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Want to Stop Cancer? You Can, Experts Say
Date:6/3/2009

up to 24.9 is considered normal, the lower end of normal is better for cancer prevention, the report said.
  • Exercise: Participate in moderate activity -- brisk walking or something equivalent -- for at least 30 minutes a day. Ideally, though, people are advised to work up to 60 minutes of moderate exercise daily, or 30 minutes of vigorous exercise. The report also advised limiting sedentary activities, such as TV-watching.
  • Diet: Eat healthily. That means a diet that consists of mostly plant-based foods, such as fruits, vegetables and whole grains. The experts recommended avoiding sugary, processed foods and fast foods as much as possible and limiting red meat consumption to no more than 18 ounces a week. Salt consumption should also be restricted to no more than 2.4 grams of salt daily. And, the report advised, limit alcohol consumption to one drink a day for women and two drinks a day for men.
  • Supplements: Don't rely on them. The cancer-preventing benefits derived from nutrients are believed to come from foods, not from individual supplements. Authors of the report advised against taking supplements.
  • But Collins stressed that people need to realize that the recommendations weren't an "all or nothing" proposition.

    "Some people feel, 'I'm so far away from a healthy weight that I'll never get there, so why try?' " she said. "But every drop toward a healthy weight is a good move, and it's worth it."

    And, she said, each healthy change someone makes tends to support another one. "When you're active and at a healthy weight, eating choices become clear, because good foods tend to give you more energy to be physically active," she said.

    Kaklamani said that she, too, encourages people to make healthy changes. But she cautioned that the 20 percent or so of women who have a family history of breast cancer might need to do a bit more.

    It's vital that these wo
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