Breast cancer is feared by women all over the world and they are right about fearing it. It is one of the most common cancers. Although it is the number one killer, women can stay safe and live a healthy life, never having to worry about cancer, if only they could start making health choices.
Breast cancer rates are different for developed and less-developed countries. Surprisingly, women in under-developed countries have lower chances of breast cancer compared to women in developed countries. The evidence indicates that women in developed countries make more unhealthy choices and therefore live with a bigger risk of breast cancer. Here are some tips that could help reduce the risk of breast cancer.
1. Maintain a healthy weight
If you are overweight or obese, your risk is far higher than that of leaner women. That’s because fat cells release substances including estrogen, which is thought to raise the risk of breast cancer, says Dr. Peddi Parvin, an assistant clinical professor of health sciences at the University of California, Los Angeles.”We advise women to keep their bodyweight as lean as possible,” Parvin says.
2. Cut back on booze
Cutting alcohol ranks as high as losing weight when it comes to breast cancer prevention. More than 100 observational studies have linked drinking with an increased risk of breast cancer. One study found that for every third of an ounce of alcohol a woman consumed her risk went up by 12 percent.
3. Get regular exercise
Numerous studies have linked exercise to a decrease in risk. And, it’s measurable.
A recent meta-analysis found a 3 to 5 percent reduction in risk per every two hours of moderate to vigorous exercise per week.
“If we could just get everybody moving and exercising we’d change a lot of health outcomes, including heart disease and cancer reduction,” says Dr. Susan Domchek, a professor of medicine and the director of the Basser Center for BRCA at the Perelman School of Medicine at the University of Pennsylvania.
4. Give up red meat
We’ve been hearing it for years: red meat is bad news. It’s certainly true when it comes to your breast health. Studies have found that the risk of breast cancer rises with increasing amounts of red meat consumed.
In fact, one report found that each additional 100 grams — approximately 3 ounces — of red meat increases risk by 4 percent.
5. Eat fish instead of meat
Omega-3 fatty acids and other nutrient from fish help lower breast cancer risk. In fact, studies show each helping of oily fish has an effect.
6. Eat more soy
A recent study found that women who consume moderate amounts of soy are at lower risk of developing breast cancer.
One meta-analysis found that eating soy-based foods lowered the risk by 11 percent. However, the studies were done on only Asian women, so it was unclear how generalizable the findings are.
7. Eat more curry
Evidence shows that curcumin — one of curry’s main ingredients — is toxic to cancer cells. And it’s not just curcumin, says Bharat Aggarwal, Ransom Horne, Jr., Professor of Cancer Research and professor of cancer medicine (Biochemistry) and chief of the Cytokine Research Laboratory in the department of experimental therapeutics at the University of Texas M. D. Anderson Cancer Center.
8. Use more olive oil
Splash olive oil on your salads or sop it up with a piece of nice crusty Italian bread.
A study published in September found that eating a Mediterranean diet reduced breast cancer risk by 41 percent, while eating a Mediterranean diet along with liberal consumption of olive oil reduced the risk by 68 percent.
Read full article at http://www.today.com/