One in eight women will be diagnosed with breast cancer Think of the women you know this is how prevalent breast cancer is in our society.
Research shows that You can take four simple steps to make it less likely to start in the first place, or less likely to come back if you’ve already been diagnosed: Choose plant-based foods, exercise, limit alcohol, and aim for a healthy weight.
Plus following this 4 simple steps will also improve your health in other ways, too! You will notice a decrease of inflammation in your body, reduce your risk of diabetes and heart attack, and help you feel better than you have in years. I have been following a low-fat plant-based lifestyle for 9 years and I have so much energy I even started running 2 years ago. I’m set to complete my first 1/2 marathon this month!
Let’s look at the 4 simple steps in more detail
1. Choose Plant-Based Foods
Healthful foods from plants (vegetables, fruits, whole grains, and beans) lower breast cancer risk in several
ways. They help with weight loss, because they are typically low in calories and high in appetite-taming fiber.
In addition, high-fiber, low-fat diets can help you gently reduce estrogen levels. In turn, lower estrogen
levels can lower your risk of cancer.
Plant-based foods are packed with nutrition, and plant-based diets can reduce the risk of multiple diseases.
Even so, you’ll want to ensure you get complete nutrition. To do that, include a variety of vegetables, fruits,
whole grains and beans in your routine. And be sure to have a reliable source of vitamin B12 daily, such as a
simple B12 supplement.
2. Exercise Regularly
Physical activity, especially vigorous exercise like running or fast cycling, lowers the risk of breast cancer.
Why? Evidence suggests that exercise helps with weight loss, and it also strengthens immune defenses, which may
help the body kill cancer cells that arise.
If you are sedentary now, it helps to start exercising slowly and build up gradually. Briskly walking for ten or
fifteen minutes three times per week is a good beginning. You can then add five minutes to each walk until you
are walking for 30 or 40 minutes at a time. When you feel ready to take it up a notch, you can add running
swimming, cycling, or other activities you find enjoyable. (Note: Please talk to your doctor before starting an
exercise program.)
3. Limit Alcohol
Alcohol increases breast cancer risk. This is true for all kinds of alcohol, including beer, wine, and liquor.
Even one drink a day increases risk. The less you drink, the lower your risk. Alcohol can increase estrogen
levels, and it can cause DNA damage—the first step in cancer.
4. Maintain a Healthy Weight
Excess body weight increases the odds of getting breast cancer after menopause. Extra weight can also make
cancer more likely to advance when it arises. The reason seems to be that fat cells produce estrogens—female
hormones that can help cancer cells to form and spread. Being overweight also increases your risk of other
problems like diabetes, high blood pressure, heart disease, and other kinds of cancer.
Take the Pledge
Ready to take control and reduce your risk? Pledge to try out the four steps for a month, and you’ll be entered to win a grand prize pack! You’ll also receive four emails packed with tips, recipes, and support, and even a free e-cookbook
https://www.pcrm.org/letsbeatbreastcancer#pledge
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