About 1.5 million new cases of cancer are expected to be diagnosed in the United States during 2009.
How can you avoid being one of them?
The American Cancer Society and the American Institute for Cancer Research offer tips on how to avoid getting the dreaded diagnosis. Lifestyle factors are some of the most important in determining who will get the disease. In fact, they are much more accurate predictors than whether or not someone in your family has cancer.
1. Eat right. Get at least five servings of fruit and vegetables every day. These can be fresh, frozen or canned. Aim for a variety of textures and colors, and be sure to include tomatoes. Pure fruit juice is also beneficial, but drink it sparingly because it contains a lot of calories that aren’t filling.
2. Scale down. Get down to a healthy weight or work to stay there. Waistline size appears to be most important for avoiding disease, including cancer. In general, men need to keep it under 40 inches, women under 35 inches.
3. Work out. Exercise five days a week for at least 30 minutes, preferably 45-60. The intensity of your workout should increase as you become more fit.
4. Reduce meat. Limit your intake of red and processed meats. This includes pork, lamb and beef, as well as bacon and sausage.
5. Drink sparingly. Twelve oz. of beer, 5 oz. of wine or 1.5 oz. of liquor (80-proof) is the daily limit for women, twice that for men.
6. Stop smoking. Cigarette smokers not only account for 85% of lung cancer patients, they also get more cancers overall, such as kidney cancer.
7. Reduce sugar. The empty calories in sugar, brown sugar, honey, agave and high-fructose corn syrup contribute to an expanding waistline. Try to use a little less than usual. You may be surprised how quickly your taste buds get used to the difference.
8. Test for radon. Have your home tested for radon gas emissions, which have been linked to lung cancer.
9. Eat walnuts. Lab mice decreased their chances for breast cancer tumors when walnuts were included in their diet. The nuts are rich in omega-3 fatty acids, vitamin E and fiber, all of which may slow cancer growth.
10. Eat Mediterranean-style. Olive oil, olives, avocados and nuts contain healthy fat that deters breast cancer.
