What if you could reduce your risk of cancer just by doing three things? Well, you can. Roughly two-thirds of the most common forms of cancer could be prevented by doing the following things:
1. Eat a plant-filled diet.
2. Exercise and lose weight.
3. Limit alcohol and avoid all tobacco products.
The great news is that these same recommendations can reduce your risk of heart disease, stroke, diabetes, hypertension and even Alzheimer's disease! Read on or check out the video above for more on your prescription to fighting cancer.
Eat Right
Eating a plant-filled diet and minimizing fatty meats can reduce the risk of cancer.
- Eat at least 2.5 cups of fruits and vegetables each day.
- Avoid sugary, processed foods like cake, soda and fast food.
- Choose whole-grain pastas, breads and cereals over refined grains.
Be Fit
Being active and reducing excess weight can significantly reduce your cancer risk.
- Exercise for 30 minutes at least 5 days every week.
- Fill your free time with active habits such as dancing, walking/hiking and running.
- Find ways to increase the number of steps you take each day.
Reduce Your Risk
In combination with diet and exercise, take steps to reduce your risk by avoiding all tobacco products and limiting alcohol to no more than one (women) or two (men) drinks per day. A standard drink is equal to:
- 12 ounces of regular or "session" beer (about 5% alcohol - not a strong or higher alcohol craft beer)
- 5 ounces of wine
- 1.5 ounces of distilled spirits
Be sure to talk to your primary care provider about your family's health history and ways you can work together to reduce other personal cancer risk factors.
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The information in this article was reviewed by Carilion Clinic Oncology.
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