In a study of more than 100,000 men and women over 14 years found that nonsmokers who followed the recommendations for cancer prevention have a lower risk of death from cancer, heart disease and all causes of death by as much as 58%.

The study, conducted by researchers with the American Cancer Society, (ACS) used diet and lifestyle questionnaires filled out by 111,966 non-smoking men and women. The participants were scored on a range from 0 to 8 points based on their adherence to the ACS cancer prevention guidelines regarding body mass index, physical activity, diet, and alcohol consumption. 

Men and women with high compliance scores (7, 8) had a 42% lower risk of death compared to those with low scores (0-2). Risk of cardiovascular disease death were 48% lower among men and 58% lower among women. The risk of cancer death was 30% lower in men and 24% lower in women.

That's powerful incentive to follow these cancer prevention guidelines:

• Maintain a healthy weight throughout life.
• Balance calorie intake with physical activity.
• Avoid excessive weight gain throughout life.
• Achieve and maintain a healthy weight if currently overweight or obese.

Adopt a physically active lifestyle.

• Adults:  Engage in at least 30 minutes of moderate to vigorous physical activity, above usual activities, on 5 or more days of the week; 45 to 60 minutes of intentional physical activity are preferable.
• Children and adolescents: Engage in at least 60 minutes per day of moderate to vigorous physical activity at least 5 days per week.

Eat a healthy diet, with an emphasis on plant sources.

• Choose foods and drinks in amounts that help achieve and maintain a healthy weight.
• Eat 5 or more servings of a variety of vegetables and fruits each day.
• Choose whole grains over processed (refined) grains.
• Limit intake of processed and red meats.

If you drink alcoholic beverages, limit your intake.

• Drink no more than 1 drink per day for women or 2 per day for men.

Download the full American Cancer Society Guidelines here.

Sources:

American Cancer Society Guidelines On Nutrition And Physical Activity For Cancer Prevention. 31 Oct. 2008

Science Daily, 14 Apr. 2011