30 tricks, tips, and tactics to help keep you out of the Big C's reach. Plus, the ultimate cancer-fighting salad.

Courtesy of Prevention.com

We're all grown-ups here -- nightmares aren't a big problem anymore. We're calm, we're cool, we're mostly collected...until it comes to the C-word. For adults, cancer is the thing that goes bump in the night; that bump gets louder when family or friends are diagnosed. Whether your risk is monumental or blessedly average, we know you want to protect yourself. So we've combed through research, interrogated experts, and found cutting-edge strategies to help keep you safe.

Worship a wee bit of sun. People who get the most vitamin D, which lies dormant in skin until ultraviolet rays activate it, may protect themselves from a variety of cancers, including non-Hodgkin's lymphoma, breast, and colon. Ironically, it even improves survival rates of melanoma, the most serious skin cancer. But 10 to 15 minutes a few days a week is all it takes to benefit. (Or you could try a supplement--aim for 400 IU a day.) If you're out any longer than that, slather on the sunscreen.

Eat an orange every day. It just may zap a strain of the H. pylori bacteria that causes peptic ulcers and can lead to stomach cancer. Researchers in San Francisco found that infected people with high levels of vitamin C in their blood were less likely to test positive for the cancer-causing strain.

Listen to Katie Couric. Though colonoscopies are about as popular as root canals, if you're 50 or older, get one. Colorectal cancer is the second leading cause of cancer death in the United States. Don't think you're off the hook because you got a digital fecal occult blood test at your last checkup: Research by the Veterans Affairs Cooperative Study found that the test missed 95% of the cases. (Schedule your first colonoscopy before your 50th if you have a family history of colon cancer.)

Steam a little green. Piles of studies have shown that piles of broccoli help stave off ovarian, stomach, lung, bladder, and colorectal cancers. And steaming it for 3 to 4 minutes enhances the power of the cancer-fighting compound sulforaphane, which has been shown to halt the growth of breast cancer cells. (Sorry, microwaving doesn't do the trick; it strips out most antioxidants.) Get more protection by sprinkling a handful of selenium-rich sunflower seeds, nuts, or mushrooms on your greens. Researchers are discovering that sulforaphane is about 13 times more potent when combined with the mineral selenium.

Pick a doc with a past. Experience--lots of it--is critical when it comes to accurately reading mammograms. A study from the University of California, San Francisco, found that doctors with at least 25 years' experience were more accurate at interpreting images and less likely to give false positives. Ask about your radiologist's track record. If she is freshly minted or doesn't check a high volume of mammograms, get a second read from someone with more mileage.

Drink jolt-less java. Downing 2 or more cups of decaf a day may lower the incidence of rectal cancer by 52%, finds a study from two large and long-term research projects--the Nurses' Health Study and the Health Professionals Follow-Up Study from Harvard University. One theory is that coffee increases bowel movements, which helps to reduce the risk. Why decaf reigns supreme, however, remains a mystery.

Drop 10 pounds. Being overweight or obese accounts for 20% of all cancer deaths among women and 14% among men, notes the American Cancer Society. (You're overweight if your body mass index is between 25 and 29.9; you're obese if it's 30 or more.) Plus, losing excess pounds reduces the body's production of female hormones, which may protect against breast, endometrial, and ovarian cancers. Even if you're not technically overweight, gaining just 10 pounds after the age of 30 increases your risk of developing breast, pancreatic, and cervical, among other cancers.

Make like a monkey. Or a bunny. Women who ate four to six antioxidant-laden bananas a week cut their risk of kidney cancer by 54%, compared with those who didn't eat them at all, found an analysis of 61,000 women at the Karolinska Institutet in Sweden. Gnawing on root vegetables such as carrots did the same.

Get naked with a friend. You'll need help examining every inch of your body--including your back, scalp, and other hard-to-see places--for possible changes in the size or color of moles, blemishes, and freckles. These marks could spell skin cancer. Women, take special note of your legs: Melanoma mainly occurs there. For the guys, the trunk, head, and neck are the most diagnosed spots. While you're at it, check your fingernails and toenails, too. Gray-black discoloration or a distorted or elevated nail may indicate the disease. And whether you see changes or not, after age 40, everyone should see a dermatologist yearly.

See into the future. Go to Your Disease Risk to assess your chance of developing 12 types of cancer, including ovarian, breast, and colon. After the interactive tool estimates your risk, you'll get personalized tips for prevention.

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