Getting to or exceeding the upper limit of minutes is ideal. When combining different types of activity, 1 minute of vigorous activity can take the place of 2 minutes of moderate activity. For example, minutes of moderate activity, 75 minutes of vigorous activity, and a combination of minutes of moderate activity plus 25 minutes of vigorous activity all count as the same amount.

This level of activity has been shown to have clear health benefits, including lowering the risk of dying at an early age and lowering the chance of getting or dying from certain types of cancer.

Higher amounts of physical activity may be even better for lowering cancer risk. For people who are not active or just starting a physical activity program, activity levels below the recommended levels can still help your health, especially your heart.

The amount and intensity of activity can then be increased slowly over time. But men older than 40 years, women older than 50 years, and people with chronic illnesses or risk factors for heart disease should check with their doctors before starting a vigorous activity program.

Children and teens should be encouraged to be active at moderate to vigorous intensities for at least an hour a day, every day. This should include muscle-strengthening activities at least 3 days a week.

Activities should be age appropriate, enjoyable, and varied, including sports and fitness activities in school, at home, and in the community. To help reach activity goals, daily physical education programs and activity breaks should be provided for children at school, and "screen time" TV viewing, playing video games, or time spent on the phone or computer should be limited at home.

There is growing evidence that the amount of time spent sitting is important, regardless of your activity level. Sitting time raises the risks of obesity, type 2 diabetes, heart disease, and some types of cancer, as well as of dying at a younger age. Lifestyle changes and advances in technology have led to people being less active and spending more time sitting each day.

This is true both in the workplace and at home, due to increased TV, computer, and other screen time. Limiting the amount of time spent sitting, as suggested in the table below, may help maintain a healthy body weight and reduce the risk of certain cancers.

In recent years, the effects of dietary patterns on the risk of cancer and other diseases have taken on more importance, as opposed to the effects of individual nutrients. Studies have provided consistent and compelling evidence that such healthy dietary patterns are linked with a lower risk of cancer, certain other diseases, and dying at a younger age.

Several components of healthy dietary patterns are also independently linked with cancer risk. Vegetables including beans and fruits are complex foods, containing vitamins, minerals, fiber, and other substances that may help prevent cancer.

Research is being done on the potential cancer-preventing properties of certain vegetables and fruits or groups of these , including dark green and orange vegetables, cruciferous vegetables such as cabbage, broccoli, cauliflower, and Brussels sprouts , soy products, legumes, allium vegetables onions and garlic , and tomato products.

Vegetables and fruits may also lower cancer risk by their effects on calorie intake and body weight. Many vegetables and fruits are low in calories and high in fiber, as well as having a high water content.

This may help lower overall calorie intake, and thus help with weight loss and keeping unwanted weight off. Eating plenty of vegetables and fruits has also been linked with a lower risk of other chronic diseases, especially heart disease.

Legumes including kidney beans, pinto beans, black beans, white beans, garbanzo beans chickpeas , lima beans, lentils, and soy foods and soybeans are rich in protein, fiber, iron, zinc, potassium and folate.

They have a nutrient profile similar to that of vegetables and other good sources of protein, and are excellent sources of both. Whole grains include all of the parts of the original kernel, and therefore have more fiber and nutrients than refined or processed grains.

Research has shown that whole grains probably lower colorectal cancer risk. In addition, whole grains and foods high in dietary fiber seem to be linked with a lower risk of weight gain and being overweight or obese, which can also contribute to cancer risk.

The US Dietary Guidelines recommends getting at least half of your grains as whole grains. The ACS guideline recommendation to choose whole grains is consistent with these guidelines.

Dietary fiber, found in plant foods such as legumes, whole grains, fruits and vegetables, and nuts and seeds, is probably linked with a lower risk of colorectal cancer, as well as a lower risk of weight gain and being overweight or obese.

Fiber can also affect bacteria in the gut, which might also play a role in some cancers. Studies of fiber supplements , including psyllium fiber and wheat bran fiber, have not found that they reduce the risk of polyps in the colon. Thus, the ACS recommendation is to get most of your dietary fiber from whole plant foods, such as vegetables, fruits, whole grains, nuts and seeds.

Red meat refers to unprocessed meat from mammals, such as beef, veal, pork, lamb, mutton, horse, or goat meat, as well as minced or frozen meat. Processed meat has been transformed through curing, smoking, salting, fermentation or other processes to improve preservation or enhance flavor.

Examples include bacon, sausage, ham, bologna, hot dogs, and deli meats. Most processed meats contain pork or beef, but they may also contain other red meats, poultry, or meat byproducts. Evidence that red and processed meats increase cancer risk has existed for decades, and many health organizations recommend limiting or avoiding these foods.

