HOW TO TAKE ACTION HOW TO TAKE ACTION

The American Institute for Cancer Research estimates that roughly half of cancers could be prevented by changing our everyday habits. It’s sometimes possible to reverse the disease with weight loss, exercise and changes in diet. “I’ve had patients come of

Maintain a healthy weight

A postmenopausal woman with a body mass index (BMI) of 22.6 or lower is 2½ times less likely to develop breast cancer than someone with a BMI of 31.1 or higher. (A BMI between 18.5 and 24.9 is within the healthy range.)

Limit alcohol Alcohol is linked to an increased risk of several cancers, so indulge sparingly (one drink per day for women), if at all.

Take action Regular exercise is linked to a lower risk of colon, breast, lung and uterine cancers.

Don’t smoke It could prevent 30 percent of cancer deaths.

Limit red meat To minimize risk of colon cancer, the American Institute for Cancer Research recommends eating no more than 18 ounces (510 grams) of cooked red meat per week.

Be sun smart Shielding your skin from ultraviolet rays reduces the risk of skin cancer. Lose a little If you’re 180 pounds, losing nine to 18 pounds—five to 10 percent of your weight—can make a big difference. “Even if you stop gaining weight,” says Dr. Hux, “that’s beneficial to your health.”

Add activity Exercise hard enough to sweat lightly for at least 150 minutes per week—a little more than 20 minutes a day. In one U.S. study of high-risk individuals, this much exercise assisted in modest weight loss, which reduced their odds of developing Type 2 diabetes by 58 percent over an average followup of just less than three years.

Drop sweet drinks

According to the Canadian Diabetes Society, drinking sugary beverages is directly linked to the risk of developing Type 2 diabetes. “Don’t drink your calories, whether it’s in pop, fancy coffees, alcohol or sweet juices,” Dr. Abramson stresses. “Drink more water or eat a piece of fruit instead.”

Avoid tobacco Smokers have a 30 to 40 percent higher risk of developing Type 2 diabetes over nonsmokers, according to the U.S. Centers for Disease Control.