Tips for Breast Health and Breast Cancer Prevention

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Last week we talked about household chemicals and their link to breast cancer. Besides using more natural cleaning alternatives, here are 7 other things that you can do to prevent breast cancer.

1.Exercise.

  • Physical activity is associated with lower risk.
  • Get 150 minutes a week of moderate exercise (walking or swimming), or 75 minutes of vigorous exercise (running).
  • Strength train twice a week.

2.Maintain a healthy weight.

  • Being overweight increases risk, especially after menopause.
  • Eat a balanced diet, including plenty of fibre, fresh fruits and cruciferous vegetables, low-fat dairy products, lean protein, and whole grains.
  • Restrict the intake of fatty foods, refined carbohydrates, and sugared beverages. 

3.Limit alcohol intake.

  • The more alcohol consumed, the greater the risk.
  • Limit alcoholic beverages to one a day.

4.Breastfeed longer.

  • The longer a woman breastfeeds, the greater the protective effect against breast cancer.

5.Talk to your doctor about discontinuing hormone therapy.

  • Certain combinations of hormone therapy increases risk.
  • Ask your health care practitioner about safer natural alternatives.

6.Don’t smoke.

  • Long-term smoking is associated with an increased risk.
  • If you do smoke, find a local nonprofit support group, or check out lung.ca for tips on how to quit.

7.Avoid environmental pollutants.

  • Whenever possible, limit exposure to vehicle exhaust and air pollution, which studies have linked to increased risk.

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October 2012
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