10 TIPS TO PREVENT BREAST CANCER
10 Tips To Prevent Breast Cancer. The women are beautiful and kind-hearted back we wrote an information about tips related to the breast. Just as we know that breast cancer is being spread and spread in the world of women, and become the second killer for women. for that we will share 10 tips on how to prevent breast cancer.
10 TIPS TO PREVENT BREAST CANCER
- Keeping 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 weight (in kilograms) divided by height in meters quadrant, has proven significantly if the increase in BMI (more than normal circumstances 25) will increase the risk of breast cancer. In addition, and an increase in BMI has been conclusively proven to increase the risk of post-menopausal breast cancer.
- Avoid alcohol. The use of alcohol is the most established for breast cancer. Health studies show consuming more than one alcoholic drink a day can increase the risk of breast cancer as much as 20-25 percent.
Prevent to Breast Cancer - Eat 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), greens (collards, kale, spinach), carrots and tomatoes. Fruit that has more content to prevent breast cancer is orange, berry and cherry. The best for you is to eat vegetables raw or lightly cooked, because some of the phytochemicals believed to offer protection against breast cancer are destroyed by heat
- 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.
- Reduce Fat. Is your fat right? This 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 potential source of polyphenol antioxidants and nuts and seeds provide for the cancer protective mineral, selenium.
- Consumption of carbohydrates according servings. Are your carbohydrates right? Minimize consumption of high glycemic index ie white rice, white potatoes, sugar and products processed from rice, potatoes and sugar. These foods trigger hormonal changes that promote cellular growth in breast tissue. Replace these carbohydrates you with grains and beans / legumes. Nuts because of the high fiber content of lignans and especially special.
- 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 reduced breast cancer risk.
- 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. Suggested uses organic products if you can not avoid it then wash the non-organic products correctly.
- Think positive and do not smoke. Engage in self-nurturing behaviors regularly. Develop a warm and mutually beneficial relationship 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.
- Breastfeeding. Breastfeeding your baby until the appropriate time. Women who breastfeed their babies for at least one year in total decreased risk of breast cancer.
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