Are your lifestyle habits increasing your risk for breast cancer? Depending on your responses to the following three questions, the answer could be ‘yes’… Do you eat healthy – fruit, vegetables and whole grain products? Do you control 
your body weight? Do you engage in regular physical activity? When it comes to risk factors related to breast cancer there are certain forces beyond our control like age and genetic makeup. But, if you consider your lifestyle habits, it’s a different story.
You’ve heard it over and over again that unhealthy lifestyle habits can increase your risks for heart disease and diabetes. Well, the message is the same when it comes to cancer. Research continues to indicate that healthy eating, a healthy weight, and exercise are preventive measures that you can take to reduce your risk for breast cancer. Although these measures provide no guarantee that you won't develop the disease, they'll give you a head start toward breast cancer prevention.
So, what can you do to reduce your risks? Simply, start analyzing what you eat and drink and how active you are. Here are some strategies that may help you decrease your risk of breast cancer:
Limit alcohol. If you drink more than one alcoholic beverage per day, your risk of breast cancer is increased, especially if you do not consume enough of the vitamin folate. According the researchers, there is a strong link exists between alcohol consumption and breast cancer. The type of alcohol consumed — wine, beer or mixed drinks — appears to be irrelevant. To help protect against breast cancer, limit alcohol to less than one drink a day or avoid alcohol completely.
Maintain a healthy weight. There's a clear link between obesity — weighing more than an amount that is appropriate for your age and height — and breast cancer. This is especially true if you gain the weight later in life, particularly after menopause. The best methods for maintaining a healthy weight include (1) balancing calorie intake with physical activity, (2) avoiding excessive weight gain throughout your life, and (3) achieving and maintaining a healthy weight if you’re currently overweight or obese.
Stay physically active. Physical activity impacts breast cancer in two distinct ways: directly, by influencing circulating hormones, and indirectly, by helping to control weight. The American Cancer Society recommends that women be moderately to vigorously active for 45-60 minutes on 5 or more days per week to lower breast cancer risk. If you haven't been particularly active in the past, start your exercise program slowly and gradually work up to a greater intensity. Try to include weight-bearing exercises such as walking, jogging or aerobics. These have the added benefit of keeping your bones strong.
Consid
er limiting fat in your diet. Although more research is needed, a low-fat diet may protect against breast cancer by helping you to maintain a healthy weight. For a protective benefit, limit fat intake to less than 35 percent of your daily calories and restrict foods high in saturated fat (red meat like burgers and steaks, fried foods (e.g., hamburgers, fries, chicken and fish), whole milk, ice cream, butter, and many cheeses).
This health and fitness message is provided for your consideration only. It is not intended to
your body weight? Do you engage in regular physical activity? When it comes to risk factors related to breast cancer there are certain forces beyond our control like age and genetic makeup. But, if you consider your lifestyle habits, it’s a different story.You’ve heard it over and over again that unhealthy lifestyle habits can increase your risks for heart disease and diabetes. Well, the message is the same when it comes to cancer. Research continues to indicate that healthy eating, a healthy weight, and exercise are preventive measures that you can take to reduce your risk for breast cancer. Although these measures provide no guarantee that you won't develop the disease, they'll give you a head start toward breast cancer prevention.
So, what can you do to reduce your risks? Simply, start analyzing what you eat and drink and how active you are. Here are some strategies that may help you decrease your risk of breast cancer:
Limit alcohol. If you drink more than one alcoholic beverage per day, your risk of breast cancer is increased, especially if you do not consume enough of the vitamin folate. According the researchers, there is a strong link exists between alcohol consumption and breast cancer. The type of alcohol consumed — wine, beer or mixed drinks — appears to be irrelevant. To help protect against breast cancer, limit alcohol to less than one drink a day or avoid alcohol completely.
Maintain a healthy weight. There's a clear link between obesity — weighing more than an amount that is appropriate for your age and height — and breast cancer. This is especially true if you gain the weight later in life, particularly after menopause. The best methods for maintaining a healthy weight include (1) balancing calorie intake with physical activity, (2) avoiding excessive weight gain throughout your life, and (3) achieving and maintaining a healthy weight if you’re currently overweight or obese.
Stay physically active. Physical activity impacts breast cancer in two distinct ways: directly, by influencing circulating hormones, and indirectly, by helping to control weight. The American Cancer Society recommends that women be moderately to vigorously active for 45-60 minutes on 5 or more days per week to lower breast cancer risk. If you haven't been particularly active in the past, start your exercise program slowly and gradually work up to a greater intensity. Try to include weight-bearing exercises such as walking, jogging or aerobics. These have the added benefit of keeping your bones strong.
Consid
er limiting fat in your diet. Although more research is needed, a low-fat diet may protect against breast cancer by helping you to maintain a healthy weight. For a protective benefit, limit fat intake to less than 35 percent of your daily calories and restrict foods high in saturated fat (red meat like burgers and steaks, fried foods (e.g., hamburgers, fries, chicken and fish), whole milk, ice cream, butter, and many cheeses).This health and fitness message is provided for your consideration only. It is not intended to
replace the medical advice of your doctor or health care provider. Please consult your health care provider for advice about your specific health and fitness needs.
Fitness coach Bridgette Collins is the author of Destined to Live Healthier and Imagine Living Healthier. For general health and fitness questions, please feel free to visit www.BridgetteCollins.com or email Coach Collins at Bridgette@bridgettecollins.com.
Fitness coach Bridgette Collins is the author of Destined to Live Healthier and Imagine Living Healthier. For general health and fitness questions, please feel free to visit www.BridgetteCollins.com or email Coach Collins at Bridgette@bridgettecollins.com.
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