It is not known if there is a safe level of consumption for either red or processed meats. They are linked with a higher risk of weight gain and being overweight or obese, which increase the risk of many types of cancer.

Energy-dense and highly processed foods are also often higher in refined grains, saturated fat, and sodium. The health impact of highly processed foods is an area of increasing public concern. Some types of processing—such as peeling, cutting, and freezing fresh vegetables and fruit for later consumption—have important health benefits that increase the safety, convenience and taste of foods.

But there is a spectrum of food processing, from less processed foods such as whole grain flour and pasta, to highly processed foods that include industrially produced grain-based desserts, ready-to-eat or ready-to-heat foods, snack foods, sugar-sweetened beverages, candy, and other foods that often do not resemble their original plant or animal sources.

Some research has linked diets high in calcium and dairy products to a lower risk of colorectal cancer, and possibly breast cancer as well.

However, some studies have also suggested that calcium and dairy products might increase prostate cancer risk. Because the intake of dairy foods may lower the risk of some cancers and possibly increase the risk of others, the ACS does not make specific recommendations on dairy food consumption for cancer prevention.

Vitamin D , which is made by the body when the skin is exposed to ultraviolet UV rays, is known to help maintain bone health. Dietary sources include a few foods in which it is found naturally such as fatty fish and some mushrooms , as well as foods fortified with vitamin D such as milk and some orange juices and cereals and supplements.

Some studies have suggested a potential role of vitamin D in lowering cancer risk, especially colorectal cancer. However, large studies have not found that vitamin D supplements lower the risk of colorectal polyps pre-cancerous growths or cancer. Most Americans do not get enough vitamin D in their diets, and many have low vitamin D levels in their blood.

While the role of vitamin D in lowering cancer risk is still an active area of research and debate, avoiding low vitamin D levels is recommended. People at higher risk of having low vitamin D levels include those with darker skin, those living in Northern latitudes, and those who stay indoors and who do not consume sources of vitamin D.

Furthermore, current laws and regulations do not guarantee that products sold as dietary supplements actually contain substances in the quantities claimed on their labels, or that they are free from undeclared substances that can be harmful to human health.

Although a diet rich in vegetables, fruits, and other plant-based foods may reduce the risk of cancer, there is limited and inconsistent evidence that dietary supplements can reduce cancer risk. Further, some studies have found that high-dose supplements containing nutrients such as beta-carotene and vitamins A and E can actually increase the risk of some cancers.

Nonetheless, more than half of US adults use one or more dietary supplements. Some supplements are described as containing the nutritional equivalent of vegetables and fruits.

However, the small amount of dried powder in such pills often contains only a small fraction of the levels in the whole foods, and there is very little evidence supporting a role of these products in lowering cancer risk.

Food is the best source of vitamins, minerals, and other important food components. Alcohol use is the third most important preventable risk factor for cancer, after tobacco use and excess body weight. Despite this, public awareness about the cancer-causing effects of alcohol remains low.

Washing does not eliminate all pesticide residue, but will reduce it. Flavor food with immune-boosting herbs and spices. Garlic, ginger, and curry powder not only add flavor, but they add a cancer-fighting punch of valuable nutrients. Other good choices include turmeric, basil, rosemary, and coriander.

Try using them in soups, salads, and casseroles. Carcinogens are cancer-causing substances found in food.

They can form during the cooking or preserving process—mostly in relation to meat—and as foods starts to spoil. Examples of foods that have carcinogens are cured, dried, and preserved meats e.

bacon, sausage, beef jerky ; burned or charred meats; smoked foods; and foods that have become moldy. Do not cook oils on high heat. Low-heat cooking or baking less than degrees prevents oils or fats from turning carcinogenic.

Instead of deep-frying, pan-frying, and sautéing, opt for healthier methods such as baking, boiling, steaming, or broiling. Go easy on the barbecue. Burning or charring meats creates carcinogenic substances. If you do choose to barbecue, flip frequently to avoid charring, don't overcook the meat, and be sure to cook at the proper temperature not too hot.

When fat drips onto the flames, it can also release another chemical linked to cancer, so opt for leaner cuts of meat if you can. Store oils in a cool dark place in airtight containers, as they quickly become rancid when exposed to heat, light, and air. Avoid food that looks or smells moldy, as it likely contains aflatoxin, a strong carcinogen most commonly found on moldy peanuts.

Nuts will stay fresh longer if kept in the refrigerator or freezer. Be careful what you put in the microwave. Use waxed paper rather than plastic wrap to cover your food in the microwave.

And always use microwave-safe containers. Genetically modified organisms GMOs are plants or animals whose DNA has been altered in ways that cannot occur in nature or in traditional crossbreeding, most commonly in order to be resistant to pesticides or produce an insecticide.

While the U. Food and Drug Administration FDA and the biotech companies that engineer GMOs insist they are safe, many food safety advocates point out that these products have undergone only short-term testing to determine their effects on humans.

Some animal studies have indicated that consuming GMOs may cause certain types of cancer. Since most GMOs are engineered for herbicide tolerance, the use of toxic herbicides like Roundup has substantially increased since GMOs were introduced.

Some studies have indicated that the use of pesticides even at low doses can increase the risk of certain cancers, such as leukemia, lymphoma, brain tumors, breast cancer, and prostate cancer. However, research into the link between GMOs, pesticides, and cancer remains inconclusive.

In most countries, organic crops contain no GMOs and organic meat comes from animals raised on organic, GMO-free feed. Locally grown produce is less likely to have been treated with chemicals to prevent spoilage.

While your diet is central to preventing cancer, other healthy habits can further lower your risk:. Dealing with a diagnosis of cancer, heart disease, or other serious illness. How fiber keeps you full, improves health, and aids weight loss. How choosing healthier carbs can improve your health and waistline.

BetterHelp makes starting therapy easy. Take the assessment and get matched with a professional, licensed therapist. Millions of readers rely on HelpGuide. org for free, evidence-based resources to understand and navigate mental health challenges.

Please donate today to help us save, support, and change lives. When autocomplete results are available use up and down arrows to review and enter to go to the desired page. Touch device users, explore by touch or with swipe gestures. Your Guide to Mental Health and Wellness.

Return Mental Health. Autism Childhood Issues Learning Disabilities Family Caregiving Parenting Teen Issues. Return Relationships. Return Aging Well. They may be made from beef, pork, poultry, fish, or other meats that have been preserved by smoking, curing, or with additives like nitrates.

Products that are preserved with naturally-occurring nitrites such as celery extract are still considered processed meats and may also increase risk of cancer.

Alcohol can increase the risk of colorectal, breast, liver, mouth, larynx and pharynx throat , and esophagus cancers. Taking supplements to prevent cancer is not routinely recommended. For example, high doses of beta-carotene supplements increase risk of lung cancer in smokers.

Most people can get enough vitamins and minerals from eating a healthy, balanced cancer-prevention diet. For some people, specific supplements are recommended to meet nutrient needs. If you are concerned or unsure about your need for supplements, speak with your doctor or registered dietitian before starting supplements.

Overweight and obesity increases the risk for esophageal, pancreatic, liver, colorectal, uterine uterus or womb , and kidney cancers, as well as breast cancer after menopause. Risk for stomach, gallbladder, advanced prostate, and ovarian cancers may also be increased.

A healthy diet and active lifestyle can help you have a healthy body, which is important for reducing cancer risk. Being active lowers your risk for colorectal and may decrease risk of uterine cancers, as well as breast cancer after menopause.

In addition, physical activity can help you maintain a healthy body and provide other health benefits. To get started, make SMART goals. SMART goals are ones that are S pecific, M easurable, A ction-oriented, R ealistic and T imely. Small, gradual changes to improve what you eat and how active you are can make a difference for cancer prevention.

For information and advice based on your specific food and nutrition needs and preferences, call and ask to speak to a HealthLink BC dietitian. We appreciate your feedback.

Comments submitted through the form below can help us fix errors in page content, get rid of interface bugs, and update the HealthLinkBC website to better suit the needs of the people who use it. To submit feedback about this web page, please enter your comments, suggestions, compliments or questions in the form below.

To submit general feedback about the HealthLink BC website, please click on the General Feedback tab. To submit general feedback about the HealthLink BC website, please enter your comments, suggestions, compliments or questions in the form below.

To submit feedback about a specific web page, please click on the About This Page tab. Please note that we are unable to provide general health information or advice about symptoms by email.

For general health information or symptom advice, please call us at any time of the day or night. For questions about food and nutrition, please click on Email a HealthLinkBC Dietitian. There are many ways you can add physical activity to your healthy lifestyle, no matter your age or activity level.

Ask us your physical activity question. If you have questions about physical activity or exercise, call or for the deaf and hard of hearing toll-free in B. Our qualified exercise professionals are available Monday to Friday from 9am to 5pm Pacific Time. You can also leave a message after hours. Email Physical Activity Services.

If you have any questions about healthy eating, food, or nutrition, call or for the deaf and hard of hearing toll-free in B. You can speak to a health service navigator who can connect you with one of our registered dietitians, who are available 9am to 5pm Monday to Friday.

Email a HealthLinkBC Dietitian. If you are looking for health services in your community, you can use the HealthLinkBC Directory to find hospitals, clinics, and other resources. FIND Services and Resources. Print Feedback Email a link.

