Cancer remains a major health scourge, despite the progress being made in the research and treatment of this disease. Each year, it is estimated that there are about 3.2 million new cases of cancer in Europe, of which 13.5% are breast cancer, 12.9% are colorectal cancer and 12.1% are lung cancer. Additional data suggests that the number of deaths reached is 1.7 million each year as the first cause of death is lung cancer.
 
Prevention and early diagnosis are the most important part of treating and preventing certain types of cancer. According to the Greek Cancer Society, there are strong indications that in the near future, Genetics and Molecular Biology will introduce new techniques and methods that will provide important solutions to the effective treatment of cancer. However, early screening is a critical process for addressing the disease. Half of the people who develop cancer will lose their lives only because the diagnosis is made at an advanced stage.

We know the causes of around 50% of cancers, as they mainly involve factors such as habits and lifestyle, environmental factors, nutrition and social and cultural practices. By avoiding all the dangerous risks of developing cancer you will be implementing primary prevention. The European Union has taken initiatives at various levels to ensure overall health and improvement in the quality of life of patients. The European Code Against Cancer includes ten guidelines based on scientific data, which should be adopted by citizens so as to avoid certain cancers and to improve general health.
 
1. Avoid smoking and the exposure to tobacco smoke.

Smoking is the most important cancer factor that we can reduce. It is not only responsible for lung cancer, but many other types of cancer as well. One of the best ways to prevent cancer is to stop smoking on the whole, which will bring many benefits to your body. It is also advised to avoid secondhand smoke as it contains more than 60 known carcinogens, which interrupt the normal growth of cells - hence the development of cancer.
 
2. Protection from the sun.
 
Skin cancer is the most common type of cancer in men and women, and accounts for about half of all cancer diagnoses. Avoid excessive sun exposure on all counts. To boot, the protection of children and adolescents is particularly important. Individuals who have a tendency of getting sunburnt must use protective measures throughout their entire lives. When it comes to using sunscreen, take note of the following points:

• Sunscreen should be applied 15-30mins before going outside so that the skin can absorb it.
• Remember to protect all parts of the body from the sun, including the ears, feet and neck.
• Reapply your sunscreen ever 2 hours, especially after taking a swim, even if it is waterproof sunscreen.
• Sunscreen should be applied even when the weather is cloudy as harmful UV rays can surpass clouds.
  
  

3. Eat fruits and vegetables

Increase your daily intake and variety of vegetables and fruits. Both these food sources contain antioxidants that help restore damaged cells. Green, orange and yellow fruits as well as vegetables are the ideal allies for combating cancer and keeping it at bay. Studies have also revealed that dark-colored fruits like berries also contain anti-cancer properties, and the same applies for vegetables such as broccoli and cauliflower. Remember to consume at least five servings of fruits and vegetables daily whilst limiting your intake of foods containing animal lipids.

4. Reduce intake of red meat and animal fat. 

Countless studies have shown that a diet rich in animal fat can increase your chances of developing several forms of cancer, especial colon cancer. Red meat in particular contains more fat than poultry and fish. The reduction in the quantity and frequency of red meat can help with cancer prevention. A diet that has high levels of fat can also lead to obesity, which is responsible for increasing the risk of developing cancer as well.

5. Limit alcohol consumption.

Excessive alcohol consumption increases the risk of developing cancer. Studies show that men who consume two alcoholic drinks a day and women who consume one alcoholic drink a day significantly increases their risk for certain types of cancers.

6. Increase physical activity on a daily basis.

Exercise can reduce the risk for many cancers and it is recommended that you undergo at least 30 minutes of exercise, five days per week. Keep in mind that exercise does not just mean fitness and weights. There are many ways and options in respect to exercising methods and techniques so find out what suits you best.

7. Family medical history.

It is exceedingly important to know the medical history of your family so that you can better protect yourself from certain types of cancer. For example, we know that breast cancer and colon cancer are hereditary. If you know that there is a hereditary cancer in your family you should contact your doctor. Along with his help, you will be able to devise a strategic prevention plan for regular check ups.

