October is Breast Cancer Prevention Month, and according to the Physicians Committee for Responsible Medicine there are four simple steps you can take to help reduce your risk of breast cancer. Not only will these guidelines help you reduce your cancer risk, they can also help you reduce your risk of diabetes and heart disease.
Choose Plant-Based Foods
A plant-based diet which is centered around fruits, vegetables, whole grains and beans is low fat and packed with fiber. Fiber is the indigestible part of the plant that will help gently remove excess estrogen from your system which in turn will help lower your cancer risk. Plant foods, especially cruciferous vegetables like broccoli,
kale and Brussels sprout are also loaded with cancer fighting antioxidants which help prevent cell damage. Eating soy foods like tofu and soy milk can help reduce your risk by about 30% because they contain protective compounds called isoflavones. And last, avoid processed meats which are known to increase the risk of all kinds of cancer. Even if you aren’t ready to go 100% plant-based, strive to add more of these foods to your plate.
Exercise Regularly
Vigorous exercise helps you prevent breast cancer in two ways. First it helps you maintain a healthy weight or lose weight, and it helps strengthen your immune defenses. If you are not a regular exerciser, you can start out by walking briskly for 20
minutes per day. Once you can walk for 30-40 minutes, start adding in short run segments to increase the intensity. Swimming and cycling are also great choices. Ultimately the best exercise is the one you will do on a regular basis, so find something you really enjoy and get moving!
Limit Alcohol
I’m sorry to be the one to tell you this, but alcohol increases your cancer risk. Period. There is no safe level. It can increase your estrogen levels and cause DNA damage which is the first step in cancer. The less you drink, the lower your risk.
Maintain a Healthy Weight
Excess body weight increases your risk of cancer and a variety of other chronic diseases. Fat cells produce estrogens which can help cancer cells form and spread. Eating a plant-based diet, exercising regularly and limiting alcohol are all healthy choices that can also help you lose weight.
Get started today on lowering your breast cancer risk with these four steps. Find more resources to help you at www.eat4healthllc.com