Here are the American Institute for Cancer Research's 10 recommendations for cancer prevention. Adhering to just 6 or 7 of these recommendations reduces your risk of getting breast cancer by 51% according to AICR.
For ER+/PR+ breast cancer survivors (that's me), for each one you do above 7, there's additional benefit.
Keep your weight within the healthy range and avoid weight gain in adult life. The evidence linking body fatness to cancer is overwhelming and has grown stronger over the past decade.
Be physically active as part of everyday life. Walking more and sitting less is a great way to reduce cancer risk. The more active you are, the greater the benefit.
Make whole grains, vegetables, fruits and pulses (legumes) such as beans and lentils a major part of your normal diet. A healthy pattern of eating and drinking is associated with a lower risk of cancer. Independent studies show that the more closely you follow our recommendations, the more you reduce risk of developing cancer.
Limiting these products helps you control your calorie intake and makes it easier to maintain a healthy weight. There is strong evidence that diets containing greater amounts of "fast foods" and other processed foods high in fat, starches or sugars are a cause of weight gain, overweight and obesity. Greater body fatness is a cause of 12 cancers.
Eat no more than moderate amounts (12-18 ounces per week) of red meat, such as beef, pork, and lamb. Eat little, if any, processed meat. There is strong evidence that eating red or processed meat are both causes of colorectal cancer.
Drink mostly water and unsweetened drinks. There is strong evidence that regularly drinking sugar sweetened drinks is a cause of weight gain, overweight and obesity. Greater body fatness is a cause of at least 12 cancers.
For cancer prevention, it is best not to drink alcohol. There is strong evidence that drinking alcohol is a cause of six cancers, and even one small glass of alcohol a day can increase the risk of some cancers.
Aim to meet your nutritional needs through diet alone. We advise against the use of supplements as protection against specific cancers.
Breastfeeding is good for both mother and baby. It carries many health benefits, including the ability to reduce your chances of developing breast cancer.
Unless otherwise advised, and if you can, all cancer survivors are advised to follow the recommendations as far as possible. Always, check with your health professional about what is right for you.
How many of the 10 are you doing?
0%1 of 10 (Um, I have work to do)
0%2 of 10
0%3 of 10
0%4 of 10
A note: The American Institute for Cancer Research has guidelines for reuse of their content, which I follow.