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Prevent Breast Cancer with Exercise, a Clean Diet, and a Healthy Lifestyle

MARCELA BREAST CANCER INS 400X300 Prevent Breast Cancer with Exercise, a Clean Diet, and a Healthy Lifestyle

According to the Mayo Clinic, “Breast cancer prevention starts with healthy habits— such as limiting the amount of alcohol you drink and staying physically active. Understand what you can do to prevent breast cancer.”

A report released December 11, 1997 by the Harvard Center for Cancer Prevention reinforces the results of their 1996 report, which clearly indicates that 50 percent of all cancer is preventable by investigation of realistic means of modifying individual lifestyle factors, public policies, and clinical practices. The 1996 report states that nearly 50 percent of all cancer risks could be reduced by following a modified diet that is low fat, high fiber, includes little or no red meat, as well as increasing exercise, limiting alcohol use, and quitting smoking. A healthy lifestyle, clean eating, regular exercise and positive thinking play an important role in prevention!

Here are some things you can do to reduce your risk of breast cancer:

MARCELA BREAST CANCER INS2 400X300 Prevent Breast Cancer with Exercise, a Clean Diet, and a Healthy Lifestyle

Exercise. “For most healthy adults, the Department of Health and Human Services recommends at least 150 minutes a week of moderate aerobic activity or 75 minutes of vigorous aerobic activity (such as running), in addition to strength training exercises at least twice a week,” according to the Mayo Clinic.

Breast Feed. Research shows that the longer you breast feed, the greater the protective effect against breast cancer.

Healthy Diet. Consume as many fruits and vegetables as possible. The superstars for cancer protection are all cruciferous as broccoli, cabbage, Brussels sprouts, cauliflower. The superstar fruits are citrus, berries and cherries.

Minimize your consumption of the high-glycemic index carbs and increase your high-fiber food. Some examples of high-glycemic carbs include white flour, white rice, white potatoes, sugar and products containing them. “These foods trigger hormonal changes that promote cellular growth in breast tissue. Replace these ‘wrong’ carbs with whole grains and beans/legumes. Beans/legumes because of their high fiber and lignan content are especially special,” according to Ann Kulze, M.D.

MARCELA BREAST CANCER INS3 400X300 Prevent Breast Cancer with Exercise, a Clean Diet, and a Healthy Lifestyle

Maintain regular gynecological examinations including pap smears and mammograms. Also perform monthly breast self exams.

Avoid alcohol and smoking.

Increase Vitamin D intake. This may help prevent breast cancer by up to 20 percent. You can add to your diet foods rich in vitamin D, like oily fish such as salmon, tuna and mackerel. Also doctors recommend 15 minutes of sun exposure without sunscreen to help your vitamin D levels.

Prevention is very important, so go to the doctor regularly. Having a healthy lifestyle is our mission!

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