There is no sure way to prevent breast cancer. But there are things all women can do that might reduce their risk and help increase the odds that if cancer does occur, it is found at an early, more treatable stage.
a. Lowering your risk:
Risk can be lowered by changing those risk factors that can be changed.
1. Maintain a healthy body weight (BMI less than 25) throughout your life.
ü Weight gain in midlife, independent of BMI, has been shown to significantly increase breast cancer risk. Additionally, and elevated BMI has been conclusively shown to increase the risk of post-menopausal breast cancer.
2. Minimize or avoid alcohol.
ü Alcohol use is the most well established dietary risk factor for breast cancer.
ü The Harvard Nurses' Health study, along with several others, has shown consuming more than one alcoholic beverage a day can increase breast cancer risk by as much as 20-25 percent.
3. Consume as many fruits and vegetables as possible.
ü Eat seven or more servings of all cruciferous vegetables (broccoli, cabbage, brussels sprouts, cauliflower) ; dark leafy greens (collards, kale, spinach) ; carrots and tomatoes daily. The superstar fruits include citrus, berries and cherries.
ü 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. Exercise regularly the rest of your life.
ü Many studies have shown that regular exercise provides powerful protection against breast cancer.
5. Do your fats right!
ü Minimize consumption of omega-6 fats (sunflower, safflower, corn and cottonseed oils), saturated fats and trans fats.
ü Maximize your intake of omega-3 fats, especially from oily fish (salmon, tuna, mackerel, sardines, lake trout and herring).
ü Consume monounsaturated oils (canola, olive oil, nuts/seeds, avocados) as your primary fat source, as these foods have potential anticancer properties.
6. Do your carbs right!
ü Minimize consumption of the high glycemic index, white flour, white rice, white potatoes, sugar and products containing them.
ü These foods trigger hormonal changes that promote cellular growth in breast tissue.
ü Replace these carbs with whole grains and beans/legumes. Beans/legumes because of their high fiber and lignan content are especially special.
7. Consume whole food soy products regularly
ü Only consume organic, non-GMO (genetically modified) soy. Epidemiologic studies have shown a positive association between soy consumption and reduced breast cancer risk.
8. Minimize exposure to pharmacologic estrogens and xeno-estrogens.
ü Do not take prescription estrogens unless medically indicated.
ü Also avoid estrogen-like compounds found in environmental pollutants, such as pesticides and industrial chemicals.
ü Buy organic produce if you can afford it; otherwise, thoroughly wash all non-organic produce.
ü Minimize exposure to residual hormones found in non-organic dairy products, meat and poultry.
9. Take your supplements daily.
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10. Maintain a positive mental outlook.
ü Engage in self-nurturing behaviors regularly. Develop rich, warm and mutually beneficial relationships with family and friends. Get adequate sleep (7-8 hours per night). The mind-body associations with breast cancer are significant.
b. Finding breast cancer early:
Other than lifestyle changes, the most important action a woman can take is to follow early detection guidelines.
Reference:
http://www.cancer.org/docroot/CRI/content/CRI_2_4_2X_Can_breast_cancer_be_prevented_5.asp
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