Reduce Your Risk of Breast Cancer

Breast cancer is the second most commonly diagnosed cancer in women; the first is lung cancer. There are many risks for breast cancer that can be reduced by making some changes in your diet and lifestyle.

*STOP SMOKING. Not only is smoking a risk factor for breast cancer (especially if smoking began at an early age), it is a primary cause for lung cancer. The nicotine and other poisonous chemicals in tobacco also greatly increase the risk of developing heart disease. Every time you light up, you hurt your lungs and heart. The longer you smoke, the worse the damage becomes.

*DO NOT DRINK ALCOHOL. If you must drink, try to limit your intake to one glass a day. Alcoholic beverages contain calories but few nutrients and are harmful when consumed in excess. Women who have more than one drink per day develop cancer at a significantly higher rate than those who do not drink alcohol.

*EAT A HIGH-FIBER, LOW-FAT DIET. Eat at least 5 servings of fruit and vegetables every day. Eat a diet rich in complex carbohydrates (fruit, vegetables, whole grains, and legumes). Whole grains and legumes are high in fiber and include whole grain breads, pasta, rice, and cereals. Whole grains are an excellent source of fiber. Fiber moves food through the digestive track quickly taking pre-cancerous toxins with it.

A diet low in fat reduces the risk of breast cancer and decreases the risk of obesity. Obesity plays a big part in breast cancer development. Fat tissue contains small amounts of estrogen and estrogen plays a major role in the development of breast cancer.

*EXERCISE. A regular physical fitness regimen, especially aerobic exercise (brisk walking), can reduce your risk for developing breast cancer. It is also a wonderful way to fight obesity and be healthier overall.

*AVOID HORMONE REPLACEMENT THERAPY. Studies have proven there is a link between hormone replacement therapy (HRT) and breast cancer. The estrogen and progesterone contained in HRT increase the risk factor. HRT’s can also cause mammograms to be less effective. If you are considering taking HRT, please consult with your physician to discuss the risks.

*BE AWARE OF YOUR FAMILY HISTORY. If you have a female member of your immediate family who has had or currently has breast cancer, it can increase your risk. Breast cancer can be genetic. However, just because someone in your family has breast cancer, does not mean you will have it. Make sure your physician knows your family history.

*DO A SELF-EXAM EVERY MONTH. Checking your breasts carefully every month does not help prevent breast cancer but it can help detect breast cancer early. The earlier it is found, the better the prognosis.

*HAVE A MAMMOGRAM REGULARLY. Like a self-exam, a mammogram will not prevent the development of breast cancer, but it can detect it early.

Following the guidelines listed above can help you reduce your risk of being diagnosed with breast cancer. It can also help reduce your risk of other diseases and conditions and increase your chances of living a healthier life.

Chris Chenoweth, author of the DO-IT-YOURSELF HOME, HEALTH & MONEY GUIDE, writes articles pertaining to diet, exercise, health, and business.