National Breast Cancer Awareness Month Tips for Prevention
Dr. Michele J Doughty, Author Brown Bag Expressions:
This year as we share the passion for our loved ones affected by breast cancer, let's start a deeper conversation about the importance of modifying diet and nutrition. Numerous studies show powerful evidence that eating healthy can lower inflammation and risk for breast cancer. According to major research organizations and institutions only 5% to 10% of breast cancer diagnosed within the United States are related to hereditary or genetics. This is very good news because we can lower risk for breast cancer by incorporating a few simple practices:
Number One: Incorporate Leafy Green, Yellow and Red Vegetables. Adding leafy green vegetables into your diet has tremendous benefit on lowering your risk from many diseases and disorders. Make choices such as spinach, brussel sprouts, collard greens, kale and broccoli to start. Don't leave out the yellow, red and orange variation because they contain beta carotene which is a known cancer fighter.
Number Two: Reduce Meal Portion. Reducing the size of meal portions, will also reduce the waistline enabling you to lose weight. Enjoy protein, fruits, whole grains to add balance to your diet, but at all cost cut the portions in half. Make sure you are drinking 9, 8ounces of water daily this will help your body to maintain nourishment throughout the day.
Number Three: Make Movement A Practice. Move for 30 minutes at least 5 times a week; walk, run, jog, swim, do yard work, dance or bicycle down a path. But get in the habit of moving, it will keep your flexible and help you lower and maintain your weight. Download pedometer on your cell phone, if you cannot afford a tracker and try to do a least 5,000 to 10,000 steps per day. Walk on a trail, the mall, workout to an exercise DVD or go the gym, but at all cost make movement a practice.
Number Four: Lower Alcohol Consumption. The research show one glass of alcohol per day can increase your risk for breast cancer. Therefore, the more you drink the higher your risk for breast cancer will be. Drink red wine in moderation, the resveratrol has cancer fighting properties.
Number Five: Add Vitamin D. Vitamin D deficiency has been linked to breast cancer in African American women. Make sure you add vegetables, fortified milks, or take a daily vitamin of 2,000 IU of vitamin D per day. You should look for vitamin supplements which provide D3 (cholecalciferol) rather than D2 (ergocalciferol).
Number Six: Reduce Red Meat Consumption. Red meat has been linked to heart disease and breast cancer. Research showed that women which ate 1.5 servings of red meat per day had a 22% higher risk of premenopausal breast cancer. Those which ate 1 serving of red meat per day has a 13% higher risk of breast cancer. The Nurses' study found poultry had a 25% lower risk of breast cancer. In addition, legumes (beans), fish and nuts lowered risk for breast cancer.
Make sure you understand the deeper meaning of proper nutrition and diet and the overall effect it will have on your body. Strive to build a better immune system and keeping the body healthy in 2016.
The Brown Bag