About one in eight American women will develop breast cancer in their lifetime – an increase of 53% since 1950. And we're often told the risk factors are beyond our control. These include race, age, reproductive history and the #1 risk – because you're a woman!
But fortunately for us, evidence clearly shows that a healthy lifestyle and breast cancer prevention diet can significantly reduce your risk. And this is all well within your control.
Breast Cancer Prevention Guidelines
We know fruits and vegetables are important for disease prevention. And the benefits of antioxidants, vitamins, minerals and phytonutrients from certain fruits and vegetables are particularly important for fighting all cancers, including the prevention of breast cancer.
Here are your 10 best natural breast cancer prevention strategies.
- Eat more high fiber foods.Fiber helps reduce the estrogen circulating in your body. Healthy high fiber foods include whole grains, beans and fresh fruit and vegetables, especially those rich in carotenoids, flavonoids and cruciferous phytonutrients.
- Limit or eliminate alcohol. Drinking any kind of alcohol is strongly linked to breast cancer. Studies show those who drink two or more daily alcoholic beverages develop breast cancer at nearly twice the rate of those who drink no alcohol at all. So limit yourself to no more than one drink a day or, even better, avoid alcohol completely.
- Stay physically active. At least two hours a week of moderate exercise, such as brisk walking, has been shown to decrease the development of breast cancer by 18%. It's highly recommended that you exercise for a half-hour or more every day.
- Improve dietary fat profile. Eliminate trans fat, decrease saturated fat and increase your intake of olive oil, omega 3 and other healthy and essential fatty acids. Keep your fat intake between 25 and 30% of calories and limit processed and red meats.
- Reach and maintain a healthy weight. While excess weight is considered a breast cancer risk factor, recent studies show the risk is more related to insulin resistance and eating high glycemic carbohydrates, which tend to lead to obesity. These include sweets, sugary drinks and refined bakery goods like cake, cookies and white bread.
- Eliminate high glycemic foods. Eating a healthy low glycemic diet, by choosing low glycemic foods from the glycemic index list of foods can help you to choose good quality fats, prevent insulin resistance and reach and maintain your healthiest weight.
- Avoid smoking and smokers. The latest research shows women who smoke or those who are exposed to tobacco smoke, especially over a long period of time, could be up to 40% more likely to develop breast cancer. But quitters do benefit.
- Have children early and breastfeed. Studies suggest time spent in pregnancy and breastfeeding, especially before the age of 30, decreases your risk of breast cancer.
- Reduce exposure to carcinogens. Avoid cancer causing foods, unnecessary x-rays, inhaling or physical contact with insecticides, herbicides or other carcinogens. Also avoid hormone replacement therapy, since the HRT cancer link is now clear and there are healthier solutions to handling unpleasant menopause symptoms.
- Take quality nutritional supplements. Certain nutrients have been shown to help prevent breast cancer. These include vitamins A, D, E and omega 3 fish oil capsules. And although soy is controversial, studies clearly show soy protein reduces your risk of breast cancer. So add good quality natural nutritional supplements to your diet.
This means lead a super healthy lifestyle:
- Breathe clean air,
- Drink clean water,
- Eat healthy foods,
- Exercise regularly,
- Get adequate rest,
- Maintain happiness.
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Note: The information contained on this website is not intended to be prescriptive. Any attempt to diagnose or treat an illness should come under the direction of a physician who is familiar with nutritional therapy.