Approximately 30–35% of all malignancies are attributed to so-called lifestyle factors, which include an imbalanced diet, being overweight or obese, abusing alcohol, and inactivity [1]. Obesity, defined as abnormal excess accumulation of fat in adipose tissue, causes chronic low-grade inflammation. It is associated with a high risk of developing the four main types of non-communicable diseases (NCDs), namely, type 2 diabetes, metabolic syndrome, cardiovascular disease, and several types of cancer [2,3]. In tumors of the breast, colon, liver, and prostate, obesity is generally a predictor of poor clinical outcomes. Consequently, diet, viewed as the totality of eating habits, is a significant environmental component capable of regulating neoplastic risk either as a protective factor or as a risk factor, depending on the quality, amount, and frequency of intake of the foods that comprise it [4]. The relationship between nutrition and the immune system is crucial to both sustaining health and causing illness. When the immune system is hyperactive as a result of an unhealthy lifestyle and an imbalanced diet, a low-grade chronic inflammatory state is induced, which increases the risk of developing chronic degenerative illnesses and cancers [5,6]. Nutrition has a dual nature because it can be either a weapon of prevention and therapy or a cause of pathological events if it is primarily composed of pro-inflammatory foods consumed on a regular basis. Diets, such as the traditional Mediterranean diet (MD), and regular physical exercise are effective methods for preventing overweight, obesity, and NCDs, as well as reducing visceral fat and, as a result, the generation of pro-inflammatory cytokines and hormonal imbalances [7,8]. Moreover, the UNESCO in 2010 officially defined the MD as a cultural heritage of humanity, exalting conviviality, sensory stimulation, socialization, biodiversity, and seasonality, aspects that can reinforce the MD’s beneficial effects on wellbeing, quality of life, and healthy physical activity. Furthermore, a balanced diet is now regarded as a very effective tool for the prevention and reduction of mortality and the recurrence of oncological illnesses [9,10]. These intrinsic characteristics of the Mediterranean diet allow us to place it in a really healthy lifestyle, which is reflected in the culinary and working traditions (fishing and sheep farming) of the Mediterranean people, which require intense physical effort (far from a sedentary life) and, therefore, high energy consumption.

Physical exercise benefits cancer patients, including those receiving oncological treatments such as chemotherapy, hormone therapy, radiation, and surgery, as well as those in the rehabilitation phase and long-term survivors [11]. Physical exercise is now shown to be safe for cancer patients and must be included in treatment regimens, even though it must be tailored to the subject being treated, the kind of pathology, comorbidities, physical conditions, and effort tolerance [9]. Physical exercise, when combined with a balanced diet and a proper lifestyle (no smoking or drinking), leads to a prolongation of the expected lifespan and a decrease in the risk of chronic degenerative illnesses and tumors, which are statistically common in the adult population [12].

2. The Mediterranean Diet (MD)

3. Role of an Anti-Inflammatory and Calorie-Restricted Diet in Cancer Prevention

The Typical Mediterranean Diet Recommendations to Follow

(1)

Consume whole grains every day, three portions a day of vegetables, two portions a day of fruit, and legumes 3–4 times a week.

(2)

Limit the consumption of red meat, avoid processed meats such as preserved meats, cold cuts, and frankfurters.

(3)

Stay away from items high on the glycemic index, such as white bread, white rice, and simple sweets. Dinner carbs are acidifying and may raise blood sugar and insulin levels, so it is best to avoid them.

(4)

Fruit is best eaten on an empty stomach, either first thing in the morning or late in the afternoon and never toward the conclusion of a meal, especially one that is high in carbs. Do not eat fruit salad since it contains ingredients with wildly varying pH levels, many of which might lead to stomach and bowel issues.

(5)

Foods high in acidity and polyamines should be avoided (vegetables of the nightshade family, oranges, tangerines, mandarin oranges).

(6)

Stay away from packaged foods with hydrogenated polyunsaturated fatty acids (trans), which cause high cholesterol and inflammation throughout the body, which damages cells. Trans fats can be found in bakery products such as industrial bread, cookies, and pastries, as well as in ready-to-eat meals and French fries.

(7)

Food supplements should not be taken unless they have been properly tested in clinical trials.

(8)

Observe a moderate calorie restriction while making sure that all essential nutrients are in the diet. This is to make sure that the nutritional status is not affected (for example 1–2 days a week).

(9)

Weight should be managed in a healthy way; one should “stay trim” and monitor one’s waist circumference (waist size), which should be no more than 80–88 cm in women and 94–102 cm in males.

(10)

Even more so as you get older, it is important to get your body moving every day; try going for a brisk 30 min walk, walking 10,000 steps, or spending an hour at the gym.