The Centers for Disease Control and Prevention cites that breast cancer screening cannot prevent breast cancer; however, it can detect it at an earlier stage when it is easier to treat. Let your healthcare provider know of any changes in your breasts.
Achieve a healthy weight and maintain that weight. Excess body weight is associated with an increased risk of breast cancer. For women who are post-menopausal, weight maintenance is especially important. In post-menopausal women, most estrogen is produced in fat tissue. Having excess fat tissue increases estrogen levels in the body, raising your risk for breast cancer.
Weight gain as an adult adds to the risk for breast cancer. Find ways to increase your physical activity: go for a brisk walk after meals, join a gym, avoid time spent sitting. Be mindful of sedentary behaviors such as watching TV and other screen-based activities. Make a plan to get moving. The American Cancer Society Guideline for Diet and Physical Activity recommends 2.5 to 5 hours of moderate intensity activity per week.
Having a healthy eating pattern can reduce your risk of breast cancer. Be sure to get a variety of fruits and vegetables, including fiber-rich legumes such as beans and peas. Seek out whole-grain food items and avoid refined grain products. Limit your consumption of red meat, especially highly processed meats. Eating a balanced diet will help you maintain a healthy weight and ensure you are getting the nutrients and antioxidants your body needs.
Avoid alcohol. Studies show an increased risk for breast cancer with increased alcohol consumption. Alcohol consumption should be limited to one alcoholic drink per day for women and no more than two per day for men. One drink is equal to 12 ounces of regular beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor.
Follow these breast cancer prevention recommendations:
- Be physically active regularly.
- Achieve and maintain a healthy weight.
- Eat at least 2½ to 3 cups of vegetables and 2 cups of fruit every day. Be sure to eat a variety of vegetables and fruit. Try eating various colors, including leafy greens, red, orange and yellow vegetables.
- Choose to eat 100% whole grain foods. Read bread, cereal and rice labels.
- Limit processed meat. Meats such as bacon and sausage are highly processed. Choose a variety of protein foods from plants and animal sources.
- Limit saturated fat and incorporate “good fats,” also known as polyunsaturated and monounsaturated fats. Swap butter for olive oil or canola oil. Incorporate nuts or natural nut butters, avocados and olives into your diet.
For more information, see www.cdc.gov/cancer.
See www.ag.ndsu.edu/healthwiseforwomen for more information about women’s health.
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