February is National Cancer Prevention Month. Just how much can lifestyle choices affect your chances of getting cancer? Quite a bit, says the American Cancer Society (ACS). In fact, about 18% of cancers have been linked to things such as carrying a few extra pounds and not moving enough throughout the day.

But here’s the good news: You don’t have to be part of that statistic. Follow these strategies from the ACS and other cancer experts to make healthy habits part of your everyday routine.

• Maintain a healthy weight. Obesity raises the risk for cancer. Calculate your body mass index (BMI) by using an online BMI calculator. Adults ages 20 or older should have a BMI that stays between 18.5 and 24.9.

• Get moving. Aim for 30 minutes of moderate or vigorous physical activity five days a week.

• Limit high-calorie foods and drinks. These include fast food, sodas and other items with few nutrients per calorie.

• Fill your plate with plant-based foods. At each meal, make plants the star by filling two-thirds of your plate with a variety of fruits, veggies, beans and whole grains.

• Ration red meat and eat little or no processed meat. Eat less than three servings each week (that’s about 12 to 18 ounces) of beef, pork, lamb or other types of red meat. Any amount of processed meat, such as sausage, may raise cancer risk.

• Restrict alcohol. Women should have no more than one alcoholic drink a day, and men no more than two drinks.

• Curb salt intake. The American Heart Association recommends having no more than 2,300 milligrams of salt each day. Ideally, most adults should limit it even more, to 1,500 milligrams a day or less.

• Choose nutrient-rich foods over supplements. Your healthcare provider may recommend a supplement if you’re pregnant or if you have other health conditions.

• Consider breast milk benefits. Breastfeeding may protect moms from breast cancer and babies from obesity later in life. The American Academy of Pediatrics recommends that parents use breast milk for at least one year — on its own for six months and then mixed with other foods.

• Remain diligent after cancer. If you’re a cancer survivor, stick to the same healthy lifestyle recommendations you followed before your diagnosis. Check with your provider first.

Source: The StayWell Company, LLC