Breast Cancer Awareness

October is National Breast Cancer Awareness month and although there are some factors such as family history that we can’t change, it is only accountable for 20% of patients with breast cancer. There are things we can do to help prevent this disease, starting with routine mammograms for early detection. Maintaining a healthy weight and exercising regularly can help prevent breast cancer along with several health related diseases.

Excess fat: Studies have shown that taking control of your diet can go a long way. The excess weight in obese women may lead to an increase in the production of the hormone estrogen, which could be linked to increased risk of developing breast cancer. Keep your total fat intake to around 20-30% of your daily calories. Choose unsaturated fats from foods such as nuts, seeds, avocados, and olive oil.

Fruits and Veggies: Increasing your fruits and vegetables (five or more each day) provides phytonutrients and antioxidants, which help prevent cell damage in the body. Cruciferous vegetables such as broccoli, cabbage, and kale can inhibit growth of breast cancer cells.

Vitamin D: Deficiencies in this vitamin have been linked to breast cancer and several other cancers. Include a variety of foods containing vitamin D such as salmon, sardines, yogurt and cheese or take a multivitamin with vitamin D to ensure you are meeting the required amounts.

Other healthy habits like exercising regularly, increasing your whole grain consumption, and eliminating stress in your life are other changes you can make to reduce your risk of cancer. By incorporating these tips into your lifestyle, and going for routine screenings, you greatly improve your chances of beating this disease. So be inspired by the strong women you know who have faced breast cancer, and battle back with a healthy lifestyle!

For more helpful tips, check out my October 2012 To Your Health Newsletter in honor of National Breast Cancer Awareness Month.