1. Strictly avoid all forms of tobacco exposure. Tobacco use remains the single greatest cause of preventable cancer.
2. Maintain an optimal weight (BMI <25; waist size <32.5” for females; <36” for males) throughout your life. Assuming you are a non-smoker, this is the single most powerful means to lower your cancer risk. Overweight/obesity is a significant risk factor for many forms of cancer. BMI, weight gain after age 20, and belly size are the relevant aspects here.
o Exercise daily the rest of your life
o Consume the right foods and avoid the wrong foods
o Eat mindfully – become a “defensive” eater
o Control your portions
3. Be physically active/exercise regularly the rest of your life. Regular physical activity reduces cancer risk through several powerful and synergistic mechanisms.
o At least 30 minutes of moderate aerobic activity daily.
o Optimal – 60 minutes or more of moderate activity daily or 30 minutes of vigorous physical activity (like brisk walking) daily.
o Always check with your healthcare provider before beginning an exercise program.
4. Get Real! Limit consumption of energy dense, processed foods, especially fast foods, sugary beverages, and junk foods. These foods are those most adept at causing weight gain, which significantly boosts cancer risk.