| Mutation in either the BRCA1 or the BRCA2 gene, | | | | Learn to Like Soy |
| excess estrogen levels in the body, diet, excess | | | | Women in Asia have one-fifth the breast cancer rate |
| weight, alcohol consumption, and cigarette smoking | | | | of Western women. Scientists believe that the |
| are all risk factors for breast cancer. While there's | | | | reason is their soy-rich diet. A Japanese study |
| almost nothing we can do to change hereditary gene | | | | showed that women who ate three or more bowls |
| mutation, it is within our power to control the other | | | | of miso soup (made with fermented soybeans), |
| factors and protect our breasts. | | | | reduced their risk by 50 percent over those who had |
| Maintain a Healthy Weight | | | | less. Soy foods contain phytoestrogens, compounds |
| A recent American Cancer Society study of more | | | | that are weak forms of estrogen and may protect |
| than 62,000 women found that the more weight | | | | against breast cancer. Add one to two servings of |
| women gain after age 18, the greater their risk of | | | | soy foods daily to your diet - a cup of soy milk, a |
| developing breast cancer during menopause. Extra | | | | half cup of tofu, tempeh, or soy nuts. |
| pounds increase estrogen production, which can fuel | | | | Limit Alcohol Intake |
| cancer growth. On the other hand, even if you are | | | | Alcohol intake is linked to increased levels of estrogen |
| heavier regular exercise will reduce your risk | | | | which fuels cancer. It is recommended that if you |
| significantly. | | | | drink alcohol occasionally, take 400 micrograms of |
| "Physical activity is thought to lower the amount of | | | | daily folic acid (the amount found in most |
| estrogen in the body, thereby lowering your breast | | | | multivitamins). A Mayo Clinic study showed that |
| cancer," explains Dr. Debbie Saslow, PhD, Director of | | | | women with the lowest folate (folic acid occurring in |
| Breast and Gynecologic Cancer at the American | | | | fruits and vegetables) intake who drank even a small |
| Cancer Society. So get moving. A brisk 30-minute | | | | amount of alcohol daily -- even half a drink -- had a |
| walk five days a week can reduce breast cancer risk | | | | 59 percent increased risk of breast cancer, but a high |
| by 18 percent, according to a study of more than | | | | intake of folate cancelled out the increased risk |
| 74,000 women ages 50 to 79. | | | | among moderate drinkers. How folate reduces the |
| Eat Good Fats | | | | risk is not clear, but experts agree that most |
| High levels of polyunsaturated fat and saturated fat | | | | Americans are not getting enough. |
| have been linked to breast cancer, so limit these fats | | | | Quit Smoking |
| in your diet. Opt for more monounsaturated fat, such | | | | Studies show that the younger women are when |
| as olive and canola oils. A study in Sweden of more | | | | they first start smoking, the greater their risk of |
| than 61,000 women between the ages of 40 and 76 | | | | developing breast cancer before menopause. Other |
| showed that consuming an additional 10 grams of | | | | studies suggest that women with a family history of |
| monounsaturated fat reduces breast cancer risk by | | | | breast and ovarian cancer may increase their risk if |
| an estimated 45 percent. On the other hand, the | | | | they smoke. Also current and past smokers who |
| study also showed that every extra 5 grams of | | | | develop breast cancer are twice as likely to get an |
| polyunsaturated fat consumed, increased breast | | | | aggressive form of the disease that is not |
| cancer risk by 69 percent. Breast cancer rates are | | | | estrogen-dependent. Similar risk applies with |
| low among women in Spain, Greece, and Italy, and | | | | second-hand smoke. |
| the fact that people in these countries use olive oil as | | | | Limit Use of Antibiotics |
| their primary source of fat undoubtedly is a factor in | | | | New evidence suggests that the more often you |
| this beneficial result. | | | | take antibiotics, the higher your breast cancer risk. A |
| Eat Fruits and Vegetables | | | | study of more than 10,000 women revealed that the |
| Carotenoids are powerful antioxidants that protect | | | | risk of breast cancer is doubled among those who |
| against cancer, and these are found in a wide variety | | | | took antibiotics for more than 500 cumulative days |
| of fruits and vegetables. Researchers at New York | | | | (the equivalent of about 25 prescriptions) over an |
| University compared blood samples from 270 women | | | | average of 17 years compared with women who |
| who subsequently developed breast cancer to | | | | never took antibiotics. Researchers caution, however, |
| samples taken from 270 women who did not. They | | | | that other factors, such as underlying illness, |
| found that women with the lowest levels of | | | | weakened immune system, or hormonal imbalance, |
| carotenoids had twice the risk of breast cancer as | | | | could account for the increased risk. |
| found in those with the highest levels. Try to eat five | | | | Opt to Breast-Feed |
| to nine servings (one-half- to one cup) daily of fruit | | | | Not only is it good for your infant, but lactation also |
| and vegetables, especially carrots, tomatoes, | | | | suppresses ovulation and the production of estrogen. |
| watermelon, and spinach. | | | | Researchers compared the birth rates and |
| Add Flaxseed to Your Diet | | | | breast-feeding practices among women in developed |
| These seeds are rich in omega-3 fatty acids, which | | | | countries with women in developing nations in Asia |
| support cardiovascular health as well as lowering the | | | | and Africa and found that the breast cancer risk in |
| risk of all types of cancer. Flaxseed also contains high | | | | developed countries could be cut in half if women |
| levels of a compound called lignans that may reduce | | | | had as many babies and breast-fed each child for an |
| estrogen activity in the body. Studies on rats show | | | | average of 30 months per child as women in |
| that lignans actually shrink breast tumors. To eat | | | | developing countries. Breast-feeding alone would |
| flaxseed, sprinkle two to three tablespoons of | | | | reduce the risk by two-thirds. They also found that |
| ground flaxseed on your cereal, add to smoothies, or | | | | for each year a woman breast-feeds, her breast |
| use flaxseed oil in salad dressing. | | | | cancer risk dropped 4 percent. |