5 ways to keep your breasts healthy and cancer free
Reducing your risk of this deadly disease is about making smart and surprisingly simple lifestyle choices. Here are the top five things you can do, starting now, to stay healthy for life.
1. Keep moving Exercise lowers levels of estrogen, which is linked to breast cancer. It's best to get 45 to 60 minutes of heart-thumping activity most days of the week, but moderate levels (30 minutes, 5 days a week) can make a difference. Check out these great moves.
2. Get and stay slim Although obese women who are past menopause have double the risk of breast cancer compared with women of a healthy weight, weight gain among previously trim women also bodes ill. In fact, gaining even 20 pounds as an adult increases risk. Take steps now to prevent age-related weight creep. Here are some excellent and easy tips.
3. Take vitamin D More and more studies demonstrate the cancer-fighting power of this vitamin. The latest piece of evidence, reported at the recent meeting of the American Society of Clinical Oncologists: Breast cancer patients who were deficient in vitamin D were 94% more likely to have their cancer spread than women with adequate D levels. Experts generally recommend a supplement containing 800 to 1,000 IU a day. Make sure you check out the Healthiest Food Finder before your next visit to the food shopping trip.
4. Drink lightly, if at all Not to be a party pooper, but new data from the National Cancer Institute shows that women who have one or two drinks daily increase the risk of the most common kind of breast cancer by 32% and those who drink more hike their risk by 51%. A good reason to think long and hard about that second glass (besides, it saves calories. See # 2). What is your Breast Cancer IQ?
5. Forget self-exams, but be self-aware After hearing for years that you should do a monthly breast self-exam, you might be surprised to learn that it's now considered optional. Studies have found that it doesn't save lives and can increase the odds of an unnecessary biopsy. But many doctors are reluctant to completely abandon it because about 15% of breast cancer is detected by women themselves. So doctors still want you to get to know your breasts and alert your doc to anything outside the norm for you. Interested in natural cures? Dedicate a patch to someone who has battled Breast Cancer on the Quilt of Courage.
More Healthy Tips
Create a Cancer-Fighting Menu
Help Grow Our Breast Cancer Quilt
What is Your Breast Cancer IQ?
Protect Your Health - Get Some Sleep!
[photo credit: Getty Images]
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