06-02-2010, 04:53
Self-examine breasts
Self examination of the breasts regularly is the number one means of detecting any changes in the breast. It is advisable to examine the breast at the same time every month; this will make it easier to spot any changes in the breast. Common signs or changes to look out for include lumps, thickening or knots anywhere in the breast, unusual swelling or warmth, change in size, color or texture such as reddening or darkening of the breast, itching or scaling especially on the nipple, sudden discharge, rashes, dimpling of the skin or unusual pain. Although, most of these changes might not be a sign of impending breast cancer, however, it is beneficial to be vigilant beforehand. One should always remember that it is possible to prevent breast cancer.
Eat a low-fat diet:
Eating a low-fat diet may help prevent breast cancer. One should try to limit total fat intake to less than 30 percent of daily calories in order to help in the prevention of breast cancer. Also, it is recommended to consume anti-cancer fats to reduce the chances of developing cancer. Daily consumption of a tablespoon of olive oil (10 grams monounsaturated fat) is linked with 50 percent reduction in breast cancer risk. Omega-3 fatty acids in salmon and sardines have been found to work as risk reducers. Right amount of fat intake reduces the levels of estrogen (high level and aggressive ones linked to breast cancer) circulating in the blood and also help combat obesity, a risk factor for breast cancer among women over 50.
Consume fresh fruits and vegetables:
A 1995 study found that Greek women who ate at least five servings of vegetables daily had 46 percent lower risk of breast cancer than women who ate only one or two; while women who ate six servings of fruits a day had 35 percent lower risk than those who eat just one fruit. It is recommended to balance the intake between the red, green, yellow, and orange produce to cover a full range of good phytochemicals. Aside from being high in fibre, fruits and vegetables are natural sources of antioxidants that protect cells from damage derived from carcinogens. Broccoli and cabbage also have indoles that lower certain types of estrogen.
Add loads of fiber to daily diet:
Fiber is known to bind up estrogen as it travels through the intestinal tract, thus reducing estrogen levels in the blood. A 1995 study in Australia showed that women with fiber-rich diets had 36 percent less risk than those who didn't consume enough fiber daily. For maximum benefit, 35 grams of fiber a day, whole grains vs. refined grains, 1/2 cup of wheat bran and beans are recommended in the daily diet.
Exercise regularly:
Aerobic exercises, at least 3-4 times a week, constant breath work and deep body awareness (as in yoga meditation) are all effective in preventing breast cancer. Exercise has been shown to be very effective in maintaining a healthy body and mind. By exercising regularly, breast cancer can be prevented and in addition, exercise makes it easier to maintain a sound mind and healthy body.
Exercise, especially in younger women, may decrease hormones levels and contribute to a decreased breast cancer risk. A study conducted in Norway showed that women who exercised at least four hours weekly had a 37 percent lower risk of developing breast cancer than inactive ones.
Self examination of the breasts regularly is the number one means of detecting any changes in the breast. It is advisable to examine the breast at the same time every month; this will make it easier to spot any changes in the breast. Common signs or changes to look out for include lumps, thickening or knots anywhere in the breast, unusual swelling or warmth, change in size, color or texture such as reddening or darkening of the breast, itching or scaling especially on the nipple, sudden discharge, rashes, dimpling of the skin or unusual pain. Although, most of these changes might not be a sign of impending breast cancer, however, it is beneficial to be vigilant beforehand. One should always remember that it is possible to prevent breast cancer.
Eat a low-fat diet:
Eating a low-fat diet may help prevent breast cancer. One should try to limit total fat intake to less than 30 percent of daily calories in order to help in the prevention of breast cancer. Also, it is recommended to consume anti-cancer fats to reduce the chances of developing cancer. Daily consumption of a tablespoon of olive oil (10 grams monounsaturated fat) is linked with 50 percent reduction in breast cancer risk. Omega-3 fatty acids in salmon and sardines have been found to work as risk reducers. Right amount of fat intake reduces the levels of estrogen (high level and aggressive ones linked to breast cancer) circulating in the blood and also help combat obesity, a risk factor for breast cancer among women over 50.
Consume fresh fruits and vegetables:
A 1995 study found that Greek women who ate at least five servings of vegetables daily had 46 percent lower risk of breast cancer than women who ate only one or two; while women who ate six servings of fruits a day had 35 percent lower risk than those who eat just one fruit. It is recommended to balance the intake between the red, green, yellow, and orange produce to cover a full range of good phytochemicals. Aside from being high in fibre, fruits and vegetables are natural sources of antioxidants that protect cells from damage derived from carcinogens. Broccoli and cabbage also have indoles that lower certain types of estrogen.
Add loads of fiber to daily diet:
Fiber is known to bind up estrogen as it travels through the intestinal tract, thus reducing estrogen levels in the blood. A 1995 study in Australia showed that women with fiber-rich diets had 36 percent less risk than those who didn't consume enough fiber daily. For maximum benefit, 35 grams of fiber a day, whole grains vs. refined grains, 1/2 cup of wheat bran and beans are recommended in the daily diet.
Exercise regularly:
Aerobic exercises, at least 3-4 times a week, constant breath work and deep body awareness (as in yoga meditation) are all effective in preventing breast cancer. Exercise has been shown to be very effective in maintaining a healthy body and mind. By exercising regularly, breast cancer can be prevented and in addition, exercise makes it easier to maintain a sound mind and healthy body.
Exercise, especially in younger women, may decrease hormones levels and contribute to a decreased breast cancer risk. A study conducted in Norway showed that women who exercised at least four hours weekly had a 37 percent lower risk of developing breast cancer than inactive ones.