Prevent Breast Cancer

1. Being overweight has shown to increase the risk of post-menopausal breast cancer. Maintain a healthy body weight (BMI less than 25) throughout your life.

2. Beware of alcohol. Drinking alcohol, even one drink a day, can increase your risk for breast cancer as much as 20-25%.

3. Eat plenty of fruits and vegetables. Eat seven or more servings daily. Some are better than others for breast cancer prevention, though: Cruciferous vegetables (broccoli, cabbage, brussels sprouts, cauliflower) ; dark leafy greens (collards, kale, spinach); carrots and tomatoes. The superstar fruits include citrus, berries and cherries. Note: it is best to eat cruciferous vegetables raw or lightly cooked, as some of the phytochemicals believed to offer protection against breast cancer are destroyed by heat.

4. Get regular exercise. Many research studies have shown that regular exercise can help protect us against breast cancer. Aim for 30 minutes or more of moderate aerobic activity (brisk walking) five or more days a week. The important thing is that you are consistent.

5. The kind of fat in your diet can impact your breast cancer risk. Try to eat less omega-6 fats (sunflower, safflower, corn and cottonseed oils), saturated fats and trans fats. Eat more omega-3 fats, especially from oily fish (salmon, tuna, mackerel, sardines, lake trout and herring). Consume monounsaturated oils (canola, olive oil, nuts/seeds, avocados) as your primary fat source. These foods may have anticancer properties. Canola oil is a good source of omega-3 fats. Extra virgin olive oil is a potent source of antioxidant polyphenols-this is a good thing. Nuts and seeds provide you with the cancer protective mineral, selenium.

6. Watch out for foods with a high glycemic index-meaning they turn to sugar pretty quick once you eat them. some of these are white flour, white rice, white potatoes, sugar and products containing them. These foods trigger hormonal changes that promote cellular growth in breast tissue. You might be wondering what you CAN eat, if all those great 'white' foods are off the menu. Choose whole grains and beans/legumes. High fiber foods are good choices.

7. Consume whole food soy products regularly, such as tofu, tempeh, edamame, roasted soy nuts, soy milk and miso. Only consume organic, non-GMO (genetically modified) soy. Some studies have shown that soy consumption leads to reduced breast cancer risk.

8. If you do not eat well, be sure and take supplements. If you don't eat well consistently, be sure and take supplements. I prefer whole food supplements (fruit and vegetable powders) because they are most like the foods we eat. Vitamin supplements extract peices from foods or are synthetically made. Whole food supplements are made from the whole foods rather than extracting specific vitamins. This is the best choice.

9. Don't forget to have a positive attitude. Take care of yourself by becoming stress resistant, tend to your spiritual needs, get enough sleep, and have fun. Humor in your life will go a long way to help you stay healthy.