10 Steps to Prevent Breast Cancer

1 Keeping the weight
Maintain a healthy weight throughout your life is proven to maintain health. You can calculate the BMI or Body Mass Index by means of body weight (in kilograms) divided by height in meters quadrant, has been shown to significantly if an increase in BMI (more than normal 25) will increase the risk of breast cancer. In addition, and increased BMI has been conclusively proven to increase the risk of post-menopausal breast cancer.

2 Avoid alcohol
The use of alcohol is the most well established for breast cancer. Health studies show consuming more than one alcoholic beverage a day can increase the risk of breast cancer as much as 20-25 percent.

3 Consuming fruits and vegetables
Eat seven or more servings of vegetables and fruit every day. Vegetables for breast cancer protection include all vegetables (broccoli, cabbage, brussels sprouts, cauliflower), green vegetables (collards, kale, spinach), carrots and tomatoes. Fruits that have more content to prevent breast cancer is citrus, berries and cherries. The best for you is by consuming raw or lightly cooked vegetables, because some of the phytochemicals believed to offer protection against breast cancer are destroyed by heat

4 Exercise regularly
Many studies have shown that regular exercise provides powerful protection against breast cancer. Do it for 30 minutes to perform moderate aerobic activity (brisk walking) on ​​a regular basis.

5. Reduce Fat
Are you fat right? Type of fat in your diet can affect the risk of breast cancer. Minimize consumption of omega-6 fats, saturated fats and trans fats. Maximize your intake of omega-3 fats, especially from oily fish (salmon, tuna, mackerel, sardines). Consume monounsaturated oils (olive oil, nuts / seeds, avocados) as your primary fat source, as these foods have potential anticancer properties. In particular, olive oil is a potent source of antioxidant polyphenols and nuts and seeds provide for the cancer protective mineral, selenium.

6 Consumption of Carbohydrates appropriate portion
Is your carbs right? Minimize consumption of the high glycemic index of white rice, white potatoes, sugar and products processed from rice, potato and sugar. These foods trigger hormonal changes that promote cellular growth in breast tissue. Replace this with your karbonhidrat grains and beans / legumes. Nuts for high fiber and lignan content of especially special.

7 Consuming soy products
Consuming soy products regularly, such as tofu, tempeh and soy milk. Epidemiological studies have shown a positive association between soy consumption and breast cancer risk reduction.

8 Minimize exposure to pharmacologic estrogens and xeno-estrogens.
Do not take prescription estrogens unless medically indicated. Lifetime exposure to estrogen plays an important role in the development of breast cancer. Also avoid estrogen-like compounds found in environmental pollutants, such as pesticides and industrial chemicals. It is recommended to use organic products if you can not avoid it then wash non-organic product correctly.

9 Think positive and do not smoke

Engage in self-nurturing behaviors regularly. Develop a warm and mutually beneficial relationships with family and friends. Get enough sleep (7-8 hours per night). Research shows that long-term smoking is associated with an increased risk of breast cancer in some women.

10 Breastfeeding
Breastfeeding your baby until the right time. Women who breastfeed their babies for at least one year in total have a reduced risk of breast cancer.