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10 Expert Tips to Reduce Cancer Risk
Independent researchers funded by various
British and American organizations recently
reviewed 7,000 top cancer studies. Their findings?
You can reduce your risk for 17 different
cancer types with a few lifestyle choices. "The
number one thing you can do to reduce your risk
is not smoke," says Denis B. Fitzgerald, M.D.,
hematologist-oncologist and chairman of the
Cancer Committee, section chief Hematology-Oncology at Riverview Medical Center
Beyond conquering smoking, results indicate
the following additional actions also may help
you avoid this deadly disease:
- Keep weight in a healthful range.
"Maintaining a healthy weight will improve
your health overall," says Dr. Fitzgerald. To
calculate your body mass index (BMI), divide
your weight in pounds by your height in inches
squared. Then multiply by 703. Your BMI
should stay between 21 and 23 after age 21.
- Get active. Go for at least 30 minutes of
moderate-to-vigorous exercise daily to
increase fitness.
- Limit high-calorie food and drinks. "The
risk for some cancers, including breast
cancer, seems to increase with a highcalorie
and high-fat diet," says
Dr. Fitzgerald. Skip fast food, sodas, and
other calorie-dense, nutrient-poor items.
- Put plant-based foods first. Make vegetables,
fruits, beans, and whole grains
two-thirds of your diet. These foods provide
nutrients and help keep weight in check.
- Cut out processed meats and reduce red
meat. "Processed meat such as sausage
may increase your risk for certain cancers,"
Dr. Fitzgerald says. Ideally, avoid it. Also,
try to eat no more than 500 grams of beef,
pork, or lamb per week.
- Restrict alcoholic beverages. For women,
current recommendations are no more than
one alcoholic drink per day. For men, no
more than two.
- Strike salt. The recommended daily limit is
2,400 milligrams, or about one teaspoon. Your
bonus? "Reducing salt use also may reduce
your blood pressure," Dr. Fitzgerald says.
- Get nutrients from food, not supplements.
"While supplement research continues,
some supplements may actually do more
harm than good," says Dr. Fitzgerald. A
doctor may recommend a supplement,
however, in certain situations.
- Feed infants naturally. Encourage loved
ones to consider that breastfeeding helps
prevent breast cancer in mothers and
obesity in children. Breast milk should be
used for at least one year, according to the
American Academy of Pediatrics.
- Remain watchful if you've had cancer.
"Stay in touch with your doctor, and follow
his or her prevention and screening advice,"
Dr. Fitzgerald concludes.
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