The American Institute for Cancer Research estimates that 38% of all breast cancer in the United States could be prevented by everyday changes in what we eat and how much we move.
- Limit your fat intake. By eating a healthy meal everyday you decrease your chances of getting breast cancer. According to livestrong.com the average number of calories recommended for adult women is 2,000 calories per day.
Higher fat foods Lower fat foods
- Whole milk - Skim milk or 2% milk
- Ice cream - Frozen yogurt
- Whipping cream - Whipped cream ( made with fat-free skim milk)
- Sour cream - Plain low fat yogurt
- American cheese - Fat-free American cheese
Cereals, Grains, and Pasta
- Ramen noodles - Rice or noodles ( spaghetti)
- Granola - Bran flakes, crispy rice, cooked grits or oatmeal
Meat, Fish, and Poultry
- Hot dogs - Lower fat hot dogs
- Bacon or sausage - Canadian bacon or lean ham
- Pork - lean smoked ham
- Whole eggs - Egg whites or egg substitution
Baked Goods
- Cake (pound, chocolate, yellow) - Cake( angel food, white, gingerbread)
- Cookies -Fat-free cookies (brown sugar)
- Maintaining a healthy body weight. By maintaining a healthy body weight the chances of breast cancer decreases. According to livestrong.com an average woman of the height of 5'4 weights 120. Carrying access body fat increases risk for breast cancer.
- Exercise makes a difference. If you exercise for about four hours a week your hormone level decreases lowering the chance of breast cancer. Women who exercise at moderate to vigorous levels for three or more hours per week reduce risk of getting breast cancer by 30% to 40%. Exercise reduces levels of estrogen, testosterone, insulin, and growth factors, all of which may either cause breast cancer or prompt it to grow faster and larger. Woman who have high levels of this hormones are at greater risk of develpoing breast cancer.
- Stress has in impact. People under stress may start smoking, overeating, or drinking alcohol, which increases a person’s risk for cancer. People who are able to use good coping strategies to deal with stress, like relaxation and stress management techniques, have shown to have lower levels of depression, anxiety, and symptoms related to the cancer.
- Drinking and smoking can cause breast cancer. Drinking is related to breast cancer. The more a person consumes alcohol the greater the chance they have to develop breast cancer. Smoking and inheriting certain genes are risk factors of some types of cancers but only smoking can be avoided.
- Environment factors can be a cause of breast cancer. Try to avoid anyting that can be harmful.
- Avoid plastic water bottles
- Never microwave food in plastic
- Eat fresh or frozen foods, not canned
- A lump or thicking in or near the breast or in the underarm
- A mass or lump, which may feel as small as pea
- A change in the size, shape, or contour or the breast
- Change in the feel or appearance of the skin on the breast or nipple
- Redness on nipple or breast
- Marble-like hard area under the skin
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Breast self-exam (BSE), or regularly examining your breasts on your own, can be an important way to find a breast cancer early.
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