Smoking, weight key in battle with cancer Published Feb. 11, 2011 By 60th Medical Group Public Affairs TRAVIS AIR FORCE BASE,Calif. -- When it comes to cancer, there are no guarantees. However, these recommendations from the American Institute for Cancer Research and David Grant USAF Medical Center represent the best advice available on how to reduce the risks for cancer. Research shows that making even small changes in the right direction can make a difference in the years and decades to come. Be as lean as possible without becoming underweight. Maintaining a healthy weight is one of the most important things to reduce the risk of post-menopausal breast cancer, colon cancer, esophageal cancer, endometrial cancer, kidney cancer, gallbladder cancer and pancreatic cancer. Everyone should aim to be at the lower end of the healthy body mass index range, which is a BMI from 18.5 to 25 percent. In fact, scientists now say that, after not smoking, maintaining a healthy weight is the most important thing everyone can do for cancer prevention. Be physically active for at least 30 minutes every day and regular physical activity can help keep our hearts healthy. As fitness improves, increase physical activity to about an hour. Physical activity also is a great way to maintain a healthy weight. Limit consumption of foods high in fat, added sugars and those low in fiber. Foods and drinks filled with empty calories can lead to obesity, which is a major cancer risk factor. Eat a variety of vegetables, fruits, whole grains and beans. Eat at least five servings of plant-based foods and only modest amounts of meat. Limit red meats to 18 ounces (cooked weight) per week and avoid processed meats. To have variety, have six meals a week featuring three-ounce portions, or three meals a week with six-ounce portions. Red and processed meats like ham, bacon, sausages and cold cuts may increase risk of colorectal cancer. Limit consumption of salty foods, too much salt increases risk of high blood pressure. Limit alcoholic drinks. If consumed, alcoholic drinks should be limited to two per day for men and one for women. Remember the "0-0-1-3" formula based on research by the National Institute of Alcohol Abuse and Alcoholism regarding binge drinking in college students: · 0 underage drinking offenses · 0 drinking and driving incidents · 1 drink per hour · 3 drinks per occasion The formula serves as the model for the Air Force's Culture of Responsible Choices program. If possible, reply on deit and not supplements to protect against cancer. This is because very high doses of vitamin supplements have been associated with increased cancer risk. However, some Americans - including nursing and expectant mothers and seniors - who may benefit from dietary supplements, so check with a doctor. There is also evidence that breast cancer survivors can reduce their risk of recurrence by eating healthy and maintaining a healthy weight. Making small, everday changes can help lower the risk of cancer throughout a lifetime. lifetime.