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9 Lifestyle Changes to Avoid Cancer

Postmenopausal women who follow nine recommended guidelines for diet and lifestyle significantly lessen their risk for developing and dying from cancer than women who don't.

The guidelines are based on data from nearly 30,000 women ages 55 to 69, who were studied for 13 years. One in three women will develop cancer in her lifetime. "Our study suggests that older women may be able to have a fairly large impact on their cancer risk by not smoking, controlling body weight, exercising and eating a healthy balanced diet," says Dr. James Cerhan, of the Mayo Clinic College of Medicine.

The Big 9

1. Having a body mass index less than 25

2. Having gained no more than 11 pounds since age 18

3. Engaging in daily moderate and weekly vigorous activity

4. Eating five or more servings of fruit and veggies a day

5. Eating more than 400 grams (14 ounces) of complex carbohydrates a day

6. Limiting alcohol to one a day

7. Limiting red meat to less than 3 ounces a day

8. Limiting fat consumption to no more than 30 percent of total calorie intake

9. Limiting salt intake to less than 2,400 milligrams a day


Matthew M. F. Miller Matthew M. F. Miller, author of “Maybe Baby: An Infertile Love Story” (HCI, 2008), is a syndicated fatherhood blogger

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