Breast cancer is the most commonly diagnosed cancer in women, aside from lung cancer. One in every eight women are estimated to develop breast cancer in their lifetime according to the American Cancer Society.
While there are certain risk factors like genetics that we cannot change, there are many lifestyle changes that we can make to help prevent breast cancer.
1. Be aware of your family breast cancer history: Having a family or personal history of breast cancer may increase your risk. If an immediate female relative in your family has had breast cancer, it is important to let your health professional be aware of this.
Through this process they should be able to guide you into preventative programs and other healthy lifestyle choices.
Remember, when people have the necessary knowledge, they can make more intelligent decisions and prevent rather that treat diseases.
2. Check your breast every month: It is said that if you think knowledge is expensive – try ignorance. Regular breast self – examination by massaging and feeling for any notable lump on a regular basis is critical. Remember that the earlier breast cancer is found, the less aggressive the treatment will be.
3. Get a mammogram done: Like the breast self examination, a mammogram won’t prevent the development of breast cancer, but it can surely detect it. Sometimes it can be difficult to feel a lump in the breast, and a mammogram is likely to detect any lumps that cannot be felt.
4. Exercise regularly for the rest of your life: Many studies have shown that regular exercise provides powerful protection against breast cancer. Aim for 30 minutes or more of moderate aerobic activity (brisk walking especially) five or more days a week. Consistency and duration, not intensity, are key!
5. Consume as many fruits and vegetables as possible. Eat seven or more servings daily. The superstars for breast cancer protection include all cruciferous vegetables (broccoli, cabbage, cauliflower); dark leafy greens (calalu, chia, spinach); carrots and tomatoes. The top anti-cancer fruits include citrus, berries and cherries. Please note that it is best to eat cruciferous vegetables raw or lightly cooked, as some of the phytochemicals believed to offer protection against breast cancer are destroyed by heat.
6. Minimize exposure to pharmacologic estrogens and xeno-estrogens: Do not take prescription estrogens unless medically indicated and if possible seek safer alternative methods.
Lifetime exposure to estrogen plays a fundamental role in the development of breast cancer. Also avoid estrogen-like compounds found in environmental pollutants, such as pesticides and industrial chemicals. Buy organic produce if you can afford it; otherwise, thoroughly wash all non-organic produce. Avoid exposure to residual hormones found in non-organic dairy products, meat and poultry.
7. Consume whole food soy products on a regular basis: tofu: Consume organic, non-GMO (genetically modified) soy products. Epidemiologic studies have shown a positive association between soy consumption and reduced breast cancer risk. Natural home -made soy milk is especially helpful and is relatively easy to make. Below is a recipe for you to try at home.
Ingredients/materials needed:1 pound of soy bean, 1 gallon of water, a strainer big enough to fit over pot, a piece of cloth to strain milk, a blender to blend the soy bean into milk, a pot big enough to hold a gallon of water to boil the milk in.
Procedures: Soak soy bean in enough water to cover it for 5 to 6 hours (do not go over 7 hours of soaking or else milk may not have a long life)
-Throw off water then replace with new water and wash soy bean by plucking skin from the bean,
– After bean is clean divide it into 3 piles
– Prepare 1 gallon of water, blender, strainer and pot
– Put strainer over pot then put cloth in strainer
– Pour 1st blended amount of soy bean into cloth and strain over pot
– Use trash from this process and blend a second time with not as much water as the first time
– When all three piles of soy beans have been blended, place the pot on the stove and bring to a boil or until milk seems to boil over the edge of the pot.
– (Approximately 20 minutes)
– Cut off stove and let it cool. When completely cool. Season accordingly, bottle and place in refrigerator.
It also interesting to note that one pound of soy bean gives about one gallon of milk. Now isn’t that something – Nutritious and inexpensive at the same time!
Always remember, “Genetics may load the gun, but lifestyle pulls the trigger.” Make the right choice today. “With God ALL things are possible.”