8. Exposure to carcinogens.

Chemicals present in the workplace may increase the risk of many types of cancer, including cancer of the kidneys and the bladder. Follow the instructions outlines to avoid exposure to known carcinogens and abide the official state guidelines for radiation protection.

9. Safe sex

Practicing unsafe sex can result in HPV infection, a common sexually transmitted disease, which is transmitted through sexual contact, and has been associated with carcinogenesis of the cervix of the woman's uterus, the vagina, the penis, and other forms of cancers.

10. Regular examinations

Regular check ups are not only useful for detecting cancer, but for its early detection and to prevent its development. Women from the age of 25 should undergo screening for cervical cancer (Pap Test). Women from the age of 40 should be tested for breast cancer. A mammogram enables the detection of breast cancer at a stage where it would be undetected clinically. Individuals over the ago of 50 should participate in screening programs for the detection of colorectal cancer with a test of occult blood in the stool (haemoccult Test) or in combination with a colonoscopy.

The sun is the driving force of life.
 
The importance of the sun for the evolution and the preservation of life on earth is critical as the process of photosynthesis is a source of life for all living organisms on our planet.
 
Sun exposure has therapeutic properties for several diseases and it is also vital for the synthesis of vitamin D and the maintenance of healthy bones. However, excessive exposure in the sun can have harmful, long-term consequences on your health. For this reason, it is important that we know the dangers the sun hides as well as applying basic protective methods on a regular basis and all year round. Skin cancer and melanoma have reached an all-time-high and those figures are continuing to grow.
 
In essence, what’s important is not only early detection but effective prevention of all those factors that are related to the source of life – the sun. For this reason, we suggest you rigorously follow the core guidelines in respect to sun protection.

10 Sun Protection Tips

• Use sunscreen 365 days a year, whether you are in the city or in the countryside, and even when it is cloudy.
• In the summer, avoid sun exposure between 11.00 and 16.00. On all the remaining hours of daylight we allow for sun exposure only after the application of sunscreen.
• In the summer, expose yourself to sunlight, always wearing a hat, sunglasses and a shirt.
• Apply sunscreen half an hour before sun exposure. Do not forget areas like the nose and ears.
• Apply sunscreen every two hours and reapply after swimming or when doing sports.
• Avoid buying sunscreen that appears to have been altered or was displayed at sales outlets at high temperatures, and always check the expiration date. Never use last year's sunscreen.
• Keep in mind that the sun is equally dangerous when we are in the sea as ultraviolet rays can go up to three meters in depth.
• 70% of UV radiation is reflected in the sand and seawater. Hiding under an umbrella or a tree without using sunscreen is not secure enough protection from the sun.
• Young children should not be exposed to the sun without a sunscreen, hat, glasses and shirt and infants up to six months are prohibited from being exposed to the sun.
• Observe any moles you may have on your body and if you see a change in color, shape or size you should visit your dermatologist immediately.

The role of nutrition for good health
 
The adoption of a balanced diet can help prevent many diseases, even the risk of developing cancer. In fact, diet is an important factor in maintaining good health. 30-40% of all cancers that arise, are associated with poor diet, obesity, minimal physical activity and other factors related to habits of everyday life that we could change or improve.
 
Let's take a little test: What are you thinking of preparing for lunch? Is it a salad with colorful vegetables, nuts, beans and olive oil or would you prefer a steak served with French fries? The only thing certain is that neither of these two dishes will play a decisive role in risking your health, but the daily food choices and lifestyle you have, will – especially in terms of diseases such as cancer. In essence anything you avoid putting on your plate and everything you do end up choosing to consume, can either protect you or weigh you down. From the array of foods and nutrients that have been placed under the microscope by the scientific community, several ones have been selected as they stand out for their protective properties against cancer. These properties are usually found in unprocessed foods of plant origin, which can supply the body with fiber, good fats, more antioxidants and phytochemicals.
 
