What You Can Do to Reduce Your Risk of Breast Cancer?

It sometimes seems as if breast cancer is at epidemic proportions in this country! Would it surprise you to learn that there are simple steps you can take that may reduce your risk of getting this dreaded disease?

Although there is no definitive way to insure that you won't contract breast cancer, there are lifestyle changes you can make to reduce your risk. I'm going to show you some simple steps you can take to reduce your risk of contracting this common form of cancer.

1. Add more fruits, vegetables, and whole grains to your diet. These foods are rich in antioxidants which help to prevent cell damage associated with cancer development. Particularly effective is the daily intake of cruciferous vegetables such as broccoli and cauliflower which are rich in a substance called indole-3-carbinol.

2. Reduce your intake of red meats, particularly those that are grilled or cooked to high temperatures. Meats that are cooked to high temperatures produce potent carcinogens known as HCA's.Studies have shown that women who eat well done meat have a higher risk of breast cancer.

3. Get some aerobic exercise on a daily basis. This can be as simple as a 20-30 minute walk to up to 4 times per week. Women who exercise on a regular basis have been shown to have up to a 50% reduction in breast cancer risk.

4. Cut back on alcohol or avoid it entirely. Women who consume at least one drink a day have been shown in some studies to have a 10-20 percent increased risk of contracting breast cancer.

5. Maintain a stable weight throughout your life.Studies have shown that women who gain more than 20 pounds after the age of 18 have a higher risk of breast cancer.

6. Eat organic when possible. Some of the pesticides found on conventionally grown produce closely resemble estrogen in composition. Women who have higher levels of these pesticides in their breast tissue have been shown to have a higher risk of breast cancer.

7. Avoid use of unnecessary antibiotics. Recent studies have shown a correlation between the long term or frequent use of antibiotics and the risk of breast cancer. Although more studies are needed to confirm this, caution is recommended.