Approximately one-third of all cancer deaths that occur each year in the US could be prevented by consuming a healthier diet, adopting a more active lifestyle, and maintaining a healthy weight, according to the American Cancer Society.
“You can help reduce your cancer risk by eating a healthy diet and maintaining a healthy weight.  To get started, adopt healthy eating habits and maintain a healthy weight by watching portion sizes, especially of foods and drinks high in calories, fat, or sugar; it’s one way to eat fewer calories and control your weight,” said Margaret Mishra, FNP, at McLeod Family Medicine Latta.
The American Cancer Society recommends that people engage in regular physical activity for at least 30 minutes five or more days per week.
“Regular moderate physical activity, such as a brisk, 30-minute walk each day, delivers many rewards,” said Mishra, “such as reducing the risk of dying from heart disease, developing diabetes, developing high blood pressure, and developing certain cancers, such as breast, colon, endometrium, esophagus, and kidney.”
According to the American Cancer Society, about one-third of cancer deaths could be prevented by maintaining a healthy weight, getting regular physical activity, and adopting healthy eating habits.
“In addition,” added Mishra, “it reduces the feelings of depression and anxiety, appears to improve mood, helps control weight, and helps build and maintain healthy bones, muscles and joints.” Rather than having general goals like “getting in shape” or “exercising more,” choose concrete goals, such as walking 30 minutes on Tuesdays and Thursdays, and doing stretching exercises five minutes each morning. The more variety you have, the more likely you will continue. A well-rounded exercise program that includes aerobic exercise, strength training using weights, and flexibility exercises – even when performed regularly in small increments – is key, according to the American College of Sports Medicine.
“It helps to build a support system of family, friends, coworkers, and neighbors that can help keep you motivated and participated with you,” said Mishra.  “Also, for those trying to make changes in their eating and exercise habits, writing down and tracking food intake and physical activity is an effective tool to help change these habits.”
“Walking is one of the simplest activities to incorporate into one’s daily life,” said Mishra.  Walking 10,000 steps a day is equal to walking about five miles. Getting to 10,000 steps requires some effort. Set a goal of 4,000 steps per day, and gradually increase your steps every day until you reach 10,000.
Visit the American Cancer Society at cancer.org/GreatAmericans for diet and fitness tools to help you calculate a healthy lifestyle and to help you stay well.