Phytochemicals
 
These substances are found at very low concentrations in specific foods and they seem to have antioxidant action, but also reduce the risk of carcinogenesis through other mechanisms. Among the most famous phytochemicals are the anthocyanins, which are mainly found in berries such as strawberries, blueberries and cranberries. In addition to their protective properties against cancer, these phytochemicals delay aging and have mild anti-inflammatory action.
 
In the category of phytochemicals, we could not fail to mention lycopene. It is a component that exists in abundance (particularly in tomatoes), which appears to protect against damages that can lead to the development of cancer cells. It is one of the few nutrients that are preferably consumed via cooked food as this helps enhance its absorption. In fact, it is advised that you consume tomato sauce prepared with olive oil so as to gain the optimum benefits from lycopene. Additional important sources of lycopene are watermelons, pink grapefruits and red peppers.
 
Flavonoids, which are also found in foods such as oranges, grapefruits, apples, beans, green tea, grapes and wine, also seems to have protective properties against carcinogenesis.

Vitamins
 
According to publications of the American Cancer Society, antioxidant vitamins have a very important role in your diet in terms of protecting the body against cancer. The most famous and powerful vitamin is vitamin C, which you will find in sufficient quantities in oranges, peppers, strawberries, kiwi and broccoli. In the Mediterranean diet you will find vitamin E, which is an antioxidant. Ideal sources of vitamin E are olive oil, as well as most nuts, such as almonds, sunflower seeds, hazelnuts and peanuts. Vitamin E is fat-soluble, so the body has the ability to store it in comparison to vitamin C, which cannot be stored and is required for daily consumption. In any case, it is advisable to acquire vitamins from natural foods and not from food supplements, as your food can provide you with sufficient quantities, and additionally it may contain many other important ingredients ensuring your sound nutrition.
 
Beta-carotene, a precursor of vitamin A, is of equal importance. Beta-carotene strengthens white blood cells, which helps to reduce oxidative stress and through this mechanism it reduces the risk of cancer. Although there is much scientific evidence highlighting the role of beta-carotene in preventing cancer, it is not recommended as a supplement you should be taking. Good sources of beta-carotene are carrots, peppers, spinach, apricots, broccoli, peas and sweet potatoes.
 
Minerals
 
In addition to phytochemicals and antioxidant vitamins, there are minerals that also have a protective role against cancer. Selenium is one of these minerals. A review published in July in the Journal of the National Cancer Institute, suggests that an adequate intake of selenium reduces the risk of cancer, but recommends that it is not taken as a supplement, as there is insufficient scientific evidence to allow such a recommendation. The same direction is given by the American Cancer Society, which recommends that you ensure the intake of selenium via your food choices. Excellent sources of selenium are pork, beef, chicken, seafood, fish, cocoa, Brazilian nuts, peanuts, sesame and its products.
 
In regards to cereals and grains, whole grain should be your only option as they are rich in fiber and lignans. Lignans have antioxidant activity and are associated with reducing the risk of breast cancer, while the adequate intake of fiber is primarily associated with a reduced risk of developing colorectal cancer.
 
Therefore, the answer as to which meal you should be consuming is pretty obvious. A diet rich in vegetables, fruits, nuts, legumes, poultry, fish and whole grain cereals, will be the best investment for your health and wellness.
 
Tips:
- If you are not used to consuming lots of fruits, start of by preparing a smoothie with a variety of fruits. Combine ½ cup milk 2 tablespoons berries (anthocyanidins), 2 apricots (beta-carotene) and 1 tablespoon flaxseed (lignans, fiber, omega-3s).
- Opt for a breakfast of oats or muesli (lignans, fiber) instead of processed grains.
- Opt for 100% whole-wheat (fiber) wholegrain bread (vitamin E, selenium) instead of white bread.
- In salads, add colorful peppers (lycopene, beta-carotene), nuts (selenium) and legumes (fiber, lignans).
- Opt for homemade tomato sauces (lycopene), olive oil (vitamin E) and green herbs (lignans).