Breast cancer is the most common cancer in women worldwide. About one in eight women is expected to develop breast cancer during their lifetime.
While there are certain risk factors, such as genetics, that can not be changed, but to make some changes in your diet and lifestyle can reduce the risk of contracting this disease disastrous. These include:
Eat a diet cancer prevention
To prevent breast cancer, eat a variety food, with a focus on food cancer prevention below:
- fiber-rich foods help reduce cancer causing forms of estrogen in the blood and may reduce the risk of breast cancer by up to 50%. Fiber-rich foods include beans, fresh fruits, whole grains and vegetables rich in carotenoids, phytonutrients, flavonoids and cruciferous.
- allium vegetables, such as garlic, leeks, onions help neutralize free radicals that cause cancer and prevent cancer cells divided. They are among the best foods to eat to prevent breast cancer. For best results, allium eating raw foods as often as possible.
- Soybeans and soy products healthy as miso, tofu, tempeh and have been shown to reduce the risk of breast cancer. But avoid sugary products and highly refined soy, such as soy oil and soy milk.
Be active physical
research shows that women who exercise for at least 30 to 45 minutes day they have a 20-40% risk lower risk of developing breast cancer than those who are inactive. Try to do 30 minutes or more of moderate aerobic activity like brisk walking five or more days a week.
maintain a healthy weight
Studies show that overweight increases the chances of breast cancer. Because of this relationship between excess weight and cancer, people should maintain their body weight in the normal range.
consumption limit Alcohol
Many studies show that excess alcohol is a major risk factor for breast cancer risk. People who drink two or more alcohol a day increases the risk of breast cancer by 25-50%. So limit alcohol in the drink only one glass a day.
taking nutritional supplements high quality
To prevent cancer breast and other diseases that need supplements that include all essential vitamins and minerals. Adequate levels of vitamins A, D, E are very important to prevent breast cancer.
drink green tea
drink four or more cups of green tea up to date. Green tea is rich in EGCG (epigallocatechin-3-gallate), a compound that helps stop breast cancer cells from growing.
have a good fat
type of fat in the diet can affect the risk of breast cancer. Maximize your intake of omega-3 fats, especially from oily fish (such as salmon, tuna, sardines, mackerel, lake trout and herring) and minimize the consumption of omega 6 fats (corn oil, cottonseed, safflower and sunflower) it can help prevent the risk of breast cancer.
Do not smoke or inhale the smoke
Women who smoke or they are constantly exposed to secondhand smoke are up to 40% more likely to develop breast cancer.
minimize exposure to estrogen and pharmacological xeno-estrogen
Do not take prescription estrogens unless medically indicated. lifetime exposure to estrogen plays an important role in the development of breast cancer. Also avoid estrogen like compounds found in environmental pollutants such as pesticides and industrial chemicals.
Following the above tips will help prevent the risk of breast cancer and helps you stay healthy and improve the quality of your life.