Breast cancer is the most common cancer in women worldwide. About one in eight women is expected to get breast cancer in their lifetime. Although there are certain risk factors such as genetics are not changed, but made some changes in diet and lifestyle can reduce the risk of this disease, including:
1. Cancer prevention Eat
To prevent breast cancer, eating lots of nutrient-rich fruits, vegetables, beans, nuts, and seeds, with a focus on cancer prevention foods below:
o High fiber foods help reduce the cancer causing form of estrogen in the bloodstream and can lower the risk of breast cancer by 50%. High fiber foods include beans, fresh fruits, grains, and vegetables rich in carotenoids, cruciferous phytonutrients, and flavonoids.
o Soy products such as miso, tofu, and tempeh have been shown to reduce breast cancer risk. But avoid very sweet and processed soy products, such as soy oil and soy milk.
2. Active exercise
Research shows that women who exercised at least 30 to 45 minutes a day had a 20-40% lower risk of developing breast cancer than those who are not active.
3. Maintain an ideal body weight
Studies show that being overweight increases the likelihood of breast cancer.
4. Limit Alcohol Consumption
Many studies show that excess alcohol consumption is a major cause of breast cancer. People who drink two or more of alcohol a day increases breast cancer risk by 25-50%. So limit the consumption of alcohol by only drinking one glass per day.
5. Drinking Green Tea
Drinking four or more cups of green tea every day. Green tea is rich in EGCG (epigallocatechin-3-gallate), a compound that may stop the growth of breast cancer cells in the body.
6. Do not Smoke
Women who smoke or smoked constantly smoke have 40% more likely get breast cancer.
7. Minimize exposure to pharmacological estrogens and xeno-estrogens
Do not take prescription estrogen unless medically indicated. Excess exposure to estrogen plays an important role in the development of breast cancer. Also avoid estrogen-like compounds found in environmental pollutants, like pesticides and industrial chemicals.
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