The one cancer that women fear most is breast cancer, but fortunately the latest research reveals there are several ways to help protect yourself. I'm not talking about self-exams and mammograms but ways to actually lower your risk of getting breast cancer. Here are six habits that experts say can help keep breasts healthy.
- Be sure you are getting enough good fats. Plant-based fats such as olive oil, flaxseed oil, and fats from nuts, seeds, avocadoes and coconuts are powerful cancer fighters that help your body absorb nutrients from fruits and vegetables. Women who have a diet high in trans fat, found in processed foods, are proven to face double the risk of breast cancer. Trans fats block enzymes that are needed to break down cancer-causing carcinogens plus they weaken the immune system.
- Cut back on the cocktails. Women who have just two servings of alcohol daily are 30% more likely to develop breast cancer than those who abstain. Alcohol boosts the production of estrogen and can actually cause breast cancer.
- Eat lots of greens. Enjoy all you want of spinach, lettuce, kale, broccoli, and green peppers. They are rich in antioxidants that attach to receptor sites on breast tissue to stop carcinogens from grabbing hold.
- Take the stairs. Research has shown that getting just one hour a week of vigorous exercise can slash your risk of breast cancer by as much as 20%. If you can't fit in a whole hour at one time, break it up into ten minute workouts.
- Take supplements. Calcium and vitamin D work together to prevent abnormal cell changes in breasts. Taking just 1,200 mg of calcium and 800 IU of vitamin D daily can reduce your risk by up to 33%.
- Eat walnuts. Just two ounces daily can cut your breast cancer risk in half. Walnuts slow the growth of abnormal cells. They also contain antioxidants, phytosterols and a fat called alpha-linolenic acid, all of which help block the development of tumors.