Dr Belaâs practical list of cancer prevention and anti-aging
As medical research shows a third of all cancer can be prevented by change in lifestyle factors.
Also healthy lifestyle can help slow down the effects of aging by up to 12 years.
So, what to do?
1. Sleep 7 hours a day.
2. Eat organic porridge for breakfast with fruits and without milk (boiled in water, almond, coconut or rice-milk) You can add honey, agave or maple syrup. Add seeds and nuts as source of protein.
3. Drink plenty of water throughout the day, but not during meals.
4. Donât drink tap water. Choose your water according quality and not the type of the cooler.
5. Make as much of your own food, donât buy ready-made.
6. Eat together with your family as much as you can: quality food and time without phones and TV.
7. Eat mainly organic and low glycemic index (GI) food. Eat as much brown instead of white carbs.
8. Use salt only as a spice (tiny amounts). Salt kills. Experiment with spices and herbs instead.
9. Eat plenty of mixed vegetables (row, steamed, cooked, etc.) The more colours on the plate the more varied nutrients you get.
10. Snack on a few nuts every day.
11. Use/eat cold pressed extra virgin olive oil.
12. Eat more fish, cut down on red fatty meats (pork).
13. Eat fruits (watch for GI).
14. Get rid of crisps as part of your meal.
15. Drink alcohol moderately (good quality 1 unit a day with a meal).
16. Moderate/high intensity exercise at least 3 times 1 hour a week. Chatting in the gym is not exercise.
17. Embrace a good daily skin care routine with good quality products.
18. Be paranoid with sun protection (for anti-aging and cancer prevention reasons).
19. Smile (forced smile has a positive bio-feedback effect and makes you happy).
20. We need four hugs a day. Count them.
21. Think about cancer screenings above 40 and find out about your risks.
22. Think about anti-aging treatments above 40. Nowadays they are safe and effective.
23. Relax every day!
24. Have a healthy amount of stool every day (following this list will help).
25. Take vitamin C (500mg) and D (25microgramm for adults) daily. Be very careful with the rest of the supplements, especially the fat solubles (A, E and K). In general supplements need to be tailored to specific needs.
26. Coffee: based on research it seems that there is a similarity between moderate alcohol and coffee consumption: both of them have health benefits. Maximum 2 cups of coffee or green tea a day (max. 300mg caffeine) have several advantages for adults. This is not the case for pregnant women and teenagers.
27. Dark chocolate: it can be tasty sweet treat for you in the evenings, but don't eat too much because the caffeine could keep you awake. (dark chocolate has advantageous effects for the vascular system)
What to avoid?STOP smoking immediately, that is the biggest single killer! It will be the best decision of your life for sure!
Avoid snacking around sweets.
Donât drink energy drinks or soft drinks at all.
Avoid ready-made food/drink as much as you can.
Donât believe that I am perfect in every item of this list. I am working on the 7 hours sleeping, stress control and relaxation part, but doing well with the rest.
What about you?
Aim for following 70% of this list most days and you will be well on your way!
(Thank you Ruth for giving your comments to the list!)