How to Prevent Breast Cancer (8-page version)
The best treatment for breast cancer is to prevent it from ever happening. Many of the factors that put a woman at higher risks for breast cancer, such as family history and number of pregnancies, cannot be controlled. But every woman has the power to make some basic decision about her diet, exercise and lifestyle that can help prevent breast cancer. Here are some recommendations.
Eat a Low-Fat Diet: Avoid fried foods. Choose low-fat dairy products and leaner cuts of meat instead of high-fat meats.
Rethink White: White rice, white flour, white potatoes, sugars and foods that contain these products have a high glycemic index, which means they rapidly increase the body’s sugar levels. As a result, they can trigger changes in your hormones that can cause unhealthy cellular growth in breast tissue. Replace these carbohydrates with more healthy alternatives, such as whole grains, beans and legumes.
Limit Your Intake of Alcohol: There is a strong link between alcohol consumption and breast cancer. Try to limit your intake to one drink a day.
Watch Your Weight: There is also a clear link between obesity and breast cancer. An excessive amount of fatty tissue can raise the level of estrogen in your body, which in turn increases the risk of breast cancer.
Eat Foods High in Vitamins A and C: Broccoli, cabbage, cauliflower, dark leaf greens, such as spinach and kale, carrots and tomatoes are good choices. Citrus fruits like oranges as well as berries and cherries are also high in these nutrients.
Stay Active: Regular physical exercise is a strong preventive measure against breast cancer. It can be as simple as walking 30 minutes, three times a week.
Consider Alternatives to Hormone Therapy: If you are a woman currently taking long-term hormone therapy for menopausal symptoms, you may want to talk to your physician about finding alternative therapies. That’s because the risk of breast cancer increases in women who are taking combinations of estrogen-progestin. Women undergoing hormone therapy also tend to experience larger and more aggressive tumors.
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