How to Reduce your Risk of Breast Cancer


October is American National Breast Cancer Awareness Month, the perfect time to learn how to reduce your risk of getting Breast Cancer.

While there is no certain way to prevent breast cancer, the latest research findings from the Breast Cancer Survivorship Study states that there are indications of a link between:

· improved survival and second primary breast cancer and a healthy body weight · improved survival and being physically active · improved survival and eating foods containing fiber and soy · improved survival and lower intake of fat, particularly saturated fat

These findings although cannot reach any specific recommendations, they confirm that establishing healthy eating habits and increasing physical activity can help reduce one’s risk of getting breast cancer, and increase the chance for full recovery for breast cancer patients.

Who is at risk?

While all women are vulnerable to developing breast cancer, certain women are at a higher risk. Risk factors include certain ethnicities, family history of breast cancer, menstruation before age 12, menopause after age 55, inherited gene mutations, pregnancy of first child after age 30, overweight or older age.

What kind of foods can help preventing Cancer?

There’s evidence that these foods — high in dietary fiber, vitamins, minerals and phytonutrient — may help protect against some cancers. Some of these foods include:

•Cruciferous and dark, leafy green vegetables: Spinach, broccoli, cauliflower, Brussels sprouts, cabbage, collards and kale •Fruits: Citrus, berries and cherries •Whole grains: Oats, barley, bulgur, whole-grain pastas, breads, cereals and crackers •Legumes: Dried beans and peas, lentils and soybeans • Mushrooms: any kind, especially button mushrooms

What else can I do?

Keep at a healthy weight can help to prevent breast cancer. Because weight is closely connected with breast cancer risk, engaging in regular physical activity is another way to help protect yourself by allowing you to maintain a healthy weight. Try adding simple exercises to your work day, such as hand-delivering a message instead of calling or emailing, or going for a walk during lunch. For optimal health, aim for at least 30 minutes of physical activity most days of the week.

Interested in learning about weight goal and nutrition needs? Schedule a free body weight and fat% analysis with Hazel at 626-283-5128 or email to hazel@smarteater.net.

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