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Healthy living habits to reduce your risk of cancer

Small measures can go a long way in preventing the dreaded disease.

The development of cancer is usually a relatively slow process, which requires a substantial proportion of the lifetime of an individual. Cancer occurs from genetic, environmental, food and lifestyle factors. The bodies of most people will fight off cancer cells before they have a chance to multiply and grow; however, sometimes the body is unable to eliminate toxic cells. The best way to fight off cancer cells before they have a chance to attack the body, therefore, is to make sure your immune system is healthy.

Although there are no proven ways to prevent cancer, there are steps you can take to decrease your risk. Move to the following pages to learn more about them.

Eat a variety of foods

No one food provides all the nutrients that a person needs.

It is important to eat a wide variety of foods each day such as fruits and vegetables; whole cereals; lean meats, poultry without skin, and fish; dry peas and beans and low-fat dairy products.

Eat 5-10 servings of fruits and vegetables daily because they are loaded with vitamins, minerals, antioxidants and other substances that lower the risk of cancer.

Minimise sugar and refined carbohydrates

White foods (sugar, white flour) are out; whole grains, fresh veggies and fruits, nuts, seeds, eggs and fish are in.

Too much sugar and simple carbs in the diet keep insulin levels high, which sets in motion a cascade of occurences in the body that predispose a woman's body to breast cancer.

Exercise

Being active is good for your overall health and can lower your risk of cancers of the breast, colon, prostate and uterus.

The recommended amount of exercise is 30 minutes a day, five times a week, but anything you can do to get your body moving is good. Try taking the stairs instead of the lift, getting off the bus a stop earlier or dancing to your favorite song.

Maintain a desirable weight

Obesity is a risk factor for many diseases, including heart disease, high blood pressure, diabetes, and some cancers. Being overweight or obese may increase your risk of cancers of the breast, colon, esophagus, kidney, stomach and uterus.

Avoid too much fat, saturated fat, and cholesterol

A diet low in total fat may reduce the risk for cancers of the breast, prostate, colon, and rectum. Such a diet will probably be low in saturated fat and cholesterol and may also reduce risk of heart disease.

It is recommended to keep your fat intake between 20 and 30 percent of total daily calories, with most fats coming from sources of polyunsaturated and monounsaturated fat such as fish, nuts and vegetable oils.

Eat foods with adequate starch and fibre

Most people eat a diet low in starch and fibre. Health experts recommend that we increase the amount of starch and fibre in our diets by eating more fruits, vegetables, potatoes, whole grain breads and cereals, and dry peas and beans.

A high-fibre diet may reduce the risk of colon and rectal cancer.

Stop smoking

Lung cancer is responsible for a quarter of cancer deaths and 80 percent of lung cancer cases are smoking-related. Smoking has also been linked to several other types of cancer, including: bladder, cervix, oesophagus, kidney, lip, mouth, pancreas, throat and voice box (larynx).

Quitting smoking greatly cuts the risk of developing cancer. The earlier you stop, the greater the impact. But it's never too late to quit. Even if you don't smoke, avoid exposure to secondhand smoke. Being around others who are smoking may increase your risk of lung cancer.

Consume alcohol in moderation

Your risk of cancer increases with the amount of alcohol you drink and the length of time you've been drinking regularly. Heavy drinking is associated with cancers of the mouth, throat, esophagus, kidney and liver. Cancer risk is especially high for heavy drinkers who smoke. Alcoholic drinks are also high in calories and low in vitamins and minerals.

Avoid over-exposure to the sun

Taking care in the sun so that you don't get burned is an important way of preventing skin cancer. About one million cases of skin cancer are diagnosed each year in the world and most are sun-related.

Most skin cancer occurs on exposed parts of your body, including your face, hands, forearms and ears.

You can lower your risk for skin cancer by limiting the time that you spend in the sun, especially between 10 am and 4 pm, the time when the sun's ultraviolet (UV) radiation peaks.

Manage stress

Chronic, unremitting stress, such as is often experienced by women who juggle the roles of wife, mother and employee, takes a heavy toll on the body and in particular keeps the hormone cortisol high. When cortisol is chronically elevated, the risk of breast cancer is significantly increased.

Find an activity that is relaxing, and take time out for it daily.

Get screened

Regular screening for certain cancers may not prevent cancer, but it can help discover them early -- when treatment is most likely to be successful. There isn't one screening test that works for all types of cancer. Cancer screening currently is recommended for only some cancers. Screening should include your skin, mouth, colon and rectum. If you're a man, it should also include your prostate and testes. If you're a woman, add cervix and breast cancer screening to your list.

Although there is no surefire way to prevent cancer, making healthy choices in your daily life may reduce your risk. If you don't feel capable of following all the anticancer guidelines, at least choose to work on those you know you have a good shot at sticking with. You can add a few more later, once you've made some progress.