While there is no way you can guarantee that you won’t get cancer, there are steps you can take to lower your overall risk.

The Cancer Council NSW recommends you:

• Quit smoking o r, better still, never start.
• Maintain a healthy weight and be physically active. To reduce your risk of cancer, aim for one hour of moderate activity or 30 minutes of vigorous activity on most days. Activity can be done in 10-minute sessions throughout th e day. If you’re inactive any increase is beneficial.
• Enjoy a balanced diet with plenty of vegetables and fruit. Aim for 5 serves of vegetables and 2 serves of fruit a day. A serve is about a handful.
• Eat a variety of wholegrain, wholemeal and high-fibre f oods such as cereals, breads, rice and pasta. Aim for at least 4 serves a day, with half being wholegrain.
• Limit or avoid drinking alcohol. The recommendation for men is no more than 2 standard drinks a day. And try to have at least 1 or 2 alcohol-free days a week.
• Choose a diet low in fat and salt.
• Protect yourself from the sun.
• Get to know your body and what is normal for you, and act when you notice any changes.
• Have any recommended screening tests.

Courtesy: The Cancer Council NSW, 2005

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