Eat Healthy

Eating healthy plays a vital role in reducing your cancer risk and helps improve your health. One should create a healthy diet plan and stick to it for maintaining a healthy lifestyle.

A healthy diet plan includes the following foods,

• Foods that are high on vitamins, minerals, and other nutrients
• Low calorie foods, that help you maintain a healthy body weight
• Vegetables of color – dark green, red, and orange
• Fiber-rich beans and peas
• A variety of fruits 
• Whole grains and brown rice

Here are some tips to improve your eating pattern:

Include colorful vegetables, fruits, beans, and whole grains to your diet.

Make fish, poultry, or beans your main source of protein.

When you are away from home try to eat vegetables, whole fruit, and other low‐calorie foods instead of high‐calorie ones.

Try not to smoke or consume alcohol to avoid risk of developing cancer.

Exercise Daily

To stay healthy and avoid risk of developing cancer, 1 hour of moderate activity daily or 30 minutes of vigorous activity is recommended.

Moderate-intensity activities are usually made up of exercises that increase your heart rate up to 50% to 60% higher than its rate when you are at rest.

Following Moderate-intensity activities can help reduce risk of developing cancer:

• Brisk walking
• Easy jogging
• Walking or jogging on a treadmill
• Using an elliptical trainer
• Bicycling 
• Swimming leisurely
• Water aerobics
• Ballroom dancing and line dancing
• Softball and baseball
• Volleyball
• Doubles tennis
• Gardening and some housework (vacuuming)

Maintain a healthy body weight

Achieving and maintaining a healthy weight is essential to reduce the risk of cancer and other chronic diseases like diabetes and other heart diseases.

One of the best ways to get an idea if you are at a healthy weight is to check your body mass index (BMI), a score based on the relationship between your height and weight.

A healthy BMI usually ranges between 18.5 and 24.9. While a BMI between 25 and 29.5 is considered overweight and BMI of 30 or higher is considered obese.

Quit Smoking and Tobacco Products

Consuming tobacco is the leading cause of cancer. People who use tobacco products, smoke regularly or who are victims of environmental tobacco smoke (secondhand smoke) have an increased risk of cancer.

Tobacco use causes many types of cancer, including cancer of the lung, larynx (voice box), mouth, esophagus, throat, bladder, kidney, liver, stomach, pancreas, colon and rectum, and cervix, as well as acute myeloid leukemia.

How to stop smoking or using tobacco products?

There are many treatments and resources available for people who want to quit smoking or consuming tobacco products. Opt for a systematic plan to avoid this habit of yours, this may include following steps:

• Prepare your mind and set a quit date
• Develop ways to deal with situations that trigger your urge to smoke or use tobacco
• Build a strong network of support like friends who have quit smoking and using tobacco
• Consider seeing a counselor to help you quit
• Use medications to help you quit