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1. Get  Your Annual Mammograms – Do monthly self breast exams and get a mammogram every year beginning at age 40 or at age 30 if you have a strong family history.  If you or someone you know in the greater Sacramento area needs assistance obtaining a mammogram contact Albie Aware at 916-927-1592.

2. Maintain a Healthy Weight – Overweight women – defined as having a BMI (body mass index) over 25 — have a higher risk of being diagnosed with breast cancer compared to women who maintain a healthy weight, especially after menopause. Being overweight also can increase the risk of the breast cancer coming back (recurrence).

3. Exercise Regularly- Research shows moderate daily exercise (walking briskly for 3-5 hours per week) reduces breast cancer risk by 15 to 25 percent.

 

12 lifestyle choices1 1024x1024 12 Lifestyle Choices For Protective Breast Health

4. Limit Alcohol -  Keep alcohol consumption moderate.  Research indicates that women who drink 2-5 drinks a day are 1 ½  times more likely to develop breast cancer.  Moderate alcohol intake is considered between 2-5 drinks a week.(interesting recent study)

5. Eat Nutritious Foods-  Research suggests that eating a healthy diet can lower your risk of breast cancer, and an unhealthy diet can increase your risk.  Consider eating a plant-based diet where most of your meal consists of fruits, vegetables and whole grains and healthy oils. (See Choose Hope- Choose Superfoods)

AVOID: Sugar, white flour, hydrogenated oils (baked goods, cookies, crackers, chips); sodium nitrate (hot dogs, bacon, processed foods and processed lunch meats) canned soup, soda, fried foods, red meat.

RE-DO BAKING- When baking substitute wheat flour for white flour, coconut crystals for sugar and coconut oil or apple sauce for butter, Crisco or other oils.

6. Don’t Smoke – Evidence from studies suggest that women who start smoking at a young age are 20 percent more likely to develop breast cancer, and smoking for many years increases risk by up to 30 percent.

7. Rethink hormone therapy- Long-term combination hormone therapy increases the risk of breast cancer. If you’re taking hormone therapy for menopausal symptoms, ask your doctor about other options.

8. Watch Your Plastics, Environmental & Chemical pollutants -Avoid foods/ liquids that have been heated in plastic containers or foods from cans containing BPA.  Use plastics (example water bottle) that don’t emit chemicals.  Choose plastics with numbers 2, 4, and 5.  Look for PET or PETE Free.  Buy organic fruits and vegetables as much as possible and wash and/or peel before eating.

 9. Add protective supplements – Vitamin D, Vitamin C, Flaxseed Oil Capsules, omega-3  capsules, Green Tea Capsules. Add Flax seed meal to yogurt, cereal, oatmeal, smoothies and baking

10. Skip coffee for Green tea- There have been many studies on the anti-carcinogenic qualities of green tea.

11. Drink plenty of filtered water – add juice of ½  lemon to a glass of water to start each day-Lemon juice is a great detoxifier and pH balancer

12. Practice Healthy Ways of Dealing with Stress- exercise, music, massage, yoga, write in a journal, pray, spend time in nature, help others, counseling.  Non-healthy ways of dealing with stress- smoking, drugs, drinking too much, over eating, withdrawing.

 

In Service & Hope,

Karen

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Comments

  1. Christina K Hall says:

    Thank you for this information. Much of it I am and was attempting to do when I was diagnosed. I only recently realized there was so much in cyber land about nutrition and breast cancer.
    I’m a three year survivor and also have fibromyalgia double whammy diagnosed at the same time. I’ve been attempting to become gluten free and this diet seems to be working for me as it slows down the inflammation in my nervous system. I still have bad days but then I look to The Lord before it gets to bad and I try to soak up his word and promises for me. They always lift me up!

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