Content Map Terms. Cancer Prevention Eating Guidelines. Active for Health For Persons with Chronic Conditions General Health Arthritis Cancer Cardiovascular Conditions Kidney Conditions Lung Conditions Mental Health Conditions Metabolic Conditions Helping You Make It Happen.

General Health Arthritis Cancer Cardiovascular Conditions Kidney Conditions Respiratory Conditions Mental Health Conditions Metabolic Conditions Helping You Make It Happen. Infants, Children and Youth Child Who Is Overweight: Evaluating Nutrition and Activity Patterns Child Who Is Overweight: Medical Evaluation Eczema and Food Allergy in Babies and Young Children Feeding Your Baby: Sample Meals for Babies 6 to 12 Months of Age Finger Foods for Babies 6 - 12 Months Food Allergy Testing HealthLink BC Eating and Activity Program for Kids Healthy Eating for Children Healthy Eating Guidelines for Your Vegetarian Baby: months Healthy Eating Guidelines for Your Vegetarian Toddler: years Helping Your Child Who Is Overweight Interactive Tool: What Is Your Child's BMI?

Iron-Fortified Infant Cereal Recipes: Finger Foods For Babies and Toddlers Making Family Meals Enjoyable Mealtime and Your Toddler Parenting Babies months Recipes for Your Baby 6 - 9 Months Old Recipes for Your Baby 9 - 12 Months Old Reducing Risk of Food Allergy in Your Baby Snack Ideas for Preschoolers Specialized Formula Shortage Vitamins and Minerals for Toddlers Your Toddler: Nutritious Meals for Picky Eaters.

Activities for School Age Children Physical Activity Tips for Children Keeping Children and Teens Active Physical Activity for Youth Fitting in Physical Activity at College or University Preventing Injuries Physical Activity in Children: Get Children Involved.

Older Adults and Endurance Fitness Resistance Training Preventing Falls: Exercises for Strength and Balance Getting Older and Staying Physically Active Aging Well Videos Physical Activity Older Adults and Flexibility Preventing Falls.

Black Cohosh for Menopause Symptoms. Health Benefits of Physical Activity Physical Activity Healthy Lifestyle Actions to Reduce and Manage Stress Mental and Emotional Benefits of Activity Muscular Strength and Endurance Physical Activity Definitions Healthy Muscles Weight-Bearing Excercises to Maintain Healthy Bones Fitness: Increasing Core Stability.

Getting Started: Adding More Physical Activity to Your Life Quick Tips: Fitting Physical Activity Into Your Day Quick Tips: Getting Active as a Family Fitness: Adding More Activity To Your Life Getting Started With Flexibility and Exercise Fitness Machines Fitness Clothing and Gear Be Active: Move to Feel Good The Three Kinds of Fitness Set SMART Goals.

What's Stopping You? Stages of Changing Behaviour Fitness: Getting Around Barriers to Exercise Overcoming Barriers to Being Physically Active for the Older Adult Physical Activity While Living with a Disability Kris's Story: Getting Active With No Excuses.

How to Choose Safe Equipment Exercising While Sitting Down Fitness DVDs and Videos Tips for Picking the Right Activities Quick Tips: Getting in Shape Without Spending Money Fitness: Walking for Wellness Walk Your Way To Health Tai Chi and Qi Gong Water Exercise Yoga Bob's Story: Biking for Health Exercise and Physical Activity Ideas Fitness: Choosing Activities That Are Right for You.

Fitness: Getting and Staying Active Fitness: Making It a Habit Quick Tips: Having Enough Energy to Stay Active Quick Tips: Staying Active at Home Quick Tips: Staying Active When You Travel Physical Activity in Winter Quick Tips: Staying Active in Cold Weather Quick Tips: Staying Active in Hot Weather.

Cooling Down How to Exercise Safely Injury Prevention Flexibility Precautions for Flexibility Activities Precautions for Strengthening Activities Warming Up Warming Up and Cooling Down Overtraining Returning to Play After a Head Injury During a Sporting Event Sports-Related Dehydration.

Diabetes and Hypoglycemia Eating Disorders Healthy Eating for Disease Prevention Eating Right When You Have More Than One Health Problem Being Active When You Have More Than One Health Problem Physical Activity and Disease Prevention Anemia Anemia of Chronic Disease ACD Folic Acid Deficiency Anemia Iron Deficiency Anemia Vitamin B12 Deficiency Anemia.

Eating Guidelines for Gout Exercise and Osteoarthritis Exercise for Rheumatoid Arthritis Healthy Habits to Prevent or Reduce Problems from Osteoporosis Osteoarthritis: Excercising with Arthritis Physiotherapy for Knee Arthritis Quick Tips: Exercising Safely with Arthritis.