Silvio Garattini, a 96-year-old oncologist, offers two keys to avoiding most diseases: "A revolution is needed."

Eating healthy and exercising are two factors that experts always include among their recommendations for good health. For oncologist Silvio Garattini , founder of the Mario Negri Institute of Pharmacological Research, these are the two keys to avoiding most diseases.

For this to be put into practice, " a revolution is needed , a different way of approaching health, and in this way, most diseases can be avoided," he noted in an interview with the Italian media outlet First Online .

In this regard, Garattini, 96, advocates for "a healthcare system that is not tied to the overuse of medications and that is guided by two fundamental pillars : better nutrition and physical activity."

In the first area, that of nutrition , this oncologist emphasizes that the diet "should be varied, that is, you should eat a little bit of everything for two important reasons: to obtain the micro and macronutrients we need, but also to avoid accumulations of contaminating factors contained in individual foods."

However, there's one food you shouldn't overindulge in, especially during this time of year: meat. "In summer, more than at other times of the year, it's important to eat very little meat , avoid butter and fatty foods, and focus on vegetables, fruits , and complex carbohydrates like rice and pasta, preferably whole-grain," she points out.

It's also a good idea to " drink more water to replace the salts lost through sweat," but he warns about another very characteristic summer food. "You have to be careful with ice cream and carbonated drinks because of their sugar content," he warned.

The amount eaten is equally important, according to Garattini, who points out that "variety must be accompanied by moderation . As our elders used to say: you have to leave the table feeling that you're still a little hungry."

This is supported by scientific evidence: "Research has shown that a 30% reduction in diet leads to a 20% longer lifespan ; therefore, eating less is also a factor in longevity."

Regarding physical activity , the second pillar Garattini points out for living well for longer, the doctor assures that "all activities are fine." In the case of walking , he emphasizes that it "should be done at a good pace, so that you feel a little shortness of breath and an increase in heart rate, for a distance of approximately 5 km per day." In general, "all sports are fine, as long as you don't end up injuring yourself," he adds.

Specifically, Garattini points out that "you need between 50 and 130 minutes of brisk walking per week to see any benefits. And it's never too late; you can start walking even at age 80. Clearly, if we're talking about summer, early morning or late afternoon are preferable, when temperatures are lower," he recommends.

In his case, the 96-year-old oncologist walks 5 kilometers a day . "When I finish, I feel much better. And above all, it helps me think," he admitted. In his opinion, physical activity is crucial for everyone, since "many chronic diseases are caused by poor lifestyle habits ."

Garattini, also a researcher in the field of pharmacology, has also warned about the abuse of medications . "We are bombarded daily with advertising messages encouraging us to take medications for every illness. The messages are often false and misleading," he maintains.

Although he does acknowledge that "medications are important in some very critical situations," in many others "they are not ." He points out, "in most cases, a disorder is resolved in another way, without taking medication. After all, the pharmaceutical market is a market, and like all markets, it wants to grow ever larger, increasing the number of medications, and decreasing the levels of normality."