Recommendations
Rationale
Notes
Don't smoke
(or use tobacco products, and avoid second-hand smoke.
Smoking is the single greatest cause of cancer.
If you are having trouble nixing your nicotine habit, consult your health care practitioner.
Avoid environmental toxins.
Many environmental toxins are proven carcinogens.
Filter water if an analysis reveals impurities, minimize pesticides use at home, take precautions if you are exposed to carcinogens at work, eliminate exposure to xenoestrogens.
Be aware.
Pay attention to your life, your breathing, the food you eat, your relationships, and the world around you.
Attention begets awareness. Slowing down helps you realize, for example, the impact your diet has on you.
Start small, but start to notice. Take deep breaths throughout the day, snack on an organic banana, appreciate loved ones.
Exercise.
30 minutes/day minimum
Exercise promotes healthy digestion, and helps keep your weight in check by burning calories and building muscle. Obesity is a risk factor for cancer.
Bike, dance, garden, run, walk—if it gets your heart rate up, it counts.
Limit sun exposure.
Over time, the sun's rays can cause skin cancer.
If your active lifestyle keeps you under the sun's rays, use sunscreen and wear a hat.
Reduce stress.
Stress depletes the immune system, weakening its ability to fend off infection. A happy disposition and positive mental outlook are invaluable in sickness and health.
Calming practices—deep breathing, meditation and yoga—can have a profound impact on stress reduction.
NOTE: To create a safe and effective program best suited for your needs, consult your health care practitioner. The above information should not be taken as medical advice.
Sources: American Cancer Society (www.cancer.org); Food, Nutrition and the Prevention of Cancer: A Global Perspective. American Institute for Cancer Research, 1997. (www.aicr.org); National Cancer Institute (www.cancernet.nci.nih.gov); Natural Health Bible. Bratman S., Kroll, D., editors. Sacramento (CA): Prima Publishing; 1999. pp 26-33; PDR Family Guide to Nutrition and Health. Sutton DW, editor. Montvale (NJ): Medical Economics Co.; 1995. pp 197-227; Vegetables, Fruits, and Herbs in Health Promotion / Watson R, editor. Boca Raton (FL): CRC PRess; 2001. pp 191-4.
