Cancer is a diagnosis no one wants, but it was a reality for nearly 2 million Americans in 2023, not i n c luding nonmelano-ma skin c anc e r. Wh at’s more, more than 600,000 will die from the disease.

Research shows that more than four out of 10 cancers can be attributed to preventable causes.

Things that are within our control include smoking, excess body weight, physical inactivity and excessive exposure to the sun, among others. Not using tobacco is one of the most effective ways to prevent cancer. When it comes to preventing skin cancer, it’s vital to protect your skin from ultraviolet radiation, including indoor tanning devices.

To help prevent cervical cancer, consider the human papillomavirus, or HPV, vaccine. This vaccine has also been shown to help prevent head, neck and anal cancers, as well as many cases of liver cancer.

About 20% of the diagnosed cases of cancer are related to being overweight, poor diet, alcohol intake and not being physically active. Being overweight or obese can increase a person’s risk for 15 types of cancer. However, being physically active can help reduce the risk of nine types of cancer. Maintaining a healthy weight and eating a well-balanced diet are things within a person’s control that can help lower the risk of developing cancer.

A diet rich in vegetables, fruits, whole grains and beans is a healthy way to help prevent some cancers. These foods are high in fiber and people should consume at least 30 grams of fiber each day.

While fast foods can be convenient, they are typically high in saturated fat. Combo meals come with a carbonated beverage, which adds more sugar to your diet. If you can’t give up sugar, try to limit sugary drinks and sweet treats just for special occasions.

Not only should you limit sugars, but also alcohol. Red meat, including beef, lamb and pork, should be limited to three servings per week, for a total of 12 ounces. Avoid or consume very little processed meats such as hotdogs, bacon and salami.

Physical activity is important to overall health, and pre-schoolage children need at least three hours of physical activity each day to enhance growth and development. School-age children and adolescents should try to get in 60 minutes or more each day, as well as take part in bone-strengthening exercises at least twice per week.

For more info about financial management, nutrition, health & wellness, parenting education or to schedule a program with the Family and Consumer Sciences Educator, contact Risley at the OSU Cooperative Extension Service in Sequoyah County at 918-775-4838 or e-mail janis.risley@okstate.edu.