New evidence shows that even those of us who carry the genetics that bring a predisposition to some types of cancer might, by living a healthy lifestyle and adopting natural remedies for cancer, reduce their risks.

You may have heard this already but – one third of the most usual cancers in the U.S. might be prevented by adopting healthier habits. Smoking is associated with just about another third of cancers also known to be preventable.

The trouble is, todays culture is full of unhealthy choices that are more convenient and more affordable.

There are three key things you can do to help yourself improve the odds of staying healthy and cancer free. This according to the American Institute for Cancer Research, AICR, a charity that encourages research on the relationship of nutrition and managing weight on cancer risk.

1. Stick to a mostly plant based diet ” that is predominantly fruits, veggies and whole grains, with little or no sugary, processed foods (fast foods too) as well as keeping intake of red meat to 18 ounces a week and salt intake to no more than 2.4 grams per day. Alcohol can be enjoyed in moderation, that is one drink a day for women, two drinks per day for men.

2. Keep your weight healthy – BMI between 21 and 23 is considered ideal for improving your odds. The lower end of the BMI range is even better when it comes to cancer risk. Its also important to try and avoid gaining weight as an adult, though if you have, losing even a few of those extra pounds can bring benefits to your body.

3. Exercise regularly – being moderately active for 30 minutes, working up to 60 minutes a day is also key. If your exercise routine is rigorous, thirty minutes a day is just fine. Limit how much time you spend on sedentary activities.

The data is pretty clear that we can make a significant drop in the cancer rate with these three changes, Karen Collins, a registered dietician and nutrition advisor for the AICR explains.

We can prevent about one-third of cancers with these changes. And if you add tobacco prevention, which reduces about 30 percent of cancers, over half of todays cancers could be prevented.

Of course these tips are not any guarantee of future health, but they certainly increase the odds of staying healthier.

The researchers believe that each healthy adaptation helps encourage another one. If you’re active you will eat better because better foods give you more energy, and the great feelings that come from exercise will lead to a virtuous circle.

Both behaviors will have weight dropping off, reinforcing your good habits and leaving you looking, and feeling, better than ever.

If you are concerned about cancer risk, or you have a family history of the disease, its a good idea to talk to your doctor about genetic counseling.

This process can really help you and your family identify who among you might be at an increased risk, and involves taking a very detailed family medical history (disease information about your brothers and sisters, parents, aunts, uncles, cousins, grandparents, children and grandchildren) so that the counsellor can assess your risk and guide you to the options open to you.

You might require just a single, hour-long session, or several, depending on your needs for genetic testing or follow up.

Of course even if you, or someone you love, carries a greater genetic risk, that doesn’t at all mean you are going to get a disease like cancer. You can do something about it with understanding this article, and introducing some of the natural remedies for cancer, starting now to reduce your overall risk in the future.

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