Many women are at risk for breast cancer, but a proper and healthy diet can reduce the chance of developing it! Is your daily diet correct? While there is no sure way to prevent breast cancer, research shows that a healthy lifestyle can help lower your risk of developing breast cancer, and if you do get it, a healthy lifestyle can also improve your chances of a full recovery. So, how can you reduce the risk of breast cancer through diet and exercise?
While all women can get breast cancer, some women are at a higher risk. These risk factors include certain races, a family history of breast cancer, menstruation before age 12, menopause after age 55, inherited genetic mutations, having a first child after age 30, being overweight, or simply getting older.
Don't panic! Research shows that even if you are in a high-risk group, a healthy diet can help improve your situation. There is evidence that foods rich in dietary fiber, vitamins, minerals, and phytonutrients can help prevent certain cancers. These foods include:
Dark, green, cruciferous vegetables: such as spinach, broccoli, cauliflower, Brussels sprouts, bok choy, kale, and collard greens.
Fruits: such as citrus fruits, berries, and cherries.
Whole grains: such as oats, barley, flour, whole wheat pasta, bread, cereals, and crackers.
Legumes: such as dry beans, peas, lentils, and soybeans.
Because body weight is closely linked to breast cancer risk, regular physical activity is another way to help you maintain a healthy weight. Try to add some simple exercises to your workday, such as delivering messages by hand instead of by phone or email, or taking a walk during lunch. For good health, aim for at least 30 minutes of physical activity on most days of the week.