We all know that cancer in any form or type has no definitive cure. That said, doctors believe that we can still prevent about 30 to 50 percent of cancers by changing the food options and lifestyle. Cancer not only affects a person’s health, but it also imposes a great cost on families and the government. Based on extensive research, doctors recommend many nutritional and lifestyle guidelines to prevent cancer.

As per the recommendations of the World Cancer Research Fund, here are some of the key changes that you can make to prevent cancer for you and your family:

1. Maintain ideal weight
Obesity is the main risk factor for cancer. One has to work on preventing obesity right from a young age. Obesity can lead to cancers including stomach, esophagus, liver, colorectal, breast, and kidney cancer.

2. Increase plant-based diet
If a person can increase the portion of a plant-based diet compared to red meat and animal fat, it can help prevent cancer significantly. Whole grains, fruits, vegetables, and legumes can supply the required nutrients like fiber, proteins, and vitamins. The ideal quantity of fiber is 30 gm and 400 gm of fruits and vegetables a day per person.

3. Reduce fast and processed food
Processed food contains high quantities of sugar, unsaturated fats, and starch. The easy availability and convenience have resulted in its increased consumption among children, teens, and adults. They are high on calories and carcinogenic chemical preservatives. They also have little nutritional value and contribute to obesity. Eating fresh food and limiting fast food can prevent cancer.

4. Limit sugary and carbonated sodas
There is proof to show that high consumptions of sodas lead to obesity. The habit of drinking sodas can be completely given up as they have no health value. It also leads to a high risk of pancreatic cancer.

5. Reduce alcohol consumption
Alcohol increases the risk of mouth, pharynx, larynx, liver, colorectal, breast, and other cancers. The risk is more for heavy drinkers and those who go on frequent binge drinking episodes.

6. Sweat it out
Doctors constantly emphasize exercise as a tool for good health. The American Cancer Society, which releases guidelines for cancer prevention, recommends 150 minutes of moderate, 75 minutes of intense exercise for adults, and 1 hour of moderate exercise for kids to prevent cancer. Get involved in walking, hiking, dancing, jogging, cycling, swimming, or any sports. You can also do physical work around the house, like cleaning and maintaining your yards. It helps reduce weight, improves your mood, reduces stress, all of which contribute towards cancer prevention.

7. Stop smoking now
Smoking is addictive and a difficult habit to give up. Every smoker knows that hundreds of chemicals go into making one cigarette, and a few of them are proven carcinogenic agents. If you are a non-smoker, it is best if you do not start. If you are a smoker, you not only risk cancer for yourself but also to family and children who are around you as they inhale the smoke. Smokers are at risk for cancers like bladder, blood, cervix, colon, rectum, kidney, liver, lungs, mouth, stomach, and voice box cancers.