Most experts on cancer and diet recommend at least 10 servings of fruits and vegetables per day.Women in their 40s need to be more vigilant than ever about their breast screening as cancer rates start to increase at this time of life: The probability of a woman in her 40s developing the disease is 1 in 70. Implementing healthy habits such as these becomes even more important.
1. Schedule an annual mammogram and clinical exam, and check your own breasts. The American Cancer Society recommends that women age 40 and older get a mammogram and a clinical breast exam every year. Also, stay familiar with your own breasts: If you notice any changes, tell your doctor about them immediately. Chances are good that any changes you notice, such as fibrocystic breast changes are harmless, but it's still essential to have anything new or unusual checked out.
2. Drink less alcohol. “This means no more than one drink per day,” says Anne McTiernan, MD, PhD, director of the Prevention Center at the Fred Hutchinson Cancer Research Center in Seattle and coauthor of Breast Fitness: An Optimal Exercise and Health Plan for Reducing Your Risk of Breast Cancer. “Alcohol use increases your risk for breast cancer.”
3. Eat a healthy diet. Dr. McTiernan points out that while the relationship between diet and cancer is far from established, research suggests that a plant-based diet is associated with reduced risks for several cancers. The National Cancer Institute has for many years recommended that members of the general population eat at least five servings of fruits and vegetables per day, but Dr. McTiernan points out that most experts on cancer and diet recommend at least double that amount. Focus especially on eating a variety of brightly colored vegetables and fruits, as these contain the highest concentrations of vitamins. Limit your intake of red meat to 4 ounces (about the size of a deck of cards) per day on average. Dr. McTiernan also recommends avoiding meats such as sausages and bologna. “The chemicals that are used to process the meats have been found to cause several kinds of cancers,” she notes. Strive also to minimize your intake of high-calorie foods such as sugary drinks, juice, desserts, and candies, as well as refined breads and chips.
4. Stay active. Studies suggest that exercising three to four hours per week at moderate or vigorous levels can reduce your risk of breast cancer by about 20%. “We found in the Women’s Health Initiative that there was a benefit to exercising in middle to late years even in women who were inactive when young,” says Dr. McTiernan. And you don’t have to be Dara Torres to reap the benefits: Activities like brisk walking, biking, dancing, or any exercise that raises your heart rate above its baseline level for at least 20 minutes and makes you sweat are beneficial.
5. Consider chemoprevention. If you’re at high risk of getting breast cancer, ask your doctor whether you’re a good candidate for chemoprevention. Tamoxifen is approved for use in premenopausal women at high risk of developing breast cancer. “While the average woman should not take a drug to reduce the risk of breast cancer," explains Julie R. Gralow, MD, director of breast medical oncology at the University of Washington and Fred Hutchinson Cancer Research Center in Seattle, "I would consider them for a woman who’s had a biopsy that shows an increased risk for development of cancer."
MORE TO CONSIDER: Avoid unnecessary exposure to cancer-causing substances. Radiation and some chemicals are known to cause cancer, says Dr. McTiernan. “Make sure that any physician who orders an X-ray for you, especially high dose ones like CT scans, knows how many previous X-rays you have had,” advises Dr. McTiernan. “If it is not an emergency situation, ask if there is an alternative examination that would suit your situation, such as an ultrasound or MRI, neither of which involves radiation. (Your doctor can help you weigh the relative risk of momentary exposure to radiation versus not having an X-ray or CT scan that may be medically necessary.) “Also,” adds Dr. McTiernan, “if you work in an industry or occupation where you are exposed to radiation or chemicals, be very careful to follow the regulations of your company and the U.S. Occupational Safety and Health Administration.” Scientists have identified more than 200 potential breast carcinogens. Learn more about them in this broad analysis of existing research from the American Cancer Society. As a basic rule of thumb, when faced with food, cosmetics, or household products that are loaded with preservatives or other artificial substances, opt when possible for products containing mostly natural ingredients. Breast cancer experts also advise that you educate yourself about the reality behind all those breast cancer myths out there.
Breast Cancer Quiz
Taken from Health.com
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