It’s that hoary old chestnut again—Prevention being better than cure you can concentrate on some aspects of avoiding getting breast cancer. How you can do this is by fixing and following some tips that will help you on your road to a healthier life.
Avoid or minimize your intake of alcohol as this has been established as the most risky factor for breast cancer. Several studies have shown that the risk of breast cancer increases by 20% to 25% with the consumption of more than one alcohol beverage a day.
Try and maintain a body mass index or BMI of less than 25 for all of your life. If you gain a lot of weight in your middle age, irrespective of the BMI, then it increases your chance of getting breast cancer. Also, studies have established that post menopausal breast cancer risk increases with an increase in BMI.
This cannot be said enough—increase your intake of fruits and vegetables as much as possible, eating seven or more servings in a day. Cauliflower, brussel sprouts, cabbage, and broccoli (eat these raw or cook them lightly as otherwise the phytochemicals in them get destroyed by heat and lower the protection they offer); your usual greens such as kale and spinach; carrots and tomatoes—all these help in protecting you from cancer. Berries, cherries and citrus fruits are also good for health and in the fight against breast cancer.
Make exercise part of your health routine throughout your life. If you do at least 30 to 45 minutes of exercise such as brisk walking or moderate aerobic activity at least 5 times a week you can ward off breast cancer. Be consistent in your exercise and the time you take rather than working out intensely but sporadically.
Watch the fats you eat. Sunflower, safflower, and corn oils are omega-6 fats, which should be avoided as well as trans fats and saturated fats. Increase omega-3 fats in your diet. These can be from oily fish such as salmon and tuna. Monounsaturated oils such as olive oil and avocados are healthy and you should increase your consumption of them as they have anticancer properties.
Carbs! Don’t eliminate them from your diet but do reduce your consumption of such carbs as white potatoes, white rice, white flour, and sugar. These products can set off hormonal changes that increase cellular growth in breast tissue. Instead, include beans or legumes (containing high fiber and lignan) and whole grains in your diet.
Supplement your diet with multivitamins such as vitamins C and E. Take selenium as prescribed by the doctor or as a substitute you can take a couple of Brazil nuts. Do consult your doctor before taking any supplements especially if you have a chronic medical condition or take prescription drugs.
Increase the intake of soy in your diet, including tofu, soy milk, miso, or roasted soy nuts. Make sure you are consuming organic, non-genetically modified soy. Studies have shown that increased soy consumption leads to a reduction in breast cancer.
Did you know that a constant lifetime contact with estrogen does play its part in the development of breast cancer? So avoid prescription estrogen unless advised by your doctor. Industrial chemicals and some pesticides are environmental pollutants that sometimes contain estrogen-like compounds so be careful in your exposure to them. Organic produce is best for use though they are expensive, in which case ensure that all nonorganic produce that you consume is first washed well.
Finally, but very important, make sure that your mental outlook is always positive. Get enough sleep, have a good social network, be brimful with positive self-nurturing thoughts. Your mental attitude is directly linked to the risk of cancer so you can make a good start here by avoiding negative elements in your life.
All in all these tips will help you to lead a healthier and less stressful life. These are also simple rules that will enrich your daily wellbeing.
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