect: Strengthens the immune system and regulates cell growth.
• Sources: Salmon, egg yolk, sunlight.
• Supplement Dosage: 1000-2000 IU daily (on doctor’s recommendation).

2. Vitamin C

• Effect: With its antioxidant properties, it prevents cell damage caused by free radicals.
• Sources: Orange, lemon, kiwi, pepper.
• Supplement Dosage: 500-1000 mg daily.

3. Omega-3 Fatty Acids

• Effect: Reduces inflammation and maintains cell membrane health.
• Sources: Fish oil, walnuts, flaxseed.
• Supplement Dosage: 1000-2000 mg daily.

4. Green Tea Extract

• Effects: Contains epigallocatechin gallate (EGCG), which may inhibit the growth of cancer cells[1]
• Supplement Dosage: 400-500 mg daily.

5. Curcumin (Turmeric Extract)

• Effects: Anti-inflammatory and antioxidant properties prevent the proliferation of cancer cells.[2]
• Supplement Dosage: 500-1000 mg daily (taken with black pepper).

6. Selenium

• Effect: Increases the activity of antioxidant enzymes and prevents DNA damage.
• Sources: Brazil nuts, sunflower seeds.
• Supplement Dosage: 50-200 mcg daily.

Things to Consider

• Food supplements are not a substitute for a balanced diet.
• Overdose of supplements may cause toxic effects.
• People at high risk of cancer should not use supplements without consulting their doctor.

Conclusion

Cancer prevention is possible with a healthy lifestyle and the right nutritional strategies. A diet rich in antioxidants, omega-3 fatty acids and vitamins strengthens the immune system and prevents cell damage. However, in addition to these measures, regular screenings and medical check-ups should not be neglected.

For more information and supplement recommendations, you may also want to check out our article on black cumin and flaxseed.

Sources and References

[1] Cancer Prevention Research (2012) – Green Tea and Cancer Prevention

[2] Nutrients (2019) – Curcumin and Its Anti-Cancer Properties