Lifestyle changes to help reduce the risk of cancer

According to the American Cancer Society, cancer related deaths are on the rise. Up to two thirds could be prevented by simple lifestyle changes.

•Nourish the body: Having

a diet based

mostly on

plants, such as fruits, veg

etables, whole

grains and

beans, can re

duce the risk of cancer byasmuchas30percent to 40 percent. Aim for one or two servings of fruits and vegetables at every meal. In addition, low-fat diets help fight against colorectal, prostate and endometrial cancers. Drinking alcoholic beverages in moderation can also help prevent colon, breast and liver cancers.

•Work it out: Thirty to 45 minutes of physical activity a day has a protective effect against some cancers. Some effective ways to increase physical activity include taking the stairs instead of the elevator or parking the car in the far end of the lot when shopping. Not only do these activities make reaching the recommended levels of exercise attainable, but they also decrease the risk for heart disease, diabetes, high blood pressure and other major health problems.

•Avoid the burn:

The most common cancer in the United States is also the mospreventable. Skin cancer is caused by too much exposure to the sun. Always remember to apply sunscreen before going into the sun and reapply it often. Make sure the sunscreen has an SPF of 30 and protects against UVA and UVB raysIf being in the sun is a mustcover up with clothing, sunscreen and sunglassesThose who freckle or burn are the most at-risk for developing skin cancer.

•Kick that butt: Tobacco use, particularly

cigarette smoking, is

the single most preventable cause of death in the United States. Smoking not only

raises the risk of developing more than eight types of cancer, but it accounts for more than 87 percent of all lung cancer cases and 30 percent of all deaths from cancer. Regardless of an individual's age, it's never too late to improve one's health by kicking the tobacco addiction for good. Be sure to avoid places with secondhand smoke and educate children about not using tobacco products. Those who live with smokers are more likely to develop lung cancers even though they do not smoke.

Not only will these modifications help reduce the risk of cancer, but they will also result in a healthier lifestyle. In addition, these changes help prevent other health problems, such as heart disease, diabetes, obesity, stroke and lung diseases.

For more information, visit www.beckstrand.org.