i get daily email from apple wanting me to upgrade icloud storage. How can I stop this?

How can I stop Apple from harassing me on a daily basis with icloud storage upgrade offers??? I'm sick of it! Also they harass me about upgrading my phone software too. I have deleted the software update 5 times and a few days later they upload it to my phone again and I cant use my phone until I put off the harassing message to upgrade software now or later. AAARGH!!!