Breast cancer is the most common type of cancer among American women. In 2007, more than 200,000 women in the United States were diagnosed with breast cancer and more than 40,000 women died from the disease, according to the With such startling statistics as these, it is important that women take measures to help prevent breast cancer and allow them to live a healthy life. GlossMagazineOnline spoke with dietitian and author Elizabeth Ward to get lifestyle and diet tips to help prevent breast cancer.
The first thing Ward says is crucial toward preventing breast cancer is achieving and maintaining a healthy weight, which is associated with reducing your risk. But it’s not enough to just lose weight—you have to diet smart as well.
“When you diet smart, you make sure every calorie counts,” she explains. “You are choosing foods that are rich in nutrients in the calories they provide. For example, piling half your plate with fruits and vegetables is a really good idea because they’re relatively low in calories and they’re very filling. Including whole grains like brown rice is also very filling, and these foods provide antioxidants.” She also suggests eating lean meats like chicken, seafood, lean ground beef and consuming protein-filled products like eggs.
Here are additional insights Ward says can help prevent your chances of developing breast cancer:
1. “Women should be getting regular physical activity to help reduce their risk of breast cancer. Moving around doing anything is going to burn calories, which is great for weight control—the primary thing you want to consider when reducing your risk. Getting at least four hours a week of moderate physical activity, such as brisk walking, an aerobics class or yoga class, has been associated with a reduced risk of getting breast cancer. That’s about 35 minutes a day, and I know that sounds like a big investment, but you get a big return for that.”
2. “Include nutrient-rich foods at every meal and for snacks—don’t forget about snacks. Bring snacks with you and you won’t be running to the vending machine.”
3. “There is some thought that alcohol may actually increase your risk of breast cancer. The more alcohol that a woman drinks, the higher her risk for breast cancer, so cutting back on alcohol can help on a couple of fronts—you’ll reduce risk of breast cancer, and it will help control your weight.”
4. “Get the sleep that you need!”
5. “One of biggest misunderstandings is that a diet high in fat causes breast cancer. I don’t think that there’s enough research to back that up. The trick is to choose fats that are healthy for you, like the unsaturated fats that you would find in canola oil or olive oil and also the omega 3 that you find in seafood and eggs. Try working them into your calorie budget and always be striving for balance. Don’t shy away from fats necessarily; just choose small amounts of the healthiest fats for you.”
“All these things go together for a healthy lifestyle,” she says. “It’s not just any one food or any one exercise that’s going to help you defend yourself against breast cancer. It’s that overall healthy lifestyle.”
Lastly, Ward suggests regular self-breast exams and getting to the doctor when you feel something is wrong. She advises: “Early detection is key in helping prevent and treat breast cancer.”
Editor’s Note: Ward mentioned that eggs are a great food to add to your healthy diet. Until Nov. 15, Eggland’s Best will turn the red “EB” mark stamped on every egg pink, along with a Komen for the Cure ribbon. For each pink ribbon carton sold, Eggland’s Best will make a donation to Susan G. Komen for the Cure, up to $50,000.
