Breast Cancer Prevention Plan
A person suffering from breast cancer is more often thrown into distress, self pity and depression. Nobody wants to wake up one day with the realization that she is suffering from breast cancer.
Here are some preventive measures we need to follow in order to limit our risk of developing breast cancer.
Diet is an import factor in reducing a person’s risk of breast cancer. We should be choosy about the food we eat especially fats. Studies show that there are certain types of fats that seem to raise the level of estrogen thus increasing the risk of breast cancer. Monounsaturated fats may seem to reduce the risk while polyunsaturated fats may increase the risk according to a Swedish study. Olive oil, canola oil and omega 3 fatty acids that are mostly found in sardines, salmon and herring are rich in monounsaturated fats. Try to use oils from these sources. As much as possible stay away from trans fats that are usually found in margarine, baked goods and some snack foods. Get into the habit of reading labels and know what goes into the pack of goodies that you eat. Corn oil, sunflower and safflower oils are rich in polyunsaturated fats, be sure to limit your usage of these types of oils.
Take in a lot of fibers. These bind with excess estrogen and carry estrogen through the intestinal tract for elimination. Beans, whole-grain breads, cereals, fruits and vegetables are some of the good sources of fiber. Have enough in your diet.
There are vegetables that are known to fight against cancer by boosting the cancer-fighting enzymes in our body. These include cabbage, cauliflower and broccoli.
Estrogen is believed to contribute to breast cancer. Take in soy foods that contain isoflavones. Isoflavones are weak estrogen-like compounds. These compounds are believed to block the action of estrogen. Good sources of soy are tofu, soybeans and soy milk.
Try to avoid additives. When you buy your meat, poultry and dairy food, choose those which are hormone free and organic products. Fresh produce should be washed thoroughly to get rid of any pesticide residue. Remove peels if possible.
Exercise is also a good way to prevent breast cancer. Less active women are exposed to higher risk of cancer than active women. Studies show that women who exercise at least four hours a week have 37 percent lower risk of acquiring breast cancer. Estrogen production may also be lowered through exercise by reducing fat and burning calories. Breast cancer can be detected early through mammogram. It is said that breast cancer can be detected two to five years earlier by undergoing mammogram before any lump is felt. It is suggested that women ages 50 and above should undergo mammogram and clinical breast exam annually. For those who have a family history of breast cancer, it is suggested that you start regular mammograms at the age of 40. It is also a good practice to do monthly self-breast examination 7 to 10 days after the beginning of your menstruation. For post menopausal women, do your self-breast exam the same day every month. It is estimated that around 15,000 lives will be saved from breast cancer each year in the United States alone if only every woman will examine her breast periodically and will have mammograms during the recommended periods.
Take vitamin E supplements. One study shows that people with family history of breast cancer can actually lower their risk of developing the disease up to 80 percent if they have at least 10 or more IU per day of vitamin E in their diet.
Finally, a healthy lifestyle will considerably help prevent breast cancer. Avoid too much alcohol intake. Too much alcohol intake is associated with a higher risk of developing breast cancer. You should have no more than two or three drinks a week.