How preventable is breast cancer?

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HOW PREVENTABLE IS BREAST CANCER?

 

AICR (American institute of cancer research) estimates that 38 percent of all breast cancer cases in the US could be prevented with simple, everyday changes to what we eat and how much we move. That means, in the US alone, over 86,000 women every year could be be spared having to face breast cancer. 

 

WHAT ARE BREAST CANCER'S MAJOR RISK FACTORS?

 

 Age: The older you are, the greater your risk for breast cancer. 

Alcohol: Drinking alcohol – in any form – raises breast cancer risk.

Weight: Carrying excess body fat increases risk for post-menopausal breast cancer.

Inactivity: A sedentary lifestyle makes post-menopausal breast cancer more likely.
Family History: Inheriting BRCA-1 or other “cancer genes” does increase risk, but these inherted genetic factors are responsible for only about 5 to 10 percent of all breast cancers.     Breastfeeding: If you give birth, breastfeeding your baby lowers your risk of both pre- and post-menopausal breast cancers. Learn more about breastfeeding and cancer

 

HOW COMMON IS BREAST CANCER?

  • 1 in 8 women in the US will develop breast cancer in their lifetime.
  • Over 226,000 cases of invasive breast cancer will be diagnosed this year in US women, and nearly 2,200 in US men.
  • Breast cancer will claim approximately 40,000 American lives this year .

 

FOCUS ON THE RISK FACTORS YOU CONTROL

 

To lower your risk for breast cancer, make everyday choices that will help you stay at or get to your healthy weight.

 

Find your "healthy weight" using the AICR Body Mass Index (BMI) calculator. (google)

 

Moving more and eating well will help you achieve your healthy weight. Foods high in fiber, and also organic local produce and meats at farmers market. Veggies such as kale, cabbage, broccoli have cancer –fighting phytochemicals. Onions, leeks, squash, as well. So, POWER UP your vitamins and fight by eating well!

 

MOVE MORE

 

Aim to get your body up and moving for at least 30 minutes every day. So try anything that:

  • Makes your heart beat faster
  • Makes you breathe more deeply
  • You already enjoy doing

 

EAT WELL

 

All of these good foods are available at your local farmers market:

 

 

.GOOD FOODS LIST    

Eat less of these FOODS below
  • Vegetables - Choose non-starchy ones like tomatoes, leafy greens, kale, broccoli, peppers and carrots.
  • Fruit - Go for whole fruits more often, whether fresh or frozen. Limit even 100% fruit juices to 1 cup per day. Loaded with vitamins!
  • Whole Grains - Whole wheat bread, brown rice, quinoa and oatmeal are just a few great choices.
  • Beans - Add pinto, kidney, black, garbanzos and more to soups, salads and stews.
  • Sugary drinks - Regular sodas, lemonade and sweet tea add calories without filling you up.
  • Red meat like beef, pork and lamb These foods tend to be calorie-dense (and raise risk for colorectal cancer too). Unless grass-fed and organic.
  • Processed meat - like hot dogs, cold cuts, bacon and sausage, are often high in calories and also increase risk for  cancer.
  • Fast food - lots of calories and sodium packed into each bite.

A good rule of thumb:

Always fill at least 2/3 of your plate with plant foods, and let animal foods (meat and dairy) take up the rest.

 Article by Joanne Keaveney, Registered Dietician