October is breast cancer awareness month. I’m sure you’ve noticed the many products that have donned pink in their support of this veritable cause. Purchasing products that donate proceeds to fight breast cancer can be rewarding and beneficial. However, learning things that you can do to lower your and your family’s risk of getting cancer could be life saving.

Since cancer is such a perplexing disease, and its causes range from genetics to environment, it is difficult to decipher what you can do to lower your risk of contracting this illness. Experts do seem to agree, though, on certain life choices that can do just that. Today, we will re-cap and summarize a few easy changes you can do to not only lower your risk of getting cancer, but also improve your overall health and wellness.

Let’s talk diet. Foods play an important role in low- ering your cancer risk. Think green! Dark green, leafy veggies, such as broccoli, kale and cabbage have all been shown to have cancer-fighting qualities. Eat them raw or lightly steamed. Cooking these veggies will cause them to denature and lose their antioxidant properties. Remember to choose organic when possible…the more than 22 different chemicals sprayed on produce has been linked to many health problems, including cancer. Of course, these powerful veggies also have powerful tastes. Start out by eating them as a side or a snack. Or try mixing their juices in a blender with part of an apple to sweeten.

Fruits and vegetables high in Vitamin C are also hailed as being preventatives to certain cancers. Oranges, tomatoes, avocados and green peppers work to stop normal cells from becoming cancerous. Shoot for at least five servings of veggies each day, and one or two pieces of fruit (too much fruit is actually tough on the pancreas due to the sugar content). Simply taking a vitamin or a pill will not have the same effect. Nature has come up with a winning formula when it comes to these fruits and vegetables. Science has not yet been able to duplicate it synthetically.

Fiber has also been shown to lower your cancer risk. Fiber can also prevent diabetes, weight gain, constipa- tion and heart disease. Apple skin, carrots and many whole-grains are all full of the insoluble fiber that your body needs. Soluble fiber, which helps you lower cholesterol and lose weight, is found in oats, beans, apple pulp, strawberries and citrus fruits.

Certain beverages have also been shown to fight cancer. Green, black, white and red teas are all high in antioxidants which fight free radicals and lower cancer risk. They have also been shown to lower cholesterol and fight heart disease.

As you realize, eating right is only part of the battle. Exercise is very important. Regular, strenuous exercise has been shown to lower cancer risk. A very recent study showed that if you exercise three times per week for just one hour each time, your risk of contracting the disease plummeted by over 30 percent. But, get this, if you were to add just one day to that (four days per week at one hour per session), your risk dropped by over 60 percent! Add eating right on top of that, and you’re doing great!

So, stick to an exercise plan and stay active. Exercise also increases your endorphin release, which will make you feel happy and content. So not only will you be healthier, you’ll feel better too!

Now that you know some things that you can do to significantly lower your risk of contracting certain cancers, it’s time to talk about the things that you shouldn’t do. These are common sense…smoking, excessive drinking, eating fatty and greasy foods and eating processed foods have all been shown to cause cancer. When making a lifestyle change like this, don’t do it alone. Studies have shown that being accountable to a partner makes us more prone to stick with good changes.

Also, don’t get discouraged. It often takes time and patience before you can kick a bad habit or start a good habit. Did you know that it takes an average of 17 tries before something becomes habit? You may slip up. Forgive yourself and try again; it’s well worth it in the end.

Each of these tips will help to lower your risk of cancer. Start slow, but try to incorporate them all into your life. As of now, cancer is treatable, but not always curable. We have to do all that we can to prevent and fight this disease. As long as everyone does his or her part, we can make a difference.