1. Maintain a healthy weight
If you’re overweight, focus initially on not gaining any more weight. Then, when you’re ready, try to take off some extra pounds for an even greater health boost.

2. Exercise regularly
Few things are as good for you as regular physical activity. It’s important to fit in at least 30 minutes of activity every day. More is even better, but any amount is better than none.

3. Don’t smoke
You’ve heard it before: If you smoke, quitting is absolutely the best thing you can do for your health.

4. Eat a healthy diet
Focus on fruits, vegetables and whole grains and keep red meat to a minimum. It is also important to cut back on bad fats (saturated and trans fats) and choose healthy fats (polyunsaturated and monounsaturated fats) more often. Taking a multivitamin with folate every day is a great nutrition insurance policy.

5. Drink alcohol only in moderation
Moderate drinking is good for the heart, as many people already know, but alcohol can also increase the risk of cancer.

6. Protect yourself from the sun
Too much sun exposure can lead to skin cancer, including serious melanoma. Skin damage starts early in childhood, so it’s especially important to protect children.

7. Protect yourself from infections
Among other problems, infections caused by human papillomavirus (HPV), hepatitis B and C viruses and Helicobacter pylori are linked to several cancers. Protecting yourself from these infections can lower your risk.

8. Be screened regularly
Screening at regular intervals is the single best way to protect against cancer. Early screening can find cancers at their treatable stages and can also actually help prevent colon and cervical cancer.

Breast, cervical and colon screening are priorities for women, while colon screening is a priority for men.