What I Learned From Years Of Research On Breast Cancer Prevention

by Natalie on October 2, 2014

Healthy Organic Vegetables on the Wooden BackgroundIt’s the beginning of autumn and everything is turning orange, yellow, red, and…… PINK.

For many women (myself included), the conversation of breast cancer brings up emotions of fear and sadness. So many women close to us – mothers, daughters, aunts, friends – have been affected by the disease in some way.

While I don’t enjoy experiencing these emotions, I welcome the awareness that breast cancer month brings.

But rather than dwelling on the dismal statistics of breast cancer – or any other cancer for that matter – I like to focus on the things we can do reduce the chance of ever getting it.

When I was researching and writing, Eating For Breast Cancer Prevention, there was one hopeful piece of information that I just couldn’t get out of my head…

It’s that 38% of all breast cancer cases could be prevented by making simple lifestyle changes like maintaining a healthy weight, exercising more, and avoiding alcohol (American Institute of Cancer Research). Simple not to be confused with easy.

I’m not saying that an unhealthy lifestyle is the cause of any breast cancer case. That’s not my point. Many yoga going, green-juice drinking women get diagnosed everyday. And for this, I don’t have an answer.

All I’m saying is that, “hey we do sorta have a say in this breast cancer stuff”. It gives me hope.

It also made me want to dive deep and find out what exactly we can do to lower our breast cancer risk. This is the reason I decided to write Eating For Breast Cancer Prevention in 2013.

In honor of Breast Cancer Awareness month, I’m giving you my most helpful excerpt straight out of the book. It’s the complete summary of part 1, which is really the heart of it all.

If you’re interested in learning how to reduce your breast cancer risk with lifestyle techniques, these tips will take you really far.

I spent years researching this stuff and you’re getting the concise copy of it right here. I hope you enjoy. Please pass this on to any loved ones who might be interested. Thank you for reading!

[EXCERPT] Summary of Lifestyle Recommendations from Part 1 of Eating For Breast Cancer Prevention:

  1. Eat more plant foods. Fill at least ⅔ of your plate with plants. Variety is key!
  2. When selecting meat and dairy, choose organic when possible. Keep intake of red meat to less than 18 ounces per week. Avoid meat processed with additives and nitrates. Do not consume charred meats.
  3. Make clean water your primary beverage. Filter your tap water.
  4. Cut down on sugar and sugary drinks.
  5. Drink less alcohol. If you do decide to drink alcohol, keep intake low and make sure your diet includes foods high in folate such as green leafy vegetables, beans, lentils, and citrus fruits.
  6. Choose healthy fats like olive oil more often. Reduce your intake of saturated fat and avoid trans-fats.
  7. Choose organic food when possible, especially if it is on the “dirty dozen” list.
  8. Reduce your use of canned and processed foods.
  9. Eat breast cancer fighting foods daily:
    1. cruciferous vegetables
    2. foods high in carotenoids (red, yellow, and orange fruits and veggies)
    3. leafy greens
    4. flax seed
    5. fish high in omega-3’s
    6. Mushrooms, especially shiitake and maitake
    7. pomegranates
  10. Supplements cannot protect you from cancer but they may be able to improve your nutrition if you have any gaps in your diet. Real food is better than supplements. Consider taking a daily multivitamin, vitamin D, calcium, and fish oil.
  11. Get 60 minutes of activity every day. This does not have to be a difficult workout, walking counts too! The more you move, the better.
  12. Maintain a healthy weight. Keep your BMI between 18.5 and 24.9, and your waist circumference less than 31.5 inches. If you need to lose weight, avoid crash diets.
  13. Although not necessary, 1 to 2 servings of whole soy foods are safe to include in your daily diet. Avoid processed soy foods and soy supplements.

If you want to learn more about these recommendations and how to actually incorporate them into your life, check out my book, Eating For Breast Cancer Prevention. I’ve lowered the price to $0.99 for the month of October (I tried to make it free, but that couldn’t be done on Amazon).

Wishing you many years of health and happiness!

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