Eat Right & Get Active

Take Control of Your Health: Reduce Your Cancer Risk

There are simple choices you can make that can reduce your risk of getting cancer. Many of the things you can do to prevent cancer also help fight heart disease, stroke, and diabetes. The changes you can make may be easier than you think. Consider the following for you and your family:

Stay Away from Tobacco

There is no safe form of tobacco. If you smoke or chew tobacco, stop! Encourage the people around you to quit. Smoking increases cancer risk for smokers and everyone near them.

Smoking during pregnancy can harm the health of your baby. It can cause higher risk of miscarriage, early delivery (prematurity), stillbirth, infant death, and is a cause of low birth weight in infants. Children exposed to secondhand smoke are at an increased risk of sudden infant death syndrome (SIDS), acute respiratory infections, ear problems, and severe asthma.

Maintain a Healthy Weight

Being overweight or obese can raise your risk of many different types of cancers. Everyday choices for healthy eating and exercise can help you control your weight and lower your cancer risk by:

• Avoiding excessive weight gain
• Balancing the calories you take in with the amount of physical activity you do

If you are overweight, get to a healthy weight and stay there. Watching your portion sizes is an important part of weight control – especially for foods high in fat and sugar. Low-fat and fat-free doesn’t always mean low-calorie, so read labels and try to substitute fruits, vegetables, and whole grains for higher-calorie foods.

One serving is:

Fruits

1 medium apple, banana, orange – the size of a tennis ball

½ cup of chopped, cooked, or canned fruit – half a baseball

½ cup of 100% fruit juice – small glass

¼ cup dried fruit – small handful

Vegetables

1 cup of raw, leafy vegetables – 4 lettuce leaves

½ cup of other cooked or raw vegetables, chopped – half a baseball

½ cup of 100% vegetable juice – small glass

Grains

1 slice of bread

1 cup of cereal flakes or ready-to-eat cereal – your fist

½ cup of cooked cereal, rice, or pasta – half a baseball

Beans and nuts

½ cup of cooked dry beans – half a baseball

2 tablespoons of peanut butter – a ping-pong ball

1/3 cup nuts – a small handful

Dairy foods and eggs

1 cup of nonfat milk or yogurt

1 ½ ounces of natural cheese – pair of dice

1 egg

Meats

2-3 ounces of cooked, lean meat, poultry, or fish – a deck of cards

Get Moving

Adults

Engage in at least 30 minutes of moderate to vigorous physical activity, above your usual activities, on 5 or more days of the week. Forty-five to 60 minutes of intentional physical activity on 5 or more days of the week is even better.

Children and adolescents

Engage in at least 60 minutes per day of moderate to vigorous physical activity at least 5 days of the week.

It adds up. Your daily amount of activity doesn’t have to be all at one time, but it is most valuable if it’s done in blocks of at least 20 minutes. You can be active by walking briskly, swimming, gardening, doing housework, and even dancing. The more you do, the better. If you have children, be active with them. But be sure to check with your doctor or nurse before beginning an exercise routine.

Eat Healthy

Eat a variety of at least 5 servings of fruits and vegetables each day. They contain many vitamins and minerals, as well as fiber, antioxidants, and other good-for-you substances. Because they are generally low in fat and calories, they may also help you maintain a healthy weight, which helps reduce your risk of cancer.

Choose whole-grain rice, bread, pasta, and cereal over processed (refined) grains. Look for whole wheat, pumpernickel, rye, or oats as the first ingredient on the food label.

Limit the amount you eat of processed meats like cold cuts, bacon, and hot dogs, and red meats, such as beef, pork, and lamb. These meats contain substances that can increase your chances of developing cancer. They also add a lot of fat and cholesterol to your diet. Instead, try lean meats (look for loin or round in the name, and the amount of fat on the meat) in smaller portions, skinless poultry breasts, fish, or legumes (peas and beans) as healthier sources of protein.

Limit How Much Alcohol You Drink

Men should have no more than 2 drinks per day, and women should have no more than 1 drink per day. A drink is 12 ounces of regular beer, 5 ounces of wine, or 1 ½ ounces of 80-proof distilled spirits.

Protect Your Skin

About 90% of the skin cancers diagnosed each year could have been prevented with proper sun protection. Follow these steps to reduce your risk:

• Try to avoid the direct sun between 10 a.m. and 4 p.m. Instead, seek the shade.
• When you are in the sun, cover up with protective clothing.
• Use sunscreen with a SPF of 15 or higher, even on hazy or overcast days.
• Cover your head with a wide-brimmed hat that shades your face, ears, and neck. If you choose a baseball cap, remember to protect your ears and neck with sunscreen.
• Wear sunglasses with 99 to 100% UV absorption to provide optimal protection for the eyes and the surrounding skin.

And know your skin. Be aware of all moles and spots on your skin and report any changes to your doctor right away.

Have Regular Checkups

Many cancers can begin to grow and spread without causing any symptoms. Regular screening tests can find several cancers in their earliest stages, when treatment is most effective. Ask your doctor or nurse about the American Cancer Society’s guidelines for early detection of cancer. Be aware of any changes in your body, do regular self-exams, and visit your doctor regularly for cancer screening.

Everyday lifestyle changes can decrease your cancer risk. For more information about cancer, contact your American Cancer Society at 1-800-ACS-2345 or www.cancer.org.

Know Yourself and Your Risks

Your parents and ancestors help determine some of who you are. Your tobacco use, eating and exercise habits, and lifestyle also help define your health and your risk for some diseases, like cancer. You may be at increased risk for cancer because of the choices you make and because of your family. Know yourself and your family history.