Luckily there are many things you can do to reduce your breast cancer risk. Moving towards a healthier lifestyle is the most important! The American Institute for Cancer Research estimates that 38% of all breast cancer cases in the U.S could be fully prevented by making healthier lifestyle changes. That’s about 86,000 cases this year alone!
In this article I give you a list of 3 highly actionable, daily lifestyle practices to reduce your breast cancer risk.
1. Exercise at least 30 minutes per day or 150 minutes each week.
Exercise is extremely important for breast cancer prevention. Very convincing evidence exists showing that it can reduce your risk. Why? Exercise keeps estrogen levels healthy, keeps your weight down, and reduces insulin resistance. It also triggers your body to release “feel good” hormones, making you feel like one happy gal. The more you exercise, the more benefits you will receive!
2. Keep sugary drinks and desserts to a minimum. Make water your main beverage!
Think twice before reaching for that caramel Frappuccino. Drinking sugary beverages and eating desserts regularly are two of the easiest ways to put on weight. Excess body weight has a direct link to breast cancer by increasing hormones and inflammation in your body. There are many ways to keep weight down but avoiding sugary beverages is a great place to start! Studies have shown that regular pop drinkers who quit their habit are able to lose 10-15 pounds in one year without doing anything else! Artificial sweeteners are not the next best thing. Research shows that consuming fake sweeteners leads to overeating.
3. Eat a serving of cruciferous vegetables everyday.
Cruciferous vegetables are powerful breast cancer fighters! They help detoxify your body of carcinogens, keep estrogen levels in balance, and prevent tumors from growing. Cruciferous vegetables include: broccoli, cauliflower, cabbage, brussels sprouts, bok choy, kale, collard greens, arugula, radish, and turnips. The serving size is one cup or 2 cups if it’s a leafy type.
This list is just a tiny snapshot of all the things you can do to reduce your breast cancer risk – like an appetizer leading up to the main course.
If you want to learn more about how to reduce your breast cancer risk, download my free report “7 Scientifically Proven Habits to Reduce Your Breast Cancer Risk” by typing your name and email in the box at the upper right-hand corner. By doing so, you will join my list of other proactive prevention crusaders!
Tell me more! Which of the 3 lifestyle practices listed above will you start incorporating right away? What is your favorite way to eat cruciferous vegetables? Leave your thoughts in the comments box below.
All my best!