10 Ways to Reduce Breast Cancer Risk

Photo credit: ninacoco / Flickr
Photo credit: ninacoco / Flickr

2. Change Your Diet

Studies looking at the correlation between diet and breast cancer risk haven’t always been consistent. There is, however, some preliminary evidence suggesting that eating more fruits, vegetables, and foods high in fiber lowers the risk — although the protective effects of such diets appear to be modest. Choose your veggies wisely. Cruciferous vegetables such as broccoli, cabbage, and kale are the best choices since they contain enzymes that favorably alter estrogen metabolism and help rid the body of cancer-causing toxins.

Some research also show that high-fat diets boost the risk of invasive breast cancer in post-menopausal women — and switching to low-fat, plant-based protein sources may be of benefit. A study published in the journal of Cancer Epidemiology and Biomarkers Prevention showed that vegans have lower levels of insulin-like growth factor, a hormone that promotes breast cancer growth.

In eating fruits and vegetables, dieticians and nutritionists agree that for optimum health, women should eat more than five cups a day. In order to best measure a cup of fruit or vegetable, keep in mind that a whole banana, apple, or plumb equals one cup. For vegetables, one cup can equal 12 baby carrots, one large sweet potato, or one large ear of corn.

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