5 Nutritional Steps to Prevent Breast Cancer

Step 4: Drink less (or no) alcohol.

Alcohol undeniably affects breast cancer. More than one to two servings per day can increase your risk, especially if you have habitually drunk alcohol for many years, have benign breast disease, and/or have used hormone replacement therapy, according to the American Cancer Society.

Order non-alcoholic beverages such as soda water with a squeeze of lime, or plain vegetable juice instead of mixed drinks. Consider drinking water out of a wine or martini glass. Women are advised to drink one portion of alcohol or less daily.

More: Does Beer Affect Your Training?

Step 5: Exercise, exercise, and exercise some more.

There is no better way to manage your body weight and your stress level than to exercise regularly. According to the American Institute of Cancer Research, getting 150 minutes of exercise per week can reduce your risk of breast cancer by 18 percent. Increased risk for breast cancer is associated with high levels of body fat, a sedentary lifestyle, insulin resistance and Type 2 diabetes. Exercise is key for maintaining a healthy body composition and is the best way to combat insulin resistance. Get your heart pumping and don't be afraid to work up a sweat. Aim for at least 150 minutes of exercise per week and work up to 300 minutes of exercise per week.

Special recommendation for Mothers: Breastfeed exclusively for at least six months

Exclusive breastfeeding for at least six months is not only good for your health, but is the best practice for the health of your child. Pregnancy and breastfeeding positively affect your hormonal balance and reduce your risk of breast cancer. If you struggle with breastfeeding, get the support that you need from your local La Leche League or hospital.

Feel empowered to make positive changes in your life.

Increase your intake of foods that are protective and decrease foods that are known to increase the risk of breast cancer. Cancer is a disease that takes years to develop. You can fight it throughout your life by making quality food and exercise choices.

More: Breast Cancer Prevention Through Diet

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