Exercise regularly. Many studies show that as physical activity increases, breast cancer risk decreases considerably. Exercise reduces the amount of estrogen a woman's body produces, which lowers her risk of breast cancer (estrogen exposure increases risk of the disease).Avoid some fats, enjoy others. Some studies show that a low-fat diet helps prevent breast cancer. Other studies show no fat-cancer link. The latest research shows that the amount of fat you eat may be less important than the type of fat. Fats that promote breast cancer include the saturated fat in meats, butter, and whole-milk dairy foods, and the trans-fatty acids in margarine.If you eat meat, avoid well done meat. The way you cook meat affects your breast cancer risk. Cooking meats creates carcinogenic compounds (heterocyclic amines). As cooking time increases, so do levels of these compounds. The highest levels develop in well-done grilled meat that has a blackened, charred crust.Eat more fruits and vegetables. As fruit and vegetable consumption increases, risk of all cancers drops considerably. Plant foods are high in antioxidant nutrients, among them vitamins A, C, E, and the mineral selenium, all of which prevent the cell damage that can lead to cancer. But french-fries and apple cream pie are out. Their high fat content cancels their cancer-preventive benefits.
Take an antioxidant supplement. Supplements don't replace fruits and vegetables, but an anti-oxidant formula can give you an extra little boost of the nutrients that help prevent breast cancer.Eat more fibre.
In addition to their antioxidant content, fruits and vegetables are also high in fibre. Dietary fibre binds to estrogen in the digestive tract, reducing circulating levels of the hormone. An easy way to boost your bran intake is to start your day with a bran cereal. Top your cereal with fruit, and you get even more fibre. Then eat at least five servings of fruits and vegetables during the day to get all the fibre you need.Eat more tofu and soy foods. Soy foods are high in plant estrogens (phytoestrogens). They bind to the same cellular receptors as the body's own estrogen, locking some of it out of breast cells, apparently reducing its breast cancer-promoting effect. Soy foods also appear to speed estrogen's elimination from the body, which would also help prevent beast cancer.Eat more beans.
Cut down on or cut out alcohol. Many studies show that as alcohol consumption increases, so does risk of breast cancer. Alcohol raises blood levels of estrogen.Watch your weight. Apparently, every pound you gain after 18 increases your risk of breast cancer. As body fat increases, so do blood levels of estrogen, the hormone that promotes breast tumour growth.Steer clear of xenoestrogens. 'Xeno' means 'foreign' that is from outside the body. Women ingest xenoestrogens from primarily two sources: the residues in meats of estrogenic hormones given to food animals, and the residues of oestrogenic pesticides on produce. The role of xenoestrogens in breast cancer risk remains controversial, but mounting evidence suggests that xenoestrogens may increase blood estrogen levels enough to up the risk of developing breast cancer. The best ways to avoid xenoestrogens are to limit consumption of meat, poultry, and whole-milk dairy foods, or shop for organic, hormone-free meats and dairy, and organic produce.Get some sun. A little sun can help prevent breast cancer. When sunlight strikes the skin, the body makes vitamin D that helps breast tissue absorb calcium, which in turn, reduces breast-cancer risk. Get about 20 minutes of sun a day (just don't get sunburnt). A good way to do this is to take a walk at lunch or in the late afternoon.Don't smoke.
Breast-feed your babies. Breast-feeding is associated with a modest reduction in developing breast cancer before menopause. The longer a woman breast-feeds, the greater the benefit.Think twice before taking hormone replacement therapy (HRT). There are several good reasons to take HRT after menopause: lower risk of heart disease, osteoporosis, and Alzheimer's disease. But HRT increases breast cancer risk. Talk with your doctor, and weigh your individual risks.Stress. It depresses immune function. But the research on the alleged stress-breast cancer link is very controversial. Nonetheless, it's a good idea to incorporate a stress management regimen into your life meditation, yoga, tai chi, gardening, or other relaxing